The Food Pyramid
The glycemic index pyramid is a pyramid-shaped guide to eating foods, as determined by their glycemic index. (The shape is used to illustrate how to eat more of lower GI foods than of GI foods.)
The Glycemic Index Food Pyramid -
- Vegetables (at least 5 portions a day)
- Gross bread, grain, pasta, and other low glycemic, amyloid food (3–6 portions daily)
- Fruit (2–3 times a day)
- Nuts, seeds and shell fruits (eat 1–3 times a day), and oils pressed from these (1–2 times a day)
- Pure proteins like meat, fish, poultry, eggs (up to 2 portions daily — red meat not more than 1–2 times a day)
- Dairy products (1–2 portions daily, preferably low-fat products)
- White bread, rice, potatoes, sweets (cookies and cakes) — eat very rarely
List of foods with a Low Glycemic Index
Fruits
Note: As far as fruits go, if it tastes too sweet it's generally safe to assume that it has an elevated GI.
- apples (40)
- banana (51) Ok Green
- blueberries (40) Fresh
- cherries (22)
- grapefruit (25)
- green grapes (43)
- orange (51)
- pears (33)
- plums (24)
- prunes (29)
- raspberries
- tomatoes
Vegetables
- asparagus
- beans (all)
- broccoli
- cabbage
- celery
- garden beans
- garlic
- kidney beans
- lettuce
- mushrooms
- onions
- peppers
- spinach
- squash
- bitter melon
Drinks
- unsweetened tea (or artificially sweetened)
- artificially sweetened coldrinks i.e. Coke Lite, Sprite Zero, Tab
- water (clean tap, bottled mineral water - plain or flavoured). Look for 'Lite' varieties such as Aquelle Lite, Seltzer Lite
Low GI carbs
- Bread: Whole Wheat, Multi-grain, Pumpernickel, Rye, Sourdough, Oatmeal
- cooked couscous
- whole grain crackers i.e. Provita, Crackermate Lite
- cooked oatmeal
- Pasta cooked al dente
- Green, split or black eyed peas
- Whole grain pita, 6"
- small whole grain roll
Other food
- barley wheat
- dairy products
- egg noodles
- eggs
- meat
- nuts
- steelcut slow-cooked oatmeal
- seeds
Further Food Pyramid Reading:
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