Glycemic Index guide

• SpinachGI 0 · 3.6g carbsLow GI

  Almost zero carbs — add to eggs, salads or smoothies.

• Cottage cheeseGI 0 · 3.4g carbsLow GI

  Almost carb-free protein — pair with fruit or veg.

• Cheddar cheeseGI 0 · 1.3g carbsLow GI

  Zero-GI and filling — use to add flavour without carbs.

• MozzarellaGI 0 · 3g carbsLow GI

  Fresh mozzarella with tomato and basil is a low-GI classic.

• SkyrGI 0 · 4g carbsLow GI

  Icelandic-style yoghurt packed with protein and low in carbs.

• Almond milk (unsweetened)GI 0 · 0.5g carbsLow GI

  Very low carb — check labels for added sugars.

• AlmondsGI 0 · 22g carbsLow GI

  A small handful curbs hunger and barely moves glucose.

• Chia seedsGI 0 · 42g carbsLow GI

  Soak into pudding — almost pure fibre.

• Flax seedsGI 0 · 29g carbsLow GI

  Ground flax blends into oats, yoghurt or smoothies.

• Pumpkin seedsGI 0 · 15g carbsLow GI

  Crunchy magnesium boost — sprinkle over salads.

• Sunflower seedsGI 0 · 20g carbsLow GI

  Affordable and versatile — add to bread or yoghurt.

• HazelnutsGI 0 · 17g carbsLow GI

  Great with dark chocolate — a low-GI dessert pairing.

• OlivesGI 0 · 6g carbsLow GI

  Healthy fats with almost no carbs — great with cheese.

• Beef jerkyGI 0 · 10g carbsLow GI

  Protein-rich travel snack — watch for added sugar in marinades.

• Red wineGI 0 · 2.5g carbsLow GI

  Very low carb — enjoy in moderation with a meal.

• Black coffeeGI 0 · 0g carbsLow GI

  Zero carb — skip the sugar and syrups.

• Green teaGI 0 · 0g carbsLow GI

  Calming and carb-free — hot or iced.

• CauliflowerGI 5 · 5g carbsLow GI

  Great rice substitute — keeps the plate glucose-friendly.

• HummusGI 6 · 14g carbsLow GI

  Chickpeas + tahini + olive oil = a very low-GI dip.

• BroccoliGI 10 · 7g carbsLow GI

  Steam or roast — fibre keeps the glucose response very low.

• MushroomsGI 10 · 3.3g carbsLow GI

  Umami-rich and low-carb — bulk up any dish.

• Greek yoghurtGI 11 · 4g carbsLow GI

  High protein, thick and satisfying — top with berries.

• Peanut butter (natural)GI 14 · 22g carbsLow GI

  Spread on rye bread or add to smoothies — no added sugar needed.

• ZucchiniGI 15 · 3.1g carbsLow GI

  Spiralise into noodles for a low-carb pasta swap.

• Bell pepperGI 15 · 6g carbsLow GI

  Colourful crunch — pair with hummus for a safe snack.

• CucumberGI 15 · 3.6g carbsLow GI

  Hydrating and nearly carb-free — perfect with any meal.

• LettuceGI 15 · 2.9g carbsLow GI

  Build every salad on a generous bed of leaves.

• Green beansGI 15 · 7g carbsLow GI

  Steam and toss with olive oil and lemon.

• Brussels sproutsGI 15 · 9g carbsLow GI

  Roast until crispy — fibre tempers the glucose rise.

• AsparagusGI 15 · 4g carbsLow GI

  Grill with lemon — elegant and glucose-friendly.

• AvocadoGI 15 · 9g carbsLow GI

  Mostly healthy fat — adds creaminess without spiking glucose.

• WalnutsGI 15 · 14g carbsLow GI

  Rich in omega-3 fats — great in salads or yoghurt.

• PistachiosGI 15 · 28g carbsLow GI

  Shelling them slows you down — built-in portion control.

• Mixed nutsGI 15 · 20g carbsLow GI

  The ultimate low-GI snack — but keep to a small handful.

• EdamameGI 18 · 10g carbsLow GI

  Young soybeans — snack on them with a pinch of salt.

• Dark chocolate (85%+)GI 23 · 35g carbsLow GI

  The higher the cocoa, the lower the sugar and GI.

• Kidney beansGI 24 · 22g carbsLow GI

  Excellent in bean chilli or mixed bean salads.

• CherriesGI 25 · 16g carbsLow GI

  Naturally sweet yet low-GI — a perfect after-dinner treat.

• CashewsGI 25 · 30g carbsLow GI

  Higher in carbs than most nuts — watch portions.

• Split peasGI 25 · 21g carbsLow GI

  Make a hearty soup — fibre keeps glucose steady.

• ChickpeasGI 28 · 27g carbsLow GI

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

• Black beansGI 30 · 24g carbsLow GI

  A perfect base for chili, bowls and salads.

• White beansGI 31 · 21g carbsLow GI

  Creamy and mild — blend into dips or soups.

• Butter beansGI 31 · 22g carbsLow GI

  Buttery texture — great in stews and salads.

• LentilsGI 32 · 20g carbsLow GI

  Fibre and plant protein powerhouse — flatten the glucose curve.

• Semi-skimmed milkGI 34 · 5g carbsLow GI

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

• Plain yoghurtGI 35 · 5g carbsLow GI

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

• AppleGI 36 · 14g carbsLow GI

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

• KefirGI 36 · 4.5g carbsLow GI

  Fermented and probiotic — choose unsweetened.

• TomatoGI 38 · 3.9g carbsLow GI

  Eat fresh or as passata — low carb and full of flavour.

• PearGI 38 · 15g carbsLow GI

  Eat the skin on for extra fibre and a steadier curve.

• StrawberriesGI 40 · 8g carbsLow GI

  One of the safest fruit choices for stable glucose.

• Dark chocolate (70%+)GI 40 · 45g carbsLow GI

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

• Apple juiceGI 41 · 11g carbsLow GI

  Lower GI than cola but still fast sugar — drink rarely.

• PeachGI 42 · 10g carbsLow GI

  A gentle fruit choice — great with Greek yoghurt.

• Whole grain pastaGI 42 · 24g carbsLow GI

  More fibre than regular pasta — a steadier base for sauces.

• OrangeGI 43 · 12g carbsLow GI

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

• Pasta (al dente)GI 45 · 25g carbsLow GI

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

• Berry smoothieGI 45 · 12g carbsLow GI

  Blend berries with Greek yoghurt and chia for a low-GI drink.

• Coconut waterGI 45 · 4g carbsLow GI

  Lower sugar than sports drinks — still watch the portion.

• BulgurGI 48 · 18g carbsLow GI

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

• Rye breadGI 48 · 48g carbsLow GI

  Dense and fibre-rich — a classic low-GI bread choice.

• Orange juiceGI 50 · 10g carbsLow GI

  Juice loses the fibre of the whole fruit — prefer the fruit itself.

• MangoGI 51 · 15g carbsLow GI

  Ripe mango is sweeter — keep portions small and add nuts.

• PeasGI 51 · 14g carbsLow GI

  Higher-GI legume — keep portions moderate.

• BlueberriesGI 53 · 14g carbsLow GI

  A small handful with yoghurt is a smart sweet fix.

• QuinoaGI 53 · 21g carbsLow GI

  Complete protein and low GI — excellent rice replacement.

• Sourdough breadGI 54 · 49g carbsLow GI

  Fermentation slows starch digestion — gentler on glucose.

• Rolled oatsGI 55 · 66g carbsLow GI

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

• Natural muesliGI 57 · 64g carbsMedium GI

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

• KiwiGI 58 · 15g carbsMedium GI

  The fibre-rich skin is edible and lowers the response even more.

• Basmati riceGI 58 · 24g carbsMedium GI

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

• GrapesGI 59 · 18g carbsMedium GI

  Easy to overeat — measure a small portion and pair with cheese.

• HoneyGI 61 · 82g carbsMedium GI

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

• Ripe bananaGI 62 · 23g carbsMedium GI

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

• Cola drinkGI 63 · 10.6g carbsMedium GI

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

• CouscousGI 65 · 23g carbsMedium GI

  Choose whole-wheat couscous and keep portions modest.

• Popcorn (plain)GI 65 · 78g carbsMedium GI

  Air-popped and unsweetened — a whole-grain snack.

• Muesli barGI 65 · 68g carbsMedium GI

  Often contains honey or syrup — read the label.

• PineappleGI 66 · 13g carbsMedium GI

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

• BeerGI 66 · 3.6g carbsMedium GI

  Liquid carbs can raise glucose — choose light or limit to one.

• Brown riceGI 68 · 23g carbsMedium GI

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

• Oat milkGI 69 · 6g carbsMedium GI

  Higher GI than expected — use small amounts in coffee.

• Potato chipsGI 70 · 53g carbsHigh GI

  High GI and easy to overeat — portion into a small bowl.

• MilkshakeGI 70 · 20g carbsHigh GI

  High sugar + liquid carbs — a rare treat.

• Energy drinkGI 70 · 12g carbsHigh GI

  Loaded with fast sugar — avoid for stable glucose.

• Wholewheat breadGI 71 · 41g carbsHigh GI

  Choose stoneground or sourdough versions — they typically score lower.

• White riceGI 73 · 28g carbsHigh GI

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

• Salty crackersGI 74 · 70g carbsHigh GI

  Most crackers are refined — choose whole-grain versions.

• Vanilla puddingGI 74 · 20g carbsHigh GI

  Sweetened starch — choose chia pudding instead.

• White breadGI 75 · 49g carbsHigh GI

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

• French friesGI 75 · 37g carbsHigh GI

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

• WatermelonGI 76 · 8g carbsHigh GI

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

• DonutGI 76 · 50g carbsHigh GI

  Refined flour + sugar + fat — an occasional treat only.

• Rice puddingGI 78 · 20g carbsHigh GI

  High GI dessert — keep portions tiny and add cinnamon.

• Sports drinkGI 78 · 6g carbsHigh GI

  Designed for athletes during exercise — not for everyday sipping.

• CornflakesGI 81 · 84g carbsHigh GI

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

• Rice cakesGI 82 · 81g carbsHigh GI

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

• PretzelsGI 83 · 80g carbsHigh GI

  Refined flour + salt — very high GI, best avoided.

• Rice crackersGI 87 · 82g carbsHigh GI

  Rice flour spikes fast — pair with cheese or nut butter.

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