Low Glycemic Index Foods List
Best food choices for low glycemic index diets
Here’s your Glycemic Index listing of Low Glycemic Index Foods.
They're considered to be the best food choices to help boost your efforts to lose belly fat fast.
Low Glycemic Index Foods
The foods listed below are low glycemic index foods.
Their G.I. rate (the number beside each food item) ranges anywhere from 0 to 55.
There will always be some variance in G.I. counts depending upon different factors (sources used, etc.), so in some cases the G.I. counts were estimated.
However it’s safe to say these foods fall well within their respective GI limits and can be considered to be low glycemic index foods.
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Eliminate white foods out of your diet - white pasta, white rice, white flour, white sugar, white potatoes. Substitute them with low glycemic index foods instead. Replace those foods with whole grain pasta, brown rice, whole grain flour, yams, and xylitol or stevia as sweeteners. Eat protein at every meal. Choose foods that fall mainly into the low glycemic index foods list daily; eat sparingly from the medium glycemic index foods list; and avoid high glycemic index foods altogether. Proteins and Fats
Proteins and fats have no carbohydrate content and therefore have no effect on insulin levels or blood sugar.
These include Meat (beef, chicken, pork, lamb, veal), Fish, Eggs, Fats and Oils and some Nuts.
Low Glycemic Index Foods
Sourdough Rye 48 Oat Bran bread 48 100% Wholegrain 51 Rye bread (50% rye, 50% wheat) 50 9-Grain Multigrain Bread 47 Tortilla, 6” corn 52 BEVERAGES
Apple Cider <15 Apple Juice, unsweetened 41 Blackberry juice 47 Coffee (regular/decaf.) <10 Cappuccino 39 Cranberry Juice (light) 47 Grapefruit Juice, unsweetened 48 Lemonade (natural) 37 Mineral Water, sparkling 0 Orange Juice, fresh 46 Tea, black, green, herbal 0 - Ice Tea, unsweetened 0 Tomato Juice 38 Vegetable Juice (V8) 43 CAKES/ COOKIES / SNACKS
Chocolate chip cookie, (1) 45 Dark Chocolate 70% cocoa 22 Gelatin dessert, sugar free 0 Muffins, 1 small (apple) 48 Peanut butter cookie, (1) 44 Snickers chocolate bar 41 Sponge Cake, plain 46 Custard 43 Pudding 44 CEREALS (30 g)
All Bran cereal 38 Bran Buds cereal 47 Hi Fiber Bran Cereal 43 Porridge, cooked (steel cut oats) 52 Porridge, cooked (rolled oats) 55 CONDIMENTS / SPREADS / MISC.
Ketchup (light) 44 Marmalade (reg.) 48 -low sugar 46 Mustard (prepared, Dijon) <10 Nutella chocolate hazelnut spread 33 Peanut Butter <10 Pickle. (dill, sour) <10 -sweet 48 Soy Sauce <10 Tabbouleh 35 Worcestershire sauce <10 DAIRY / SOY PRODUCTS
Cottage cheese (non-fat, 1%) 30 Cheese (low fat) low - Laughing Cow cheese (light) low Soy milk (regular) 44 - low fat 30 Ice cream (Vanilla) 47 Milk, Cow, whole 40 -1 or 2% fat 30 -(skim) 31 -fat free 32 -chocolate 42 Yogurt, plain 14 -low fat, natural 35 -with fruit 36 FRUITS / BERRIES
Apple 34 Apple Sauce (unsweetened) 40 Apricot, (dried) 32 Blackberry (fresh) 44 Cherry, sour 22 Chestnut (roasted) 24 Cranberry (raw) 44 Grapes 43 Grapefruit 25 Kiwi 47 Lemon 32 Lime 32 Lime Juice 32 Mandarin orange (fresh) 42 -canned 46 Mango 41 Mulberry 44 Nectarine 42 Orange 48 Passion fruit 42 Peach (fresh) 28 Pear 33 Plantain 38 Plum 24 Prune 29 -sweetened 47 Raisin 49 Raspberry (fresh) 40 Strawberry (fresh) 40 Tangerine (fresh) 44 -canned 46 GRAINS / GRAIN PRODUCTS
Barley, pearled (boiled) 35 Buckwheat 49 Bulgar 48 Rye 48 Quinoa 35 Sesame Cracker 48 Oatmeal 48 Pasta (180g)
-Whole Wheat Spaghetti 45 -Capellini 45 -Penne 38 -Fettuccine 40 -Macaroni 45 -Lasagna noodles 47 -Vermicelli 35 -Whole wheat 37 LEGUMES / BEANS
Black-eyed Peas 42 Butter beans 46 Chick Peas (canned) 45 Kidney bean (boiled) 29 Lentil 28 Lima bean (frozen) 32 Navy beans, boiled 39 Peas, dried 22 Pinto bean (canned) 45 Romano beans 46 Soy beans, boiled 15 White bean (canned) 13 NUTS (50 g)
Almonds <10 Brazil nut 0 Cashews 25 Peanut (roasted) 14 Mixed Nuts & Raisins 21 PROCESSED / PREPARED FOODS
Pasta Sauce (Tomato & Basil) 24 Baked Beans 40 Soups, canned, 1 Cup
- Beef with vegetable <10 - Chicken <10 - Chicken & Vegetable 43 - Lentil 44 - Minestrone 39 - Onion 32 -Tomato 38 -Vegetable 38 Chili, 4 oz. (canned, regular) 38 SWEETENERS
Agave organic syrup 19 -light 10 Barley Malt syrup 42 Black Strap molasses 55 Brown Rice syrup 25 Evaporated Cane juice 55 Fructose, 50 gm. 24 Lactose, 50 gm. 43 Maple sugar 54 Stevia <1 Sugar Cane juice 43 Xylitol, 25 gm. 7 Yukon Root syrup, raw <1 VEGETABLES
Artichoke <10 Asparagus <10 Avocado 0 Broccoli 0 Brussels Sprout 7 Cabbage 0 Cauliflower 0 Celery 0 Cucumber 0 Eggplant 15 Green Bean 0 Kale <10 Leek 15 Lettuce 0 Mushroom <10 Onion 13 Peas (frozen) 39 Pepper, Sweet <10 Radicchio 0 Radish 0 Rhubarb 17 Soybean 15 Spinach 0 Split Pea 32 Summer squash 17 Tomato (fresh, canned) 15 Tomato Juice 38 Wax Bean – Yellow 30
Glycemic Index Chart of Medium Glycemic Index Foods
Eating foods in the medium glycemic index list SPARINGLY will help you lose belly fat fast.
Glycemic Index Chart of High Glycemic Index Foods
Avoid these high glycemic foods to help you reduce belly fat and lose weight.
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The Glycemic Index Chart
Including the glycemic Index list into a healthy diet plan to help reduce belly fat.
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