4.9
(8)

There is a lot of information on low GI foods and sometimes it can be difficult to know exactly which foods you should be eating. Below is a summary list of various low GI foods you should try to incorporate into your diet.

GI foods

  • Asian Sauces – Including Hoi sin, oyster, soy and fish sauces.
  • Capers, olives & anchovies – Can be stored for a long time and great for adding flavour to dishes.
  • Bread – find a low GI variety that you enjoy, multi grain breads as a general rule have low GI values.
  • Breakfast cereals – All Bran, Special K, Rolled Oats or natural muesli are all great sources of low GI foods. Try to avoid some of the cereals that are high in sugar.
  • Canned fish – fish is very high in protein and low in carbohydrates.
  • Canned vegetables – In addition to having very low GI values, vegetables are a great source or vitamins and minerals.
  • Couscous – Can be made and served in minutes.
  • Eggs – A good nutritious food and although has some fat is mostly mono-unsaturated which is considered ‘good fat’.
  • Fruit – A great low gi snack, high in essential vitamins and minerals.
  • Legumes – lentils, split peas and beans are all very low in GI values and extremely healthy.
  • Mustard – Seeded or grainy mustard is great on sandwiches.
  • Milk – Try to stick to low fat or skim milk. The calcium found in milk is an important part of our diets.
  • Pasta – Is a great source of carbohydrates and generally has low GI values.
  • Rice – Basmati, Doongara & wild rice are good varieties to stick to.
  • Vegetables – Have as much vegetables as you can. Low in fat and extremely nutritious.
  • Yoghurt – A great source of calcium. Try to stick to the low fat varieties.

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