Low GI foods (GI=1-39)
Food |
Portion size |
Glycaemic index (GI) | Carbohydrate (g) per portion |
kcals per portion |
Breakfast cereals |
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Pulses |
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Butter beans |
4 tbsp (120g) |
31 |
22 |
124 |
Chick peas |
4 tbsp (140g) |
33 |
24 |
168 |
Red kidney beans |
4 tbsp (120g) |
27 |
20 |
124 |
Green/brown lentils |
4 tbsp (160g) |
30 |
28 |
164 |
Red lentils |
4 tbsp (160g) |
26 |
28 |
160 |
Soya beans |
4 tbsp (120g) |
18 |
6 |
169 |
Fruit |
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Apples |
1 (100g) |
38 |
12 |
47 |
Dried apricots |
5 (40g) |
31 |
15 |
63 |
Cherries |
1 small handful (100g) |
22 |
10 |
39 |
Grapefruit |
half (80g) |
25 |
5 |
24 |
Peaches tinned |
half tin (120g) |
30 |
12 |
47 |
Pear |
1 (160g) |
38 |
16 |
64 |
Plum |
1 (55g) |
39 |
5 |
20 |
Dairy products |
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Full cream milk |
half pint (300ml) |
27 |
14 |
198 |
Skimmed milk |
half pint (300ml) |
32 |
15 |
99 |
Yoghurt (low fat fruit) |
1 carton (150g) |
33 |
27 |
135 |
Snacks and sweets |
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Peanuts |
1 small handful (50g) |
14 |
4 |
301 |
Sugars |
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Fructose |
1 tsp (5g) |
23 |
5 |
19 |
