Low Glycemic Index Food Chart

Welcome To Glycemic Index Lab

Glycemic Index (GI)Glycemic Index (GI)The Glycemic Index (GI) measures the effect that carbohydrate-containing foods have on our blood sugar.Foods are ranked on how quickly they are digested as low GI foods are digested more slowly; therefore, they are more filling and beneficial for weight loss and blood glucose management.

Reasons To Eat Low GI FoodsReasons To Eat Low GI Foods

• Low-GI foods can help manage diabetes by controlling blood sugar and improving the body's sensitivity to insulin.

• It helps to decrease the risk of heart disease.• Helps to reduce weight loss.• It helps to reduce the risk of certain chronic diseases

(diabetes, heart disease, and obesity).• Reduces the inflammation

Glycemic Index ChartGlycemic Index Chart

• Low GI Foods (55 or less)• Medium GI (56-69)• High GI (70 or more)

Low GI Fruits ListLow GI Fruits List

Fruits

• Cherries• Grapefruit• Prunes• Apricots, dried• Apple• Peach• Pear, Fresh• Plum• Strawberries• Orange• Mango

GI Value

• 22• 25• 29• 30• 38• 38• 38• 39• 40• 42• 51

Low GI Vegetables ListLow GI Vegetables List

Vegetables

• Bell Peppers• Broccoli• Cabbage• Lettuce• Mushroom• Onion• Aspargus• Green Beans• Artichoke

GI Value

• 10• 10• 10• 10• 10• 10• 14• 14• 15

Low GI Dairy Foods ListLow GI Dairy Foods List

Dairy Foods

• Yogurt (Low Fat)• Milk, Chocolate• Milk, Whole• Milk, Fat-Free• Milk, Skimmed

GI Value

• 14• 24• 27• 32• 32

Low Beverages ListLow Beverages List

Beverages

• Apple Juice• Carrot Juice• Pineapple• Grapefruit Juice• Orange Juice

GI Value

• 41• 45• 46• 48• 52

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