Include some of these foods in each meal or snack, but go for low-fat choices where possible, such as skimmed milk. If you want to lose weight, you'll also need to watch your portion sizes. That means sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal, and having only a couple of squares of chocolate or a small handful of peanuts!
Low GI Foods
| Roasted and salted peanuts | 14 |
| Low-fat yoghurt with sweetener | 14 |
| Cherries | 22 |
| Grapefruit | 25 |
| Pearl barley | 25 |
| Red lentils | 26 |
| Whole milk | 27 |
| Dried apricots | 31 |
| Butter beans | 31 |
| Fettucine pasta | 32 |
| Skimmed milk | 32 |
| Low-fat fruit yoghurt | 33 |
| Wholemeal spaghetti | 37 |
| Apples | 38 |
| Pears | 38 |
| Tomato soup, canned | 38 |
| Apple juice, unsweetened | 40 |
| Noodles | 40 |
| White spaghetti | 41 |
| All Bran | 42 |
| Chick peas, canned | 42 |
| Peaches | 42 |
| Porridge made with water | 42 |
| Lentil soup | 44 |
| Oranges | 44 |
| Macaroni | 45 |
| Green grapes | 46 |
| Orange juice | 46 |
| Peas | 48 |
| Baked beans in tomato sauce | 48 |
| Carrots, boiled | 49 |
| Milk chocolate | 49 |
| Kiwi fruit | 52 |
| Stoneground wholemeal bread | 53 |
| Crisps | 54 |
| Special K | 54 |
| Banana | 55 |
| Raw oatbran | 55 |
| Sweetcorn | 55 |
