Creating lower glycemic meals and snacks means learning which foods have more moderate and low GI values. To help you plan your daily eating, or create a mini low-GI diet, here are some food suggestions for optimum health, weight and blood glucose levels.
Healthy Low-GI Foods At-a-Glance
Maintain a stock of the following healthy lower-GI foods. (For the sake of completeness, one or two non-GI foods, like oils, are included).
Bread
Any wholegrain or stone-ground breads, any 100% wholewheat bread, pumpernickel or rye bread
Oats and Oatbran
Add to cereal or recipes
Rice
Basmati, long grain brown rice, Uncle Ben’s Converted long grain
Pasta
Most types are fine
Couscous
Served like rice
Noodles
Dried thin egg noodles
Beans (Canned or Dry)
Garbanzo beans, haricot, kidney, lima, pinto, soybeans
Lentils
Any type
Dried Fruits
Apricots, berries, figs, prunes
Frozen Fruits
Any type, but berries are particularly good
Nuts
Peanuts, walnuts, Brazils
Canned Fish (in Water)
Tuna, sardines, mackerel, salmon
Canned Vegetables (for Quick Use)
Asparagus, beans, carrots, mushrooms, peas
Frozen Vegetables
Beans, broccoli, cauliflower, corn, peas, spinach
Oils
Olive oil, canola, flaxseed, wheatgerm
Condiments
Lemon juice, soy, chili sauce
Dairy
Fat-free milk, Reduced-fat fruit yogurt, Reduced-fat cheese, Reduced-fat ice cream
Eggs
Organic are best
Fresh Fruits
Any type, choose a variety
Fresh Vegetables
Any type, choose a variety
Beverages
Bottled water, fruit juices
