Low GI

Medium GI

High GI

Cereals

Rice, Bran, AllBran, Fruit ‘n oats, Toasted muesli, Frosties, rolled oats, porridge, Guardian, oat bran.       

Special K, untoasted muesli, Bran Buds, Just Right, Mini Wheats, Vitabrits, Nutrigrain, Sustain, Weetabix, Honey Smacks.

Cornflakes, Sultana Bran, Branflakes, Cocopops, Puffed Wheat, Rice Bubbles, Rice Chex, Wheat bites, Breakfast bars.

 Breads

Oat bran bread, multigrain bread, soy-linseed bread,  kibbled barley, fruit loaf, pumpernickel, Ploughman’s loaf.

Pita bread, croissant, crumpet, white bread, hamburger bun, light rye bread, sourdough, rye, wholemeal bread.

Bagels, Wonderwhite, Dark Rye bread, French baguette, melba toast, Gluten-free bread.

 Crackers/Crispbreads/Biscuits/Cakes

Jatz*, oatmeal, Rich tea biscuits, banana cake, pound cake, apple muffin.

Ryvita, Saos, Breton wheat, Stoned wheat thins, digestives  milk arrowroot, shredded wheatmeals, shortbread, flans, angel food cake, muesli bars with fruit, bran muffins, Blueberry muffin.

Kavli, water crackers, Rice cakes, crackerbread, Morning Coffee, vanilla wafer, Donuts (cinnamon).

Grains/Pasta

Noodles, cracked wheat, egg fettucine, vermicelli, meat ravioli, spaghetti, long grain white rice, pearl barley, buckwheat, bulgur, macaroni, tortellini.

Buckwheat, brown rice, Doongara, Basmati, taco shells, gnocchi, couscous, maize cornmeal, macaroni cheese (packet).

Sunbrown quick rice, Calrose shortgrain rice, Instant cooked,  tapioca, Corn chips, millet Rice pasta.

 Legumes

Soya beans, kidney beans, lentils, butter beans, chick peas, haricot beans, lentils, baked beans, bengal gram.

Green gram dahl, green pea soup.

Broad beans, lima beans, pinto beans.

Vegetables

Green peas, sweet corn, sweet potato, carrots.

New canned potatoes, new potatoes, beetroot.

French fries*, baked potatoes, pumpkin, parsnip, Pontiacs, Desiree, instant potato.

Fruit

Cherries, plums, grapefruit, peaches, apples, pears, dried  apricots, grapes, kiwi fruit, oranges.

Mango, paw paw, sultanas,  bananas (just ripe), raisins, rockmelon, pineapple, fresh apricots.

watermelon, very ripe “medium fruits”.

Dairy Foods

Whole milk, skim milk, chocolate milk, low fat flavoured yoghurt, low fat ice-cream, custard, Vitari fruit, ice-cream.

Icecream (full fat).

Tofu frozen dessert.

Sugars

Fructose (fruit sugar).

Lactose (milk sugar), Sucrose, honey.

Glucose, Glucodin, jellybeans, lifesavers, maltose.

 Beverages

Apple juice, grapefruit juice, orange juice, Sustagen.

Cordial, Fanta.

Lucozade, Gatorade, Sports Plus.