The Food and Health Club that I run, discovered more about Low GI/GL foods today
Low GI Foods – Information
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!
Bread
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
Cereal
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
Pasta
LOW GI Egg-based pasta, mungbean noodles
HIGH GI Overcooked pasta and pasta ready meals requiring re-heating
Rice
LOW GI Long grain, wild, and basmati rice. Bulgur or cracked wheat, couscous, pearl barley
HIGH GI Short grain, sticky white rice
Potatoes
LOW GI Baby new potatoes, sweet potatoes, yams, celeriac, swede
HIGH GI Large floury white potatoes, French fries, mashed potato
Low GI Foods – Facts
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.