Glycemic Index guide

• ChickpeasGI 28Low GI

  Make hummus or roast with spices for a low-GI snack.

• Black beansGI 30Low GI

  A perfect base for chili, bowls and salads.

• LentilsGI 32Low GI

  Fibre and plant protein powerhouse — flatten the glucose curve.

• Semi-skimmed milkGI 34Low GI

  Protein and fat keep the GI low — good with oats or coffee.

• Plain yoghurtGI 35Low GI

  Choose full-fat unsweetened — sweetened versions push GI up fast.

• AppleGI 36Low GI

  Eat with the skin and a handful of nuts for the perfect snack.

• Cooked carrotsGI 39Low GI

  Great source of fibre and beta-carotene — stays low on GI.

• StrawberriesGI 40Low GI

  One of the safest fruit choices for stable glucose.

• Dark chocolate (70%+)GI 40Low GI

  A small square with almonds is a satisfying low-GI treat.

• OrangeGI 43Low GI

  Eat the whole fruit rather than juice — fibre keeps the GI low.

• Pasta (al dente)GI 45Low GI

  Firm cooking + olive oil + protein-rich sauce = friendly for glucose.

• BulgurGI 48Low GI

  Great in tabbouleh with parsley, tomato, lemon and olive oil.

• QuinoaGI 53Low GI

  Complete protein and low GI — excellent rice replacement.

• Rolled oatsGI 55Low GI

  Add chia, nuts and berries for a truly steady breakfast.

• Natural muesliGI 57Medium GI

  Read labels — added sugar quickly pushes muesli into the high range.

• Basmati riceGI 58Medium GI

  Cook al dente and cool briefly — resistant starch lowers the GI further.

• HoneyGI 61Medium GI

  Use sparingly — always with a fat/protein like nut butter.

• Ripe bananaGI 62Medium GI

  Prefer slightly under-ripe bananas — the GI is markedly lower.

• Sweet potatoGI 63Medium GI

  Roast with olive oil and rosemary; skin adds valuable fibre.

• Cola drinkGI 63Medium GI

  Liquid sugar spikes glucose fast — replace with sparkling water and lemon.

• PineappleGI 66Medium GI

  Combine with cottage cheese or Greek yoghurt to slow the spike.

• Brown riceGI 68Medium GI

  A better base than white rice — combine with beans for even more fibre.

• Wholewheat breadGI 71High GI

  Choose stoneground or sourdough versions — they typically score lower.

• White riceGI 73High GI

  Serve small portions with vegetables and protein like chicken or fish.

• White breadGI 75High GI

  Top with avocado, egg or peanut butter to slow the sugar release.

• French friesGI 75High GI

  Save for special occasions — combine with salad and lean protein.

• WatermelonGI 76High GI

  High GI but low carb load — a small portion stays glucose-friendly.

• Boiled potatoGI 78High GI

  Cool leftovers overnight to build resistant starch that lowers the GI.

• CornflakesGI 81High GI

  Swap for oats or muesli with nuts and full-fat yoghurt.

• Rice cakesGI 82High GI

  Very high GI on their own — always pair with protein or healthy fat.

Combine high-GI foods smartly to flatten your glucose curve.