How to Choose Low GI Foods: The Four Food Groups and the Glycemic Index
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.
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,
Low: lentils, garbanzos, pintos and black beans
Medium: soymilk, baked beans
Low: apple, grapefruit, strawberries, peach,
Medium: banana, grapes, cantaloupe, mango,
High: fruit juices, canned fruits