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​The glycaemic index (or GI for short) ranks carbohydrate containing foods on a scale from one to 100 based on how quickly and how much they raise blood glucose after eating.

Foods that cause the most rapid rise in blood glucose are given higher GI values, while those that cause more gradual rise in blood glucose are given lower GI values.

The table below groups common carbohydrate foods according to their GI value. Choose those with a lower GI for your meals.

Foods

GI

Choose more of these

Starchy staples. Wholemeal pasta (boiled), rolled oats, oat bran, muesli, pearled barley

Whole fruit. Apple, peach, pear, orange, kiwi, grapefruit, prune, berry, mango

Vegetables. Green leafy vegetable, broccoli, tomato, onion, mushroom, carrot, pea, corn, mushroom, chilli

Beans and nuts. Legume, chickpea, lentil, kidney bean, red bean, green bean, soy bean, baked bean, cashew nut, almond, peanut

Dairy products. Milk (low fat), yoghurt (low fat), cheese

Snacks. Corn chip (plain), popcorn (plain), peanut, snickers bar, dried date

Beverage. Water

LOW

0 to 55

Starchy staples. Brown rice, basmati rice, wholemeal bread, rye bread, pita bread, quick oats, couscous, pasta

Whole fruit. Banana, grape, papaya, lychee

Vegetables. Yam

Dairy products. Ice-cream

Snacks. Raisin

Beverages. Fruit juice, table sugar

MEDIUM

56 to 69

Choose less of these

Starchy staples. White rice, white bread, noodles, bagel, corn flakes, puffed rice, instant oats

Whole fruit. Melon, pineapple

Vegetables. Potato (baked, boiled or mashed), pumpkin, sweet potato

Snacks. Pretzel, rice cake, cracker, dates

Beverages. Honey, soft drink

HIGH

70 to 100

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