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Making Sense of Foods

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

leafy greensVegetables

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.

tri–color pastaGrains

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

red beanBeans/Legumes

Low: lentils, garbanzos, pintos and black beans

Medium: soymilk, baked beans

orange sliceFruit

Low: apple, grapefruit, strawberries, peach, orange

Medium: banana, grapes, cantaloupe, mango, kiwi

High: fruit juices, canned fruits


<< How to Choose Low GI Foods: What Factors Influence the GI of a Food?
How to Choose Low-GI Foods: Sample Low-GI Meals >>