Low GI (Glycaemic Index) Diet
Breakfast
Lunch
Dinner
Eat more
Fresh fruits – particularly apples, pears, plums, cherries, peaches, berries and citrus fruits
Low-fat dairy products, such as skimmed milk and low-fat yoghurts
Low-GI cereals, such as oats, muesli, bran sticks and oat or rice bran
Low GI breads, such as wholegrain, nutty varieties and rye bread. Don’t be fooled into thinking that just because a bread is wholemeal it is low GI. Plain, wholemeal bread has almost the same GI rating (69) as white bread (70) so make sure you go for breads that contain wholegrains, nuts and seeds
Oily fish, such as mackerel, salmon and kippers
Lean red meat, such as extra lean bacon and ham
Nuts and seeds – sprinkled on cereals, fruit salads and yoghurts and baked in breads and muffins
Unsweetened, fresh fruit juices
Vegetable juices
Fruit-based smoothiesEat less
Sugar in tea and on cereals
Refined, processed breakfast cereals
White and wholemeal breads, croissants and bagels
High-fat, high-sugar pastries
High-sugar jams, marmalades and spreads
Fatty meats, such as bacon and sausages
Full-fat dairy products, such as milk, yoghurts and cheeses
Sweetened, processed fruit juices.
Eat more
Open sandwiches on rye or wholegrain bread
Wholemeal pita breads
Baked sweet potatoes
Cracked wheat, pasta and noodles
Baked beans
Vegetable soups with pulses or barley
Salads made with beans, nuts and pulses
Fresh fruit
Naturally low-fat cheeses, such as ricotta, Edam or cottage cheese or low-fat varieties of feta and Cheddar cheese
Lean meat, fish and chicken
Raw vegetables such as grated carrot in a salad or sticks of celery and florets of broccoli and cauliflower used as crudités
Salad dressings made from lemon juice and vinegarsEat less
Traditional sandwiches
Baked potatoes
Crisps
Sugary snacks
White and wholemeal breads, croissants and bagels
High-fat, high-sugar pastries
Mayonnaise and high-fat dressings
High-fat cheeses, such as Brie, Stilton and cream cheese
Full-fat yoghurts and desserts
Eat more
Home-prepared meals
Vegetables in soups, stews, casseroles, stir fries, salads, curries and rice dishes
Salads either as a starter, side dish or
a main meal
Beans and pulses as side dishes or the basis of a meal
Lean meat, chicken and fish
Noodles, pasta, and low-GI rice, such
as basmati
Sweet potatoes and yamsEat less
Potato-based meals, such as chips,
mashed or baked potatoes
Refined breads and
pizza bases
Ready-prepared meals
Take-out meals
Easy-cook and white rice
(other than basmati)
Quantity by keeping meals
small. Even low-GI foods
eaten in large quantities
can cause blood sugar
levels to rise suddenly.