Not all foods have a GI ranking but many do. Try to fill your diet with low GI foods like the once listed above. You can and should still have higher GI foods but in moderation. Have a smller serving of high GI foods like rice, pasta or potatoes and fill out your portion size with lower GI foods. Prepare foods in a healthy way- Baking, grilling , roasting, sauted ( use 1 tsp. of olive oil/ ground nut oil then water  to prevent sticking), steam or even go raw !

Foods containing very less or no carbohydrate (such as meat, fish, eggs, chicken, avocado, wine, beer, spirits, and most vegetables) cannot have a GI value.

Remember, No Carbs = No GI 

 

Swap Food with Higher Glyemic Index to Lower Index

Here are some lists of foods that can be swap from High glycemic index to low glycemic index foods

# High Glycemic Index Low Glycemic Index
1 Bread, soft white Bread Whole grains, Oats Bread, Multigrain, rye Bread
2 Breakfast Cereal, Flaked, Puffed Cereal Muesli, Apricots, almond, Nuts.
3 Quick Oats, Instant Oats Rolled Oats, Steel cut Oats
4 Potatoes (Mashed, French fries, Chips) Sweet Potato, Lentils, Chick peas, Kidney beans, Split beans, Corn.
5 Rice, white Rice, Jasmine Black rice, Brown rice, Red Rice, Basmati, Chia Quinoa , Rice Blends
6 Grains Pearl Barley, Quinoa, Buck wheat, Bulgur, cracked wheat
7 Dried rice noodles, Instant Noodles   Vermicelli noodles, Buck wheat Noodles, Fresh rice noodles, Moong Bean Noodles.
8 Rice Pasta, Corn Pasta All Dente Wheat pasta  
9 Sweet Snacks, Cakes, Pastries, Muffins, Chocolate, Lollies, Doughnut Fresh Fruits, Fruits and Raisins, Fruit Bun, Dried Fruits, Nuts Mix, Low Fat yogurt, Natural juice
10 Soft Drinks, Energy Drinks- Sweetened Condensed Milk, Rice Milk, Oats Milk, Fruit Juice milk   Low fat milk, Low fat soya milk, almond Milk, Low Fat yogurt, Skimmed milk Fruit Smoothies.
11 Dessert- Full Fat Ice- Cream, Squash, Cake, pastries, Gelato Low Fat Ice- Cream, Low fat custard, low Fat yogurt.
12 Potato Chips, Rice Cake, Rice crackers Dried Roasted Chickpea, Vegetable strips with hummus, dried fruits, nuts, seeds, baked beans.
13 Crackers- Rice crackers, rice cakes, Water crackers, Crips bread Whole grain crackers, Grains and seeds crackers.