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Glycaemic Index: Low GI Diet & Weight Loss

Glycaemic index and how it affects weight loss.

GI Examples

Low GI (less than 55)
  • Pasta
  • Soy products
  • Beans
  • Chocolate
  • Milk (whole or skim)
  • Yogurt
  • Apple
  • Banana
  • Cherries
  • Grapes
  • Grapefruit
  • Kiwi
  • Orange
  • Pear
  • Peach
  • Dried apricots
  • Plum
  • Sweet potatoes
  • Grainy bread
  • Porridge
  • Lentils


  • Medium GI (55 to 70)
  • Orange juice
  • Biscuits
  • Muesli
  • Sweet corn
  • Cantaloupe
  • Pineapple
  • Payaya
  • Raisins
  • Mango
  • Pita bread
  • Wholemeal bread
  • Popcorn


  • High GI (more than 70)
  • Processed breakfast cereals
  • Corn chips
  • Saltine crackers
  • Carrots
  • Potatoes
  • Watermelon
  • White bread
  • Rice cakes
  • Pretzels
  • Bagel
  • Waffles


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