This is the Part 2 of my previous post titled "A must know: the Glycemic Index of food". Most GI values below were taken from the GI Listing website, please refer to that website for more information.
Foods to avoid are those with High GI which follows. For diabetics and people who had cancer, High GI foods is definitely a NO-NO. This is my personal opinion for you people, so you can make that a habbit!
High GI Foods ( GI 70 0r more )
Breads
White bread, bagel, blackbread, Wonderwhite®, gluten-free bread
Breakfast Cereals
Sultana Bran®, Bran Flakes®, Coco Pops®, Puffed Wheat®, Rice Bubbles®, Cornflakes®
Grains
All white rice, brown rice, calrose rice, jasmine rice, rice pasta
Legumes
Broad beans
Starchy Vegetables
Other potatoes, parsnip, cooked turnips, french fries, mashed potatoes
Fruit
Watermelon
Other
Ice cream, Digestive cookies, Table sugar (sucrose), Soda crackers, Jellybeans, corn chips, pretzels
Choose from the following Low GI Foods:
Low GI Foods ( GI 55 or less )
Breads
Burgen Soy-Lin®, PerforMAX®, fruit loaf, Vogel's honey and oat®, multigrain bread, stone ground wheat bread, sour dough bread
Breakfast Cereals
All Bran fruit'n oats®, All Bran®, Guardian®, porridge, Special K®, Rice Bran, Oatmeal
Grains
Barley, Pasta (all types), Noodles, Bulgur, Semolina
Legumes and nuts
All Beans (eg kidney, soy, baked bean, etc…), peas, lentils, peanut, walnut, cashew nut
Vegetables
Broccoli, mushrooms, cauliflower, cabbage, onion, green pepper, carrots
Starchy Vegetables
Sweet potato, taro
Fruit
Cherries, grapefruit, peach, dried apricots, apple, pear, plums, oranges, grapes,
kiwi fruit, banana (not the Philippines' lakatan)
Other
Skim milk, Plain Yogurt, Soy beverage, Pumpernickel bread, Al dente (firm) pasta,
Chick peas
You may include the following Medium GI Foods but when you do, always include a Low GI Food, best practice will be 2 Low GI foods to 1 Medium GI food. In that manner, you are not deprived of most foods you are accustomed to eat.
Medium GI Foods ( GI 56 - 69 )
Breads
Hamburger bun, rye bread, croissant, light rye, crumpet, wholemeal
Breakfast Cereals
Oatbran, untoasted muesli, Just Right®, Nutri Grain®, Sustain®, Weet-Bix®
Grains
Basmati rice, wild rice, Sunrice Doongara® rice, Mahatma Premium® Classic,
couscous, cornmeal, tapioca
Starchy Vegetables
New potato, corn
Fruit
Sultanas, raw and canned apricots, mango, papaya, paw paw, raisins, rockmelon, pineapple, lakatan
Foods to avoid are those with High GI which follows. For diabetics and people who had cancer, High GI foods is definitely a NO-NO. This is my personal opinion for you people, so you can make that a habbit!
High GI Foods ( GI 70 0r more )
Breads
White bread, bagel, blackbread, Wonderwhite®, gluten-free bread
Breakfast Cereals
Sultana Bran®, Bran Flakes®, Coco Pops®, Puffed Wheat®, Rice Bubbles®, Cornflakes®
Grains
All white rice, brown rice, calrose rice, jasmine rice, rice pasta
Legumes
Broad beans
Starchy Vegetables
Other potatoes, parsnip, cooked turnips, french fries, mashed potatoes
Fruit
Watermelon
Other
Ice cream, Digestive cookies, Table sugar (sucrose), Soda crackers, Jellybeans, corn chips, pretzels
Choose from the following Low GI Foods:
Low GI Foods ( GI 55 or less )
Breads
Burgen Soy-Lin®, PerforMAX®, fruit loaf, Vogel's honey and oat®, multigrain bread, stone ground wheat bread, sour dough bread
Breakfast Cereals
All Bran fruit'n oats®, All Bran®, Guardian®, porridge, Special K®, Rice Bran, Oatmeal
Grains
Barley, Pasta (all types), Noodles, Bulgur, Semolina
Legumes and nuts
All Beans (eg kidney, soy, baked bean, etc…), peas, lentils, peanut, walnut, cashew nut
Vegetables
Broccoli, mushrooms, cauliflower, cabbage, onion, green pepper, carrots
Starchy Vegetables
Sweet potato, taro
Fruit
Cherries, grapefruit, peach, dried apricots, apple, pear, plums, oranges, grapes,
kiwi fruit, banana (not the Philippines' lakatan)
Other
Skim milk, Plain Yogurt, Soy beverage, Pumpernickel bread, Al dente (firm) pasta,
Chick peas
You may include the following Medium GI Foods but when you do, always include a Low GI Food, best practice will be 2 Low GI foods to 1 Medium GI food. In that manner, you are not deprived of most foods you are accustomed to eat.
Medium GI Foods ( GI 56 - 69 )
Breads
Hamburger bun, rye bread, croissant, light rye, crumpet, wholemeal
Breakfast Cereals
Oatbran, untoasted muesli, Just Right®, Nutri Grain®, Sustain®, Weet-Bix®
Grains
Basmati rice, wild rice, Sunrice Doongara® rice, Mahatma Premium® Classic,
couscous, cornmeal, tapioca
Starchy Vegetables
New potato, corn
Fruit
Sultanas, raw and canned apricots, mango, papaya, paw paw, raisins, rockmelon, pineapple, lakatan
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