Low Glycemic Index Foods List PDF Download

Download Low Glycemic Index Full Day Diet Plan – Low GI Foods List Chart PDF Download

Welcome to our new post. In this post, we will provide you with the Low Glycemic Index Food List. You can find the Low Glycemic Index Food List which you can also download in PDF format by the end of this post.

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Glycemic Index (GI)

The glycemic index is a value assigned to foods based on how quickly and how high those foods cause increases in blood glucose levels. Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods that are high on the glycemic index release glucose rapidly.

Low GI foods tend to foster weight loss, while foods high on the GI scale help with energy recovery after exercise, or offset hypo- (or insufficient) glycemia. Long-distance runners would tend to favor foods high on the glycemic index, while people with pre-or full-blown diabetes would need to concentrate on low GI foods.

Low Glycemic Index Foods List

Here is a small list of food items one can add to their Low GI Meal Plan.

You can find the complete list of Low Glycemic Index Food Items in the PDF given below.

  FOODGlycemic index (glucose = 100)  Serving size (grams)  Glycemic load per serving
BREAKFAST CEREALS AND RELATED PRODUCTS   
All-Bran™, average553012
Coco Pops™, average773020
Cornflakes™, average933023
Cream of Wheat™ (Nabisco)6625017
Cream of Wheat™, Instant (Nabisco)7425022
Grapenuts™, average753016
Muesli, average663016
Oatmeal, average5525013
Instant oatmeal, average8325030
Puffed wheat, average803017
Raisin Bran™ (Kellogg’s)613012
Special K™ (Kellogg’s)693014
GRAINS   
Pearled barley, average2815012
Sweet corn on the cob, average6015020
Couscous, average651509
Quinoa5315013
White rice, average8915043
Quick-cooking white basmati6715028
Brown rice, average5015016
Converted, white rice (Uncle Ben’s®)3815014
Whole wheat kernels, average305011
Bulgur, average4815012
COOKIES AND CRACKERS   
Graham crackers742514
Vanilla wafers772514
Shortbread642510
Rice cakes, average822517
Rye crisps, average642511
Soda crackers742512
DAIRY PRODUCTS AND ALTERNATIVES   
Ice cream, regular57506
Ice cream, premium38503
Milk, full fat41250mL5
Milk, skim32250 mL4
Reduced-fat yogurt with fruit, average3320011

Download Low Glycemic Index Food List PDF

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