Low Glycemic Index Foods List PDF Download

Want to Know About Best Low Glycemic Index Foods, Then you are on the right page.

In this post, We are going to share with you Low Glycemic Index Foods List PDF.

So Let’s Begin.

What is Low Glycemic Index Food ?

The glycemic index (GI) is a scale that ranks a carbohydrate-containing food or drinks by how much it raises blood sugar levels after it is eaten or drank. Foods with a high GI increase blood sugar higher and faster than foods with a low GI.

Glycemic Foods Categories ?

  • Green = Go Low GI (55 or less) Choose Most Often
  • Yellow = Caution
  • Medium GI (56 to 69) Choose Less Often
  • Red = Stop and think
  • High GI (70 or more) Choose Least Often
  • Foods in the high GI category can be swapped with foods in the medium and/or low GI category to lower GI.

Why Low Glycemic Index Food?

  • decrease risk of heart disease and stroke
  • feel full longer
  • maintain or lose weight
  • decrease risk of type 2 diabetes and

Low Glycemic Index Food List

  • Breads:
  • Heavy Mixed Grain Breads
  • Spelt Bread
  • Sourdough Bread
  • Tortilla (Whole Grain)
  • Cereal:
  • All-Bran™ Cereal
  • All-Bran Buds™
  • With Psyllium Cereal
  • Oat Bran
  • Oats (Steel Cut)
  • Grains:
  • Barley
  • Bulgur
  • Mung Bean Noodles
  • Pasta (Al Dente, Firm)
  • Pulse Flours
  • Quinoa
  • Rice (Converted, Parboiled)
  • Other:
  • Peas
  • Popcorn
  • Sweet Potato
  • Winter Squash

Medium Glycemic Index Food List

  • Breads:
  • Chapati (White, Whole Wheat)
  • Flaxseed/Linseed Bread
  • Pita Bread (White, Whole Wheat)
  • Pumpernickel Bread
  • Roti (White, Whole Wheat)
  • Rye Bread
  • (Light, Dark, Whole Grain)
  • Stone Ground Whole
  • Wheat Bread
  • Whole Grain Wheat Bread
  • Cereal:
  • Cream of Wheat™ (Regular)
  • Oats (Instant)
  • Oats (Large Flake)
  • Oats (Quick)
  • Grains:
  • Basmati Rice
  • Brown Rice
  • Cornmeal
  • Couscous
  • (Regular, Whole Wheat)
  • Rice Noodles
  • White Rice (Short, Long Grain)
  • Wild Rice
  • Other:
  • Beets*
  • Corn
  • French Fries
  • Parsnip
  • Potato (Red, White, Cooled)
  • Rye Crisp Crackers
  • (e.g. Ryvita Rye Crispbread™)
  • Stoned Wheat Thins™
  • Crackers

High Glycemic Index Food List

  • Breads
  • Bread (White, Whole Wheat)
  • Naan (White, Whole Wheat)
  • Cereal:
  • All-Bran Flakes™ Cereal
  • Corn Flakes™ Cereal
  • Cream of Wheat™ (Instant)
  • Puffed Wheat Cereal
  • Rice Krispies™ Cereal
  • Special K™ Cereal
  • Grains:
  • Jasmine Rice
  • Millet
  • Sticky Rice
  • White Rice (Instant)
  • Other:
  • Carrots*
  • Potato (Instant Mashed)
  • Potato (Red, White, Hot)
  • Pretzels
  • Rice Cakes
  • Soda Crackers

Low Glycemic Index Foods List PDF Download

Team 360Marathi

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