Gi Or Glycaemic Index Ratings Chart Page 2
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1
2Food group
Low GI
Medium GI
High GI
Peaches
Bananas
Fresh fruit
Apples
Papaya
cont/d
Pears
Figs
Grapes
Pineapple
Oranges
Kiwi
Strawberries
Raspberries
Prunes
Fruit –
Apple sauce (without sugar)
Dried apricots
All tinned fruit in syrup
tinned,
Frozen berries
Dried cranberries
Most dried fruit
frozen,
Peaches in juice
Fruit cocktail in juice
Apple sauce (with sugar)
dried
Pears in juice
Prunes
Diary
Skimmed milk
Semi skimmed milk
Whole fat milk
Buttermilk
Ice cream
Cheese (regular)
Sweetened yoghurt
Yoghurt (low fat with sugar)
Cheese spread
Artificially Sweetened Yoghurt
Low fat cheese
Cottage cheese
Soy Milk (low fat
Low fat cream cheese
Cream cheese
unsweetened)
Low fat mozzarella
Regular yoghurt
Light soft margarine
Regular soya cheese
Extra low fat cheese
Soft margarine
Fat free cottage cheese
Fats and
Extra virgin olive oil
Corn oil
Butter
oils
Canola oil
Peanut oil
Lard
Vegetable oil spray
Sesame oil
Hard margarine
Sunflower oil
Palm oil
Soya oil
Coconut oil
Vegetable oil
Nuts
Almonds
Brazil nuts
Peanut butter
Cashews
Peanuts
Chocolate covered nuts
Hazelnuts
Pecans
Macadamias
Walnuts
Pistachios
Pine nuts
Pumpkin seeds
Sunflower seeds
Condiments
Garlic
Light salad dressing
Ketchup
/
Chilli
Mayonnaise
seasonings
Herbs / spices
Tartar sauce
Hummus
Regular salad dressing
Fat free mayonnaise
Mustard
Soy Sauce
Vinegar (all types)
Worcester sauce
Low fat salad dressing
Tabasco
Sugars /
Aspartame
Fructose
Glucose
sweeteners
Splenda
Honey
Stevia
Molasses
Sugar
Treacle
Drinks
Water
Caffeinated diet soft drinks
Alcoholic drinks
Decaf coffee
Red wine
Fruit drinks
Diet soft drinks (no caffeine)
Coffee
Sweetened juice
Diet instant chocolate
Unsweetened fruit juice
Soft drinks
Tea
Vegetable juices
Herbal teas
References:
Living the Gi Diet – Rick Gallop. ISBN: 0-7535-0882-6
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Parent category: Life