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Low Glycemic Foods List


In this section you will find charts of low glycemic foods separated by food type (e.g., meats, vegetables etc.). These charts are designed to help you create your own low GI meals faster. There's no sifting required, as all the foods here are sorted by category and there are no moderate or high GI foods in these charts. By the way, a low GI food is any food that has a GI value of 55 or less.

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Contents
Low Glycemic Foods Charts
1. Low Glycemic Index Breads, Grains, Pastas & Cereals
2. Low Glycemic Index Diary Products
3. Low Glycemic Index Fruits
4. Low Glycemic Index Meat, Poultry & Fish
5. Low Glycemic Index Nuts, Beans & Seeds
6. Low Glycemic Index Sweeteners & Condiments
7. Low Glycemic Index Vegetables
8. Low Glycemic Index Beverages
9. Low Glycemic Index Miscellaneous
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Low Glycemic Foods Charts


1. Low Glycemic Index Breads, Grains, Pastas & Cereals

Low GI Bread, Grain Pasta or Cereal GI Value
All-Bran Cereal 30
Barley 25
Brown Rice, cooked 50
Buckwheat 54
Bulgar 48
Cappellini pasta, cooked 45
Complete Cereal 48
Converted rice, Uncle Ben's long-grain 50
Converted rice, Uncle Ben's white 38
Fettuccine, egg 32
Frosted Flakes cereal 55
Muesli, gluten-free, with low fat milk 39
Muesli, toasted 43
Multi-Grain 9-Grain bread 43
Oatmeal cookies, sugar-free, Fifty50 47
Ravioli with meat 39
Rice noodle 40
Rolled oats 42
Sourdough rye 48
Sourdough wheat 54
Soy pasta shells, gluten-free 29
Spaghetti, white 38
Spaghetti, whole wheat 32
Spirali  43
Split pea shells, gluten-free 29
StoneGround bread, whole wheat 53
Sweet potato 44
Vermicelli, white 35
Yam 38


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2. Low Glycemic Index Dairy Products

Low GI Diary Product GI Value
Cheese 0
Chocolate milk, low fat 34
Skim Milk 32
Whole Milk 31
Yogurt, low-fat, strawberry 37


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3. Low Glycemic Index Fruits

Low GI Fruit GI Value
Apple, medium 38
Apricots, dried 30
Avocado 0
Banana, medium 52
Cherries, fresh 22
Custard apple 54
Dates 50
Grapefruit, medium 25
Grapes, green 46
Kiwi 53
Mango 51
Orange, medium 42
Peach, large 42
Plums 39
Prunes 29
Strawberry 40


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4. Low Glycemic Index Meat, Poultry & Fish

Low GI Meat, Poultry or Fish GI Value
Beef 0
Eggs 0
Fish 0
Lamb 0
Pork 0
Salami 0
Salmon 0
Sausages, fried 28
Shellfish 0
Tuna 0
Veal 0


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5. Low Glycemic Index Nuts, Beans & Seeds

Low GI Nuts, Beans or Seeds GI Value
Almonds 30
Black beans 30
Black-eyed peas, canned 42
Brazil nuts 0
Butter beans, canned 31
Cashew nuts, salted 22
Chickpeas, canned 42
Chickpeas, dried, cooked 28
French green beans 0
Hazelnuts 0
Kidney beans, canned 52
Kidney beans 23
Lentil soup, canned 44
Lentils, brown 29
Lentils, green 30
Lentils, red 26
Lettuce 0
Lima beans, baby, frozen 32
Macadamia nuts 0
Navy beans, canned 38
Pecans 0
Pinto beans 39
Soybeans, canned 14
Soybeans 20
Walnuts 0


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6. Low Glycemic Index Sweeteners & Condiments

Low GI Sweetener or Condiment GI Value
Fructose, pure 26
Lactose, pure 46
Xylitol 8


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7. Low Glycemic Index Vegetables

Low GI Vegetable GI Value
Arugula 0
Artichoke 0
Bell pepper 0
Bok choy 0
Broccoli 0
Cabbage 0
Carrots, raw 47
Cauliflower 0
Celery 0
Cucumber 0
Green peas 48
Peas, green, frozen 48
Spinach 0
Squash 46
Sweet corn 46
Tomato soup 38


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8. Low Glycemic Index Beverages

Low GI Beverage GI Value
Beer 0
Brandy 0
Carrot juice 43
Coca Cola 53
Cranberry juice cocktail 52
Ensure, vanilla 48
Ensure Plus, vanilla 40
Gin 0
Glucerna, vanilla 31
Grapefruit juice, unsweetened 48
Pineapple juice, unsweetened 46
Red wine 0
Sherry 0
Tomato juice 38
Whiskey 0
White wine 0


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9. Low Glycemic Index Miscellaneous

Low GI Miscellaneous GI Value
Ironman PR bar, chocolate 39
L.E.A.N Fibergy bar 45
L.E.A.N Life long Nutribar 32
L.E.A.N Nutrimeal drink 26
Sushi, salmon 48


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Source: The New Glucose Revolution Life Plan


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