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.
Checkout:
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.
| FOOD | Glycemic index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
|---|---|---|---|
| BREAKFAST CEREALS AND RELATED PRODUCTS | |||
| All-Bran™, average | 55 | 30 | 12 |
| Coco Pops™, average | 77 | 30 | 20 |
| Cornflakes™, average | 93 | 30 | 23 |
| Cream of Wheat™ (Nabisco) | 66 | 250 | 17 |
| Cream of Wheat™, Instant (Nabisco) | 74 | 250 | 22 |
| Grapenuts™, average | 75 | 30 | 16 |
| Muesli, average | 66 | 30 | 16 |
| Oatmeal, average | 55 | 250 | 13 |
| Instant oatmeal, average | 83 | 250 | 30 |
| Puffed wheat, average | 80 | 30 | 17 |
| Raisin Bran™ (Kellogg’s) | 61 | 30 | 12 |
| Special K™ (Kellogg’s) | 69 | 30 | 14 |
| GRAINS | |||
| Pearled barley, average | 28 | 150 | 12 |
| Sweet corn on the cob, average | 60 | 150 | 20 |
| Couscous, average | 65 | 150 | 9 |
| Quinoa | 53 | 150 | 13 |
| White rice, average | 89 | 150 | 43 |
| Quick-cooking white basmati | 67 | 150 | 28 |
| Brown rice, average | 50 | 150 | 16 |
| Converted, white rice (Uncle Ben’s®) | 38 | 150 | 14 |
| Whole wheat kernels, average | 30 | 50 | 11 |
| Bulgur, average | 48 | 150 | 12 |
| COOKIES AND CRACKERS | |||
| Graham crackers | 74 | 25 | 14 |
| Vanilla wafers | 77 | 25 | 14 |
| Shortbread | 64 | 25 | 10 |
| Rice cakes, average | 82 | 25 | 17 |
| Rye crisps, average | 64 | 25 | 11 |
| Soda crackers | 74 | 25 | 12 |
| DAIRY PRODUCTS AND ALTERNATIVES | |||
| Ice cream, regular | 57 | 50 | 6 |
| Ice cream, premium | 38 | 50 | 3 |
| Milk, full fat | 41 | 250mL | 5 |
| Milk, skim | 32 | 250 mL | 4 |
| Reduced-fat yogurt with fruit, average | 33 | 200 | 11 |
Download Low Glycemic Index Food List PDF
You can download the Low Glycemic Index Food List PDF from the download button given below.
We hope you find this content useful and are able to download the PDF for the Low Glycemic Index Food List.
Checkout: