When choosing glycemic index foods, you’ll want to choose the healthiest low GI Foods.
This glycemic index food list of low GI foods and high GI food is based on research from the Stanford Center for Disease Prevention.
Research consultants, Arianna Carughi, Ph.D., C.N.S. and Gene Spiller, Ph.D., C.N.S., designed the perfect glycemic index food list of low glycemic foods for optimum health, weight loss and blood sugar levels.
You’ll find two simple categories of glycemic index foods to choose from:
1. “Foods to Refuse” are high glycemic and/or unhealthy foods.
2. “Foods to Choose” are the healthiest low glycemic index foods.
Focusing on the low GI “Foods to Choose” list offers many health benefits:
Enhances your moods,
Lowers heart disease risk,
Decreases the risk of cancer,
Gives you sustained endurance,
Helps reduce hunger and cravings,
Reduces your risk of Type 2 diabetes,
Improves memory and brain functioning,
Lowers triglycerides and HDL cholesterol,
Improves blood sugar and insulin sensitivity,
Contributes to permanent healthy weight loss.
Scroll down for the list of protein, vegetables, fruit, breads & cereals, starchy foods, dairy, beverages, condiments and sweets & treats.
Glycemic Index Food List of High & Low GI Foods
Protein Foods To Choose
Protein Foods To Refuse
Vegetables To Choose
Vegetables To Refuse
Fruits To Choose
Fruits To Refuse
Breads & Cereals To Choose
Breads & Cereals To Refuse
Starchy Foods To Choose
Starchy Foods To Refuse
Dairy Foods To Choose
Dairy Foods To Refuse
Beverages To Choose
Beverages To Refuse
Sweets & Treats To Choose
Sweets & Treats To Refuse
Condiments To Choose
Condiments To Refuse
Protein Foods To Choose
Choose these foods baked, broiled, grilled or steamed.
Beef, ground (<10% fat)
Mussels
Beef, lean cuts
Octopus
Calamari
Oysters
Chicken, skinless
Pork, trimmed
Clams
Rabbit
Crabs
Scallops
Fish, (fresh or frozen)
Shrimp
Fish, (canned in water)
Tofu
Ham, lean
Tuna, (canned in water)
Lamb, lean
Turkey
Lobster
Venison
Protein Foods To Refuse
Refuse breaded, fried, deep fried or sauteed foods.
Bacon
Jerky (beef/turkey)
Beef, fatty cuts
Liver
Beef, ground (>10% fat)
Liverwurst
Canadian bacon
Pepperoni
Chicken (fried and/or with skin)
Salami
Chicken (buffalo wings)
Sausage
Duck
Seafood (canned in oil)
Fish sticks
Turkey bacon
Hot dogs (pork, beef, turkey, chicken)
Turkey sausage
Vegetables To Choose
Choose baked, boiled, broiled, raw or steamed.
Artichokes (and hearts)
Okra
Asparagus
Olives
Bamboo shoots
Onion
Bean sprouts
Palm hearts
Beans (green, wax)
Peas
Bok choy
Peppers (all types)
Broccoli
Pickles (dill)
Cabbage
Purslane
Carrots, raw
Radishes
Cauliflower
Rutabagas
Celery
Snow Peas
Chilies
Soybeans
Cucumbers
Squash (all except pumkin)
Eggplant
Tomato sauce, paste
Greens (spinach, chard, kale)
Tomatoes
Jicama
Water chestnuts
Leeks
Zucchini
Lettuce
Soup (broth & listed veggies)
Mushrooms
Vegetables To Refuse
Avoid breaded, fried, deep fried or sauteed foods.
Avocados
Pickles (sweet)
Beets
Potatoes(all types)
Carrots (cooked)
Pumpkin
Corn
Sweet potatoes
Olives (packed in oil)
Sweet relish
Parsnips
Yams
Fruits To Choose
Apple
Orange
Apricots
Palmello
Blueberries
Papaya
Blackberries
Peach
Cantaloupe
Pear
Cherries
Pineapple
Grapefruit
Plum
Grapes (all types)
Raspberries
Honeydew
Strawberries
Kiwi
Tangelo
Melon
Tangerine
Nectarine
Watermelon
Fruits To Refuse
Bananas
Fruit sauces
Candied fruit
Mangoes
Coconut
Marmalade
Dates
Persimmons
Dried fruit
Plantains
Fruit juices
Raisins
Fruit preserves
Breads & Cereals To Choose
100% sprouted wheat
Whole grain
100% whole wheat
Unsweetened bran cereals
Multi-grain
Muesli (low fat, no sugar added)
Oat bran bread
Oat bran
Pita, whole wheat
Oats, oatmeal
Pumpernickel
Puffed wheat (unsweetened)
Rye
Rice bran
Breads & Cereals To Refuse
Bagels (all types)
English muffins
Biscuits
Granola (all types)
Bread (except those on “Choose” list)
Melba toast
Bread crumbs
Muffins (all types)
Bread sticks
Pancakes
Cakes
Pastries (all types)
Cereal (except those on “Choose” list)
Pita bread (white)
Chips (all types)
Popcorn
Cookies
Popcorn cakes
Cornbread
Rice cakes
Crackers (all types)
Rolls (dinner, hamburger buns, etc.)
Croissants
Tortillas (except whole wheat)
Donuts
Waffles
Starchy Foods To Choose
Barley
Lentils
Beans (black, kidney, red, garbanzo, etc.)
Oats, oatmeal
Buckwheat
Pasta, whole wheat
Bulgur
Peas (split, black-eyed)
Chickpeas
Rice (basmati, bulgur, brown, wild)
Couscous
Tabouli
Dahl
Starchy Foods To Refuse
Beans (baked, refried)
Pretzels
Granola (all types)
Rice (white, fried, spanish)
Noodles, ramen-style
Soups(all types except vegetable broth)
Pasta (white, green, red)
Taco shells
Potatoes (all types)
Dairy Foods To Choose
Cheese (fat free or low fat)
Mozzarella cheese (fat free)
Cottage cheese (low fat)
Ricotta cheese (fat free)
Eggs, egg whites (no added fat)
Tempeh
Egg substitute
Tofu
Milk (1% low fat, fat free)
Yogurt (low fat, fat free, sugar free)
Dairy Foods To Refuse
Cheese (except those on “Choose” list)
Milk (whole, 2% fat)
Cottage cheese (full fat)
Mozzarella (full fat)
Cream / half & half
Sorbet (all types)
Cream cheese (all types)
Sour cream (full fat)
Frozen yogurt
Yogurt (full fat)
Ice cream
Beverages To Choose
Water (mineral, sparkling, sugar-free)
Sugar-free beverages
Bouillon
Hot cocoa (sugar free, fat free)
Coffee (no sugar, fat free milk)
Tea(all types, no sugar)
Diet soda
Beverages To Refuse
Alcohol (beer, wine, mixed drinks)
Beverages with sugar, high fructose corn syrup or other caloric sweeteners
Sweets & Treats To Choose
Diet soda
Sugar free popsicles
Sugar free gelatin
Sugar free pudding
Non-nutritive natural or artificial sweeteners
Sweets & Treats To Refuse
Candy bars
Molasses
Chocolates
Frozen treats (with sugar)
Honey
Soda (with sugar)
Jam/jelly
Syrup (all types)
Marmalade
Tofu frozen dessert
Condiments To Choose
Butter (1 pat per day)
Olives (packed in water)
Butter substitute (1 pat per day)
Onion
Garlic
Parmesan cheese (1 Tbsp./day)
Ginger
Romano cheese (1 Tbsp./day)
Herbs
Pickles (dill)
Horseradish
Salad dressing (lo-cal, fat free)
Hummus
Salsa (4 Tbsp./day)
Ketchup (1 Tbsp./day)
Sauerkraut
Lemon juice
Shallots
Lime juice
Sour cream(low fat, fat free)
Margarine (1 pat per day)
Soy sauce
Mayonnaise (light/fat-free, 1 Tbsp/day)
Spaghetti sauce (sugar-free)
Mustard (lo-cal)
Spices (all)
Oil (olive)
Tahini sauce
Condiments To Refuse
Bacon bits
Salad dressings (full fat)
Croutons
Sandwich spreads
Lard
Seeds (sunflower, pumpkin, etc.)
Mayonanaise (full fat)
Shortening (vegetable)
Olives (packed in oil)
Sour cream (full fat)
Peanut butter
Sweet pickle relish
Pickles (except dill)
Choosing wisely from our “Foods to Choose” glycemic index food list can help you design a healthy low GI diet of low glycemic foods. It’s the best way to achieve all of your health, fitness and weight loss goals.
More Commonsense Health for You:
Food Fat List of Bad Fat Good Fat
Low GI Diet of Low Glycemic Index Foods
Unhealthy Food to Avoid and Foods Not to Eat
Sugar Addicts Guide to Overcoming Sugar Addiction
The post The Glycemic Index Food List of Low GI Foods appeared first on CommonSenseHealth.com.