GI diet foods list

The GI foods list

Free foods

Drinks
Decaffeinated coffee or tea, herbal tea, redbush tea, soda water, water.
Herbs and spices
Fresh or dried, all types.
Vegetables and salads
Artichoke (globe), asparagus, aubergine, beans (green), broccoli, Brussels sprouts, cabbage (all types), cauliflower, celery, courgettes, cucumber, leeks, lettuce (all types), mushrooms, onions, peppers, radish, spinach, tomatoes, watercress.
Miscellaneous
Fat-free stock, low-calorie salad dressings, mustard, piccalilli, vinegar.

1 POINT

Breakfast cereals
All-Bran, porridge oats (traditional).
Dairy
Low-fat cottage cheese, low-fat diet fruit yogurt, low-fat fromage frais, low-fat natural yogurt, skimmed milk.
Fruit
Apples (fresh or stewed), apricots (dried), blackberries, blueberries, cherries, grapefruit, melon (canteloupe), oranges, peaches (fresh or canned in juice), pears, plums, raspberries, rhubarb, strawberries, tangerines.
Grains
Oats, pearl barley, pot barley, wholewheat pasta.
Pulses
Baked beans, butter beans, chick peas, kidney beans, lentils (all types), reduced-fat hummus, soya beans and all other pulses, dried or canned in water.
Vegetables
Broad beans, corn on the cob, mangetout, peas (fresh or frozen), sugar snap peas, sweetcorn, vegetable and pulse soups (cream-free), vegetable sauces for pasta and fish etc.
Equivalents
Extra lean beef, lean pork, lean poultry, Quorn, seafood, tofu, tuna canned in spring water, white fish.

2 POINTS

Bread, biscuits, cakes and crackers
Dark rye bread (pumpernickel type), oat biscuits (unsweetened), oat bread, Ryvita (dark rye), stoneground wholemeal bread, wholegrain bread, wholewheat pitta bread.
Breakfast cereals
Muesli, Grape-Nuts, Shredded Wheat, Special K, Weetabix.
Dairy
Semi-skimmed or whole milk, whole milk yogurt.
Fruit and nuts
All fruit juices, all plain nuts and seeds, bananas, dates (fresh), figs, grapes, kiwifruit, mango, papaya, pineapple, prunes, raisins, sultanas, watermelon.
Grains
Basmati rice (white or brown), buckwheat, bulgar wheat, white durum wheat pasta.
Vegetables
Beetroot, carrots, potatoes (boiled and new), pumpkin, squash, swede, yam, sweet potatoes, avocado, guacamole.
Miscellaneous
Honey, sugar.
Equivalents
Classic vinaigrette, eggs, lean lamb, low-fat spread, medium-fat cheese, oil (groundnut, olive, sesame, walnut), oily fish, pheasant and other lean game.

3 POINTS

Bread, biscuits, cakes and crackers
Bagels, brown, white and wholemeal loaves, cakes, croissants, crumpets, French bread/baguettes, rice cakes, scones, sweet and semi-sweet wheat-based biscuits, wheat crackers.
Breakfast cereals
Cheerios, Coco Pops, Bran Flakes, Rice Krispies, Cornflakes, Puffed Wheat, cluster-type cereals.
Dairy
Full-fat dairy produce other than whole milk and whole milk yogurt.
Fruit
Dried dates.
Grains
Couscous, instant noodles, rice (other than basmati).< br />Snacks Corn chips, crisps, oriental mix, pretzels, trail mix, wheat snacks.
Vegetables
Parsnips, potatoes (baked/chips/jacket/mashed/roast).
Miscellaneous
Caffeine-rich drinks, carbonated soft drinks, chocolate, commercial sugar, desserts, pastry, sweets, white flour, wholemeal flour.
Equivalents
Alcohol, bacon, butter, duck, fatty cuts of meat, full-fat hard cheeses, lard, oils (except those in the 2 points list).

See page 2 for some low-GI recipes

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Get the facts about the GI diet

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Get your seven-day GI diet meal plan

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