What are the low GI foods?
Plan these low and intermediate GI foods into your diet to help control your blood glucose levels. Do not forget that portion control is important too!
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Slow release low GI foods –Â |
Intermediate GI foods - |
Some of the high GI foods to avoid |
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Starches |
Starches |
Starches |
| All beans, lentils and chickpeas – canned / dried Pea dhal Baked beans in tomato sauce Soya beans / soya mince Mealies / sweet corn Pearled Barley Pearled Whole Wheat / Weetrice / Stampkoring Rice – brown, white, wild Sweet potato Pasta |
Sweet corn, creamed Basmati rice Baby /new potatoes with skin Mealiemeal porridge- reheated Samp & beans Couscous, bulgur / durum wheat |
2-minute noodles served on their own |
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Cereals with milk |
Cereals with milk |
Cereals |
| Hi-Fibre Bran Whole-wheat Pronutro – original & apple bake only Fibre Plus cereal Bran Flakes Oat-bran, raw Oat-so-easy, natural Muesli – Thistlewood, Nature’s Source mixed berry / orange & spices / apple & cinnamon, Bokomo Morning Harvest, Vital, Fineform |
Oats, mealiemeal and maltabella porridge cooked in milk Shredded wheat Weetbix or Nutrific with lots of milk Pronutro Flakes |
Sweetened cereals |
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Breads |
Breads |
Breads |
| Low GI seed loaf Low GI bread Pumpernickel Astoria Volkorn Rye Bread Pro-Vita, original & multigrain Rye and soy flour  |
Pita breads Rye bread (100% rye wheat free) Home-made rusks  |
White / brown / wholewheat bread & rolls
Snackbread, rice cakes & corn thins, matzo crackers, cream crackers |
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Dairy |
Dairy |
Dairy |
| Low fat / fat free milk – plain / flavoured Low fat / fat free yoghurt – plain and sweetened Low fat / fat free custard Low fat ice cream |
Ice cream: Megalite | Â |
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Snacks / Sugars |
Snacks / Sugars |
Snacks / Sugars |
| Fine Form and Sugar free jams Home made popcorn, low-fat Sugar-free sweets Lactitol, maltitol, sorbitol, xylitol, polydextrose |
Regular cordials Raw honey Digestive biscuits, plain Home made bran muffins / pancakes (containing oat bran) Ouma Nutri rusks |
Glucose, maltose, maltodextrin, dextrose Honey Finger biscuits Energy bars Cakes Packet soups & instant soups on their own Most sports / energy drinks |