What are the GI values of my favourite foods?
Foods that contain carbohydrates are classified as having a low, medium or high GI. A low-GI food has a GI of 55 or less, a medium-GI food has a GI of 56 to 69, and a high-GI food has a GI of 70 or more.
Low-GI foods (55 or less)
Grain products: multigrain bread, 100% stone-ground whole wheat bread, pumpernickel bread, sourdough bread; bran cereal with psyllium, oat bran cereal, rolled oats, wheat bran cereal (not flakes); pasta; brown rice, parboiled or converted rice (partially cooked rice, such as Uncle Ben's), wild rice; barley; bulgur
Vegetables: broccoli; cabbage; cauliflower; celery; fennel bulb; green and yellow beans; leafy green vegetables, such as arugula, bok choy, collard greens, kale, romaine lettuce and spinach; mushrooms; peppers (sweet and hot); salsa; sweet potatoes; tomatoes; vegetable cocktail; yams; zucchini
Fruits: apples, avocados, bananas, berries, cherries, grapefruit, nectarines, pears, unsweetened fruit juice
Milk products: low-fat ice cream or frozen yogurt, milk, yogurt
Meat and alternatives: eggs; legumes, such as black beans, chickpeas, lentils and kidney beans; meats, including lean beef, chicken and pork; fish; tofu
Other: oatmeal cookies, sponge cake
Medium-GI foods (56 to 69)
Grain products: basmati rice, couscous, instant oatmeal, pita bread, rye bread
Vegetables: beets, boiled white potatoes, new potatoes, sweet corn
Fruits: cantaloupes, figs, papaya, pineapples, raisins
Milk products: full-fat ice cream
Other: angel food cake, croissants, shortbread cookies, tortilla chips
High-GI food (70 or more)
Grain products: bran flakes, cornflakes, soda crackers, white bread, white rice
Vegetables: carrots; french fries; mashed, baked or microwaved white potatoes; parsnips, pumpkin, rutabaga
Fruits: watermelon
Meat and alternatives: broad beans
Other: cookies (except oatmeal), cupcakes, doughnuts, popcorn, potato chips, pretzels, regular soft drinks, scones
