Free Glycemic Index Chart
Free Glycemic Index Chart. Free Glycemic Index list of foods and free Glycemic Index Diet recommendations.
Free Glycemic Index List of Foods
(Sometimes misspelled as: glycaemic index)
Refer to this free glycemic index listing for a full glycemic index list of foods.
Low Glycemic Index Food List
|Food Categories||Low Glycemic Index Foods|
|Fruit||Apples, Berries, Cherries, Grapes, Kiwis, Limes, Mangoes, Melons, Papaya, Passion Fruit, Pears|
|Vegetables||Almost all except sweetcorn and white potatoes|
|Grains||Amaranth, Millet, Quinoa, Wild rice|
|Beans||Butter beans, Chick peas, Haricot beans, Kidney beans, Lentils, Peas, Soya beans (and tofu)|
|Nuts||Almonds, Brazil nuts, Chestnuts, Sesame seeds|
|Oils||Almond oil, Avocado oil, Fish oils, Olive oil, Safflower oil, Sesame oil|
Medium Glycemic Index Food List
|Food Categories||Medium Glycemic Index Foods|
|Dairy||Skimmed milk and dairy-free milk (soya milk, rice milk)|
|Grains||Wholemeal bread, wholemeal pasta, brown rice, oats|
|Seeds||Sunflower seeds, Pumpkin seeds|
High Glycemic Index Food List
|Food Categories||High Glycemic Index Foods|
|Vegetables||White potatoes, parsnips|
|Fruit||Bananas, Dried fruit|
Acidic Food List
|Food Categories||Acidic Foods|
|Dairy||Butter, Cheese, Cream, Custard, Full-fat milk, Full-fat sweetened yoghurt|
|Grain||Wheat flakes, White bread, White pasta, Popcorn, Pastries, Biscuit, Cake|
|Fruit||Citrus fruit, Cranberries, Plums, Prunes, Tomatoes|
|Nuts||Cashews, Pistachios, Macadamias, Peanuts, Pecans, Walnuts|
|Miscellaneous||Processed foods, chocolate, tea/coffee, alcohol, red meat|
Free Glycemic Index Diet
Here is what expert dieticians recommend for a balanced and healthy glycemic index diet. Based on the free glycemic index chart, follow these basic principles carefully:
- Roughly 40 percent of your diet should comprise low glycemic index foods. Refer to the glycemic index chart above and take note of the many fruits, vegetables, grains, beans, nuts and oils that fall into this category. Every meal, sprinkle in generous portions of these low GI foods.
- Roughly 30 percent of your diet should comprise medium glycemic index foods. For most people, this portion of your glycemic index diet would be made up of milk and grains such as wholemeal bread and wholemeal pasta.
- Roughly 10 percent of your diet should comprise high glycemic index foods. This portion can be omitted altogether for those who are diabetic.
- The remaining 20 percent of your diet can be made up of acidic foods as listed above. Acidic foods should be eaten in moderation so as to maintain a healthy lifestyle. Avoid especially processed foods such as fries and hotdogs.