No Fat

Low GI Foods

Low GI foods (GI=1-39)

Food

Portion size

Glycaemic index (GI)

Carbohydrate (g) per portion

kcals per portion

Breakfast cereals

Pulses

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

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

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

Peanuts

1 small handful (50g)

14

4

301

Sugars

Fructose

1 tsp (5g)

23

5

19

High GI Foods

Medium GI Foods

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