List Of Foods With Low Glycemic Index Values

For persons who are seeking to keep their blood glucose levels stable, consuming foods with low glycemic index values could be one useful thing to do.

This article, which I first wrote and published on another website in 2008, contains a compilation listing numerous low glycemic foods.

Please note that glycemic index values are not an exact science, and differences do occur.

Low Glycemic Food List

This page provides a low glycemic food list, i.e. a list of some foods which have glycemic index (GI) values of 55 or less.

Low glycemic foods release glucose from digested carbohydrates into the bloodstream at a relatively slower rate than foods with higher values on the glycemic index.

In general, low glycemic diets and foods are associated with many health benefits, particularly in terms of disease prevention.

Please note that these values were compiled from online sources, and they had been obtained from specific tests on specific pieces of food and do not reflect the glycemic index values for all of those foods.

Do also note that specific versions of a particular food may have high GI, while other versions of that same food may have low GI, i.e. some foods have a very wide range of GI values.

Thus, for example, different GI values are shown for a particular type of food, for example barley, or dried apricots.

For your quick information, here is a general and condensed low glycemic food list.

SUMMARY OF LOW GLYCEMIC FOOD LIST

• Fruits – mostly low GI, with some in the mid-range; watermelons, however, have high GI.

• Green leafy vegetables – they are not listed on this page, although they likely have low GI.

• Beans and legumes – almost all beans and legumes have low glycemic values.

• Nuts – they usually have low or no GI value.

• Breads which are wholegrain or wholemeal in nature – these tend to be in the low to mid glycemic range.

• Meats – these usually have low or no GI value.

• Yoghurts

• Milk

• Soy milk

For a more comprehensive glycemic index listing of foods, click here.

LOW GLYCEMIC FOOD LIST
LIST OF LOW GLYCEMIC FOODS / LOW GLYCEMIC INDEX FOODS

Grains, Rice
Barley – 22-50
Barley – 37-48
Buckwheat – 45-51
Quinoa, boiled – 53
Rice, brown – 50
Rice, long grain – 38-47
Rice, white – 55
Rice, white, boiled – 48-53
Rye – 29-39
Wheat, whole – 30-48

Other Staple Foods
Chapatti – 27-49
Lasagna, various – 20-47
Linguine – 43-53
Macaroni – 45-48
Muesli – 40-55
Muesli, wheat-free & gluten-free – 50
Noodles, instant – 46-48
Noodles, mung bean, dried, boiled – 39
Noodles, soba – 46
Noodles, udon – 48
Pizzas, various – 36-49
Porridge, oats – 50-55
Spaghetti, white – 27-53
Spaghetti, wholemeal – 32-42
Tortillas, corn – 39-52
Tortillas, wheat – 28-30

Breads
Bread, barley kernel, various kinds – 27-48
Bread, barley, wholemeal – 43-53
Bread, honey and oats – 55
Bread, multi-grain – 43
Bread, oat bran – 44-50
Bread, rye, wholemeal – 41-55
Bread, white – 55
Bread, wholemeal – 53

..more on the next page..

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