Cereals, Breads and Pasta

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  All-bran cereals, with a GI of 30, and muesli, GI of 40, are good choices when looking for a low GI breakfast. Oat bran and rolled oats are also suitable options; both have GI rankings around 50. Low GI bread choices include soya and linseed bread, wholegrain pumpernickel, whole wheat bread and sourdough rye. Whole wheat pasta, brown rice and white long grain rice rate as low GI carbohydrates.
  
  

Vegetables

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  Vegetable carbohydrates generally have very low glycemic index rankings. Broccoli, cauliflower, raw carrots, eggplant, cabbage, mushrooms, tomatoes, chilies, lettuce, green beans, red peppers and onions all have GI values less than 20. Frozen sweet peas, frozen sweet corn, sweet potatoes and boiled carrots have higher indexes between 35 and 50, but still rate as low GI foods. Avoid potatoes.
  
  

Fruits

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  Fruits often contain more glucose, meaning they are higher on the glycemic index than vegetables. The lowest GI fruits include prunes, plums, cherries, grapefruit and peaches. Strawberries, apples, pears, dried apricots, pears, grapes, coconut, kiwi and oranges are slightly higher, but still rank lower than 50.
  
  

Legumes (Beans)

• Most beans and legumes rank below 55 on the glycemic index. These include kidney beans, pinto beans, blackeyed beans, butter beans, navy beans, yellow split peas, chickpeas and lentils.
  
  

Snacks

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  Hummus is the lowest GI snack food, with a ranking of 6. Nuts are also a generally safe low GI option, including peanuts, walnuts and cashews. Milk chocolate, nutella, corn chips, oatmeal crackers, Snickers bars and sponge cake are also suitable choices.
  
  

Dairy

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  Almost all dairy foods have a low GI, even whole milk, custard and sweetened yogurt. Avoid ice cream and dairy products which contain high fructose corn syrup or high quantities of sugar or artificial sweeteners.