Low GI Foods

Low GI foods are important for good health.  When we eat, our blood sugar levels rise, making us feel full and full of energy. Foods with a low Glycemic Index (GI) increase blood sugar levels gradually and keep them steady for longer.

Eating low GI foods mean you’re controlling your sugar intake and will feel fuller for longer, rather than the sugar rush-and-crash that accompanies that mid-afternoon pastry and leads to you no longer following your diet plan!

Here is a list of dos, don'ts and only sometimes foods.  

Low GI foods Multigrain/wholegrain bread; meat and fish; fruit including oranges, grapes, mangoes, grapefruit, pears, peaches and apples; most vegetables; fruit and nut mix, peanuts, cashews; low fat diary such as yoghurt, milk, cereals such as oat bran, All Bran, rolled oats, Special K, natural muesli and hi fibre porridge.

Medium GI foods (eat in moderation)

Cereals including Weet-Bix, Vita-Brits, Sultana Bran, Just Right and fruit muesli, some fruits including apricots, bananas and kiwis; beetroot, fruit loaf, oatmeal, brown rice, pasta, boiled potatoes and couscous.

Foods to avoid (where possible)

White bread, puffed wheat, Cornflakes, Coco Pops, rice cakes, rye bread, bagels, English muffins, cakes, pastries, french fries,  donuts, pizza and almost all fast food, instant rice, baked and mashed potatoes, watermelon.

P.S  Approach these foods with caution: Did you know milk chocolate, Snickers Bar, sponge cake, Nutella and some muesli bars are all low GI?   Definitely not recommended eating for those on a weight loss program!