The glycemic index or GI ranks carbohydrates according to their effect on blood glucose levels. The lower the GI, the slower the rise in blood glucose levels will be when the food is consumed. The effect may differ from person to person. It is recommended that people with pre-diabetes and diabetes have moderate amounts of carbohydrate and include high fibre foods that also have a low GI (not all high fibre foods have a low GI). Some research has shown that by eating a diet with a lower GI, people with diabetes can reduce their average blood glucose levels. This is important in reducing the risk of developing diabetes-related complications.
GI numbers are to be used as a guide only as individual foods do not have the same response in all people with diabetes.
- Low GI foods are foods with a GI less than 55.
- Intermediate GI foods are foods with a GI between 55 and 70.
- High GI foods are foods with a GI greater than 70.
The recommendation is to eat more low and intermediate GI foods, not to exclude high GI foods.
|Low GI Foods ||High GI Foods |
Artichoke Asparagus Alfalfa sprouts Black beans Green beans Bok choy Brocolli Brussel sprouts Cabbage Celery Cauliflower Chickpeas Collard greens Eggplant Kale Kidney beans Leeks Lentils Mushrooms Okra Onions Sauerkraut Turnip Yellow Squash Spinach Zucchini
Baked beans Beetroot Butternut squash Carrots Corn Lima beans Parsnip Peas Pinto beans Potato Sweet potato
| Salad Vegetables |
Alfalfa Sprouts Bean sprouts Cucumber Endive Chicory Capsicum Iceberg lettuce Romaine lettuce Radishes Snow peas Tomatoes
Whole oats Barley flakes
Bread Buckwheat Couscous Croissant Muffins Millet Noodles Pancake Pita bread Popcorn Rice white/ brown Rice crackers Corn crackers Rolls Taco shall Tortilla
Apple Apricots Blackberries Cherries Grapefruit Grapes Honeydew melon Kiwi fruit Lemon Lime Nectarine Orange Mandarin Peach Pear Pineapple Plum Raspberries Rockmelon Strawberries Tangerine Watermelon
Banana Cranberries Dates Fig Guava Cumquat Mango Pawpaw Prunes Raisins Fruit juices All