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
Fruit Pineapple, Strawberries
Dairy Skimmed milk and dairy-free milk (soya milk, rice milk)
Grains Wholemeal bread, wholemeal pasta, brown rice, oats
Seeds Sunflower seeds, Pumpkin seeds
Vegetables Sweetcorn

High Glycemic Index Food List

Food Categories High Glycemic Index Foods
Sugars Honey, Syrup
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.

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