How to Choose Low GI Foods: The Four Food Groups and the Glycemic Index

Vegetables

Low: Green leafy vegetables, broccoli, tomatoes, onions, mushrooms, and most other vegetables are low GI foods.

High: White potatoes and parsnips are two of the few high GI vegetables.

Grains

Low: pasta, pumpernickel and rye bread, quinoa, barley, steel cut oats, all bran cereal

Medium: brown rice (steamed), wild rice, buckwheat, old–fashioned oatmeal, tortillas

High: white flour, most breads, most cold cereals, grits

Beans/Legumes

Low: lentils, garbanzos, pintos and black beans

Medium: soymilk, baked beans

Fruit

Low: apple, grapefruit, strawberries, peach, orange

Medium: banana, grapes, cantaloupe, mango, kiwi

High: fruit juices, canned fruits