FOOD ON THE GI CHART

FOOD ON THE GI CHART

LOW GI (1):
wheat bran, oat bran, pulses, legumes, skimmed milk, skimmed milk yoghurt and paneer, apple, amla, egg white
MODERATE GI (2):
Soya, Soya products, besan, roasted chana, wheat flour, wheat flakes, whole-wheat pasta, whole-wheat bread, porridge, oats, brown rice murmura, orange, melon, peach, papaya, guava, strawberry, carrot, onion, ladies’ finger, peas, radish, cauliflower, cabbage, cucumber, tomato, onion, vegetable juices, walnuts, almonds, red wine, white wine, sugar substitutes, biscuit (salty), whiskey, coconut water, grilled fish, tandoori chicken, refined oil, dhokla, puffed rice, all seeds
HIGH GI (3):
rice, corn and its products, Maida, sooji, sugar, jaggery, banana, mango, grapes, chikoo, pineapple, fruit juices, potato, beet¬root, sweet potato, arbi, kathal, turnip, cookies, cream biscuits, sweet biscuits, jams, jelly, chocolate, full-cream dairy, soft drinks, diet cola, vodka + tonic/cola, beer, ice creams, fried foods, tomato ketchup, cashew nuts, kishmish, chips, fast foods, egg yolk, butter chicken, oily fish, ghee, honey, cheese, pasta, instant noodles
FREE FOODS:
water, herbal teas, fresh lime, green leafy vegetables, coriander, mint, cabbage, cauliflower, cucumber, lettuce, mushrooms, spinach, tomatoes, lemon, tea, coffee �