Glycaemic Index Quick Reference Table The following table provides a summary of Lower GI and Higher GI choices. Food Category Lower GI Higher GI Bread Multigrain Sourdough, Sourdough Rye Pumpernickel Mountain (Oat, Barley) & Pita Fruit & Grain Low GI White / Tip Top EnerGI White Wholemeal Bagels & Turkish Crumpets Breakfast Cereals Untoasted Muesli Rolled Oats (Porridge) Kellogg‟s All-Bran, Guardian Special K Advantage, Sustain Uncle Toby‟s Oatbrits Rice Bran / Oat Bran Coco-Pops Quick Oats (Porridge) Cornflakes Rice Bubbles Puffed Wheat Sultana Bran Just Right Rice Basmati (brown and white) Doongara Mahatma long grain Wild Jasmine Brown Pasta & Noodles Wheat Pasta (white & wholemeal) All Noodles (not instant) Canned Spaghetti Potato Gnocchi Corn & Rice Pasta Instant Noodles Grains Bulghur, Barley Pearl Cous Cous Buckwheat Quinoa Semolina Cous Cous Polenta Legumes & Lentils All Dried and Canned e.g. Kidney Beans, Chickpeas Brown Lentils, Baked Beans Broad Beans Starchy Vegetables Nicola, Carisma Potato Sweet Potato (orange) Corn Note: Most other low-starch salad, stir fry, green & coloured vegetables do not contain significant carbohydrate and do not have a GI value. Potato – White, Pontiac, Sebago Note: Some semi-starch vegetables - pumpkin, peas, parsnip, beetroot & swede do have a GI value, but rarely elevate blood glucose levels unless consumed in large quantities. Fruit Apples, Apricot, Banana, Berries Cherries, Grapefruit, Grapes Orange, Kiwifruit, Mandarin, Mango, Nectarines, Peaches Pineapple, Plums, Tangelo Cantelope, Watermelon Lychee (canned) Note: Although fruit juice & dried fruit have a lower GI, consume only small amounts and preferably choose fresh fruit. Milk & Yoghurt Dairy Milk & Yoghurt Ice Cream & Custard Soy Milk & Yoghurt Note: For heart health, choose low fat varieties Sweetened Condensed Milk Rice Milk Dry Biscuits Vita Weat 9 Grain Ryvita Multigrain Rice Cakes / Crackers Puffed Corn Thins Water Crackers Extra’s Arnott‟s Snack Right Biscuits Low Fat Ice Cream & Custard Plain Sweet Biscuits Sorbet & Fruit-based Gelato Remember: Consuming large quantities of any carbohydrate food, regardless of the G.I. will affect blood glucose control. Therefore, choose appropriate portion sizes. Incorporating Low GI Choices Include a lower GI food at each meal and/or snack time. Lower GI foods are best spread throughout the day, rather than large amounts at any one meal or snack time. Some examples are below.
Posted on: Wed, 19 Jun 2013 06:13:36 +0000
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