[PDF] Low Glycemic Index Food List – OliPDF

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Low Glycemic Index Food List PDF – Overview

What is a low glycemic index food item?

A food which slowly increases the blood glucose level is considered to be a low glycemic index food. Glycemic index (GI) is basically a numeric value assigned to each food item. It is better to eat foods that have a low glycemic index to support health.

3 Categories of Glycemic index Food

Low GI (55 or less) – Choose Most Often
Medium GI (56 to 69) – Choose Less Often
High GI (70 or more) – Choose Least Often – Foods in the high GI category can be swapped with foods in the medium and/or low GI category to lower GI.

Low Glycemic Index Food List

Below is the list of low glycemic foods
Most vegetables
Green peas, Onions, Lettuce, Cabbage, Leafy greens such as spinach, collards, kale, and beet, Green beans, Tomatoes, Cucumbers, Bok choy, Artichokes, Brussels sprouts, Broccoli, Cauliflower, Celery, Eggplant, Peppers including bell peppers and jalapeno, Zucchini, Crookneck squash, Snow peas, Mushrooms

Most fruits
Apples, Pears, Plum, Avocado, Olives, Dried apricots, Unripe banana, Peaches, Strawberries, Oranges, Cherries, Coconut, Grapefruit, Cranberries, Blueberries

Dairy and dairy-substitute products
Plain yogurt, Cheese, Cottage cheese, Milk, Soy milk and yogurt

Whole or minimally processed grains
Barley, Whole wheat, Oat bran and rice bran cereals, Whole-grain pasta, Whole-grain pumpernickel bread, Sourdough bread, Wheat tortilla

Nuts and nut butters, Seeds such as pumpkin, chia, sunflower and flax seeds, Poultry such as chicken and turkey, Eggs and egg whites, Fish and shellfish, Meat such as beef and pork, Oils such as extra virgin olive oil and canola oil, Fats such as lard, shortening and butter, Mayonnaise

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