Low GI/GL Foods

The Food and Health Club that I run, discovered more about Low GI/GL foods today

This is a list that gives people an idea of what food to avoid and aim for, with low GI/GL food.   Not only does Low GI/GL food help people with diabetes regulate their sugar, but you tend to feel fuller for longer and it can help you lose weight.  Low GI foods are the ones to aim for!


LOW GI Pumpernickel, rye, sourdough, soya and linseed, barley and sunflower, granary, seeded breads and pitta breads (moderate GL) oat cakes, rye crackers (moderate GL)

High GI White, wholemeal, French stick, rice cakes, cream crackers, bread sticks


LOW GI Whole oats, oatmeal, porridge, no added sugar muesli, bran sticks, semolina, quinoa

HIGH GI Sweetened cereals, rice based cereals, bran flakes, wheat biscuits, shredded wheat


LOW GI Egg-based pasta, mungbean noodles

HIGH GI Overcooked pasta and pasta ready meals requiring re-heating


LOW GI Long grain, wild, and basmati rice. Bulgur or cracked wheat, couscous, pearl barley

HIGH GI Short grain, sticky white rice


LOW GI Baby new potatoes, sweet potatoes, yams, celeriac, swede

HIGH GI Large floury white potatoes, French fries, mashed potato

Some other interesting facts are:-

Eat small or moderate portions of starchy foods such as bread, potatoes, pasta, and rice.
Include lots of low-GL fruit and vegetables at every meal. Aim for a minimum of five servings of fruit and veg per day. Lightly cook veggies for the minimum time or eat them raw. Fresh, frozen, or canned fruit and veg are all fine.
Make more of pulses including peas, beans, and lentils in soups, salads, and as a meal accompaniment instead of pasta or rice. Pulses, including dried or canned, count towards your five-a-day fruit and veg.
Always include a protein-rich food as part of your meal to reduce the GL. Chose from lean meat, fish, poultry, eggs, low-fat dairy foods, soya products, or quorn.
Adding acidic foods such as balsamic vinegar, lemon juice, vinaigrette, or pickles (for example, capers and gherkins) to your meal reduces the overall GL.

Adding a little monounsaturated oil such as olive or rapeseed oil also reduces the GL

Cut right down on highly refined snack foods such as sweets, crisps or corn chips, cakes, biscuits, and pastries made from white flour and sugar. Instead, choose nuts and seeds, or dried fruits such as apple rings or apricots. Instead of milk chocolate, snack on a couple of squares of dark chocolate with over 70 per cent cocoa solids.


Published by

Emily Glancy

Broadcaster, Author, Writer and Business woman Slightly obsessed with food, health, current affairs and travel. Have far too many interests to list, so I will not bore you. Have a Christian faith and a heart to help others when it is in my power to do so. My saying in life is 'You have only failed if you quit... If you don't quit then you have not failed.'

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