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Low glycaemic index (GI) foods (also low fat) Important: The contribution of a food to the glycaemic load of a meal increases in proportion to the amount of carbohydrate it contains. The foods below are listed (approximately) in order of carbohydrate content, with foods having the highest content being at the top. Thus, foods near the top of the list are more important in reducing the glycaemic load than foods near the bottom. (This also means they contain more energy and this fact needs to be considered in dietary planning also.)
Breakfast		Lunch / dinner		Morning / afternoon tea
Food	GI	Food	GI	Food	GI
Muesli, natural All branTM cereal Porridge Special KTM Fruit loaf Bread, heavy mixed grain* Apple juice Orange juice Pineapple juice Milk, full cream Milk, skimmed Soy drink, So-goodTM Grapefruit Banana Apple Mangoes Kiwifruit Apricots, dried Peaches, canned	49 42 46 54 47 30-45 40 46 46 27 32 31 25 52 38 51 53 31 30	Rice (Doongara) Noodles (low fat) Fettuccine Spaghetti, white Spaghetti, wholemeal Vermicelli Ravioli Rice, basmati Tortellini Sushi Tomato soup, canned Corn (on cob) Bread, heavy mixed grain Yoghurt, low-fat flavoured Ice-cream, low fat Butter beans, boiled Chickpeas, boiled Baked beans Kidney beans, boiled Haricot beans, boiled Lentils, boiled	56 47 40 41 37 35 39 58 50 48-55 38 54 30-45 33 50 31 28 48 27 38 28	Apple muffin, low fat** Grapes Banana Pear Apple Mangoes Pop corn (natural) Fruit loaf Milk, skimmed Yoghurt, low-fat-fruit Soy drink, So-goodTM Orange Peach Plum Cherries	44 46 52 38 38 51 54 47 32 33 31 44 42 39 22
Note: The contribution of a food to the glycaemic load of a meal increases in proportion to the amount of carbohydrate it contains. The foods below are listed (approximately) in order of carbohydrate content, with foods having the highest content being at the top. Thus, foods near the top of the list are more important in reducing the glycaemic load than foods near the bottom. (This also means they contain more energy and this fact needs to be considered in dietary planning also. Sources: Brand-Miller, J and Forster-Powell, K. The New Glucose Revolution. Hodder, 1999 and the GI web site – www.glycemicindex.com.