Some examples of the GI rating of various carbohydrates include:
low GI (less than 55) – soy products, beans, fruit, milk, pasta, grainy bread, porridge and lentils.
medium GI (55 to 70) – orange juice, honey, basmati rice and wholemeal bread.
high GI (greater than 70) – potatoes, white bread and short-grain rice.
What foods contain low GI carbs?
Low Glycemic Carbohydrates
Fructose (Basic sugar found in fruits)
Pasta (Boiled 5 min.)
Dairy ( Ice cream, skim milk, whole milk, yogurt)
Fruits (ONLY-plums, peaches, apples, oranges, pears, grapes, grapefruit)(contains fructose)
Rice (polished), or brown.
What are some low glycemic carbs?
Examples of carbohydrate-containing foods with a low GI include dried beans and legumes (like kidney beans and lentils), all non-starchy vegetables, some starchy vegetables like sweet potatoes, most fruit, and many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal).
What is the best cereal for a diabetic to eat?
Quick oats have a medium GI, with a value of 56-69. Corn flakes, puffed rice, bran flakes, and instant oatmeal are considered high GI foods, with a value of 70 or more. Instead of using instant hot cereal packets, consider making a batch of whole or steel-cut oats for the week and keeping it in the refrigerator.
What are the low glycemic foods?
For a diet with a lower glycemic load, eat:
More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index.
Fewer foods with a high glycemic index, like potatoes, white rice, and white bread.
Less of sugary foods, including candy, cookies, cakes, and sweet drinks.