GI Food Chart

Below we have listed some of the most common food products in categories: low, medium or high GI. This way you will quickly find out if your daily food has a low, medium or high GI. A diet with low GI means that you avoid spikes and dramatic falls in blood-glucose, which leads to a much steadier stream of energy and also reducing your risk of heart disease and other chronic diseases that are implicated by the blood-glucose fluctuations.

High GI foods are bad for your weight. Foods with a high GI stimulate your hunger again after around two hours, because of the dramatic drop in glucose. Low GI foods make you feel fuller for a longer time and therefore you are not as likely to eat snacks every two hours. A high GI diet also causes a lot of insulin to be produced and when you have too much insulin in your body, it makes it easier to store fat and harder to burn it. For these reasons it’s much better to eat foods with a low GI.

Remember that whole grains generally have a lower GI than refined/processed foods. Whole grains also contain more fiber, vitamins, minerals and phytochemicals. Notice that almost all vegetables have a very low GI and are very rich in vitamins, minerals and fibers, thus very good food choice. Also notice that fresh vegetables have lower GI and more nutrients than frozen, canned or cooked vegetables. Either way, vegetables have a low GI and are very healthy.

Information from the University of Sydney.