Resources for low GI food lists

You can find great and reliable Low GI food information on this blog, from the University of Sydney (http://www.glycemicindex.com/blog/2008/nov2008/givalues757.gif), who have been doing a lot of the research on the topic. A more extensive list is available on this site, where GL information is available (http://www.mendosa.com/gilists.htm) It is important to be aware that depending on the page and resource on the internet, the glycemic index for the same food may be different. If you get glycemic load values instead of glycemic index values it is even better!


Look for:
-fresh fruits (or frozen berries)
-fresh vegetables (avoid potatoes if trying to lose weight, integrate in small quantities later with skin)
-whole grains cooked (brown or basmati rice, buckwheat, quinoa, oats, barley)
-lentils, beans, pulse
-tofu and soybean
-egg whites
-lean dairy products in small quantities
-fish and seafood
-chicken without the skin
-nuts (without salt or oil) in small quantities
-hummus

Avoid:
-white refined flour
-too much wheat
-white rice
-white pasta and bread
-anything that contains sugar
-fruit juices
-pops and candies
-fried foods
-red meat or pork
-chips and pretzels
-breakfast cereals (loaded with sugars, Rice Krispies, Corn Flakes, etc...)
-low fat products (filled with sugar)
-dried fruits such as raisins and dates
-jams and jellies
-prepared foods
-ketchup


The suggested menus will reflect those choices.