Glycemic Index
Best Bets
Bread, cereal, rice, and pasta:
- Whole wheat and whole grain breads
- Breads containing whole, intact grains and seeds (millet, linseed, etc)
- Brown rice, basmati rice
- Barley, buckwheat
- Whole grain cereals, muesli
- Whole wheat pita, chapatis
- Porridge
Other starchy foods:
- pulses and pulse products (hummus, baked beans, lentil soup, etc.)
- Bakery products made with whole grains, bran, whole fruit pieces, and/or nuts
Dairy products and dairy substitutes:
Vegetables and fruits:
- Most vegetables and vegetable juices
Foods to Avoid
It is not necessary to completely avoid high-glycaemic-index foods. When these foods are combined in a meal with low-glycaemic-index foods, protein foods, or fat, then the overall glycaemic effect is reduced. Another way to decrease the effect of high-glycaemic foods is to simply eat smaller portions, rather than avoiding them altogether. Of course, to lower the overall glycaemic index of the diet, low-glycaemic-index foods should be emphasised. The basic rules are to reduce intake of concentrated sugars and most potatoes, increase consumption of pulses and most vegetables and fruits, and choose grain products made by traditional methods (for example, pasta, stone-ground flour products, old-fashioned porridge) rather than those produced with modern technology (highly refined flour products, low-fibre flaked breakfast cereals, quick-cooking starches, etc.).
The following foods rank highest on the glycaemic index. These foods should be avoided or kept to a minimum by those wishing to consume a low-glycaemic-index diet
Bread, cereal, and rice to avoid:
- Rice
- Rice cakes
- Most breads, breakfast cereals, snacks, and desserts made with refined flour products
Other starchy foods to avoid:
- Potatoes (except new potatoes, sweet potatoes, and yams)
Fats, oils, and sweets to avoid:
- Fizzy drinks, including sweetened fruit drinks and most sports drinks
- Most cakes and pies
- Candy and chocolate bars
- Museli bars and most sports bars
Vegetables and fruits to avoid:
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.