Low Gi Diet Food - Staple Food

Here gi diet food talks about staple food. When you choose right staple (main) food you solved the main problem in low gi food plan. You can reference this low glycemic index food list.

Cereal/Staple foods

Among the main foods such as bread, pasta, rice, noodle, pasta has the lowest gi while bread has the highest gi.  Except some rice pasta and corn pasta, most pastas fall to low gi category. Conchiglie pasta is the lowest, only 39.

Most white bread and whole wheat bread have high gi unless there is low gi mark. Traditional sourdough bread has medium gi. Those who have low to medium gi  contain obvious grains, multi-grains, whole grains, stoneground flour, semolina, fermented rye, flaxseed, beans and much fruits

On the grains side, barley has very low gi, as low as 25.  In ancient China, barley was the only cereal that was regarded as no side effect to eat.  For white rice, long grain has lower gi than that short grain. To eat low gi rice food, you'd better add some other coarse rice or beans such as barley, bran, black rice, small red bean,etc. Bran is very low gi food which is often used in breakfast porridge and bread.

The glycemic index of noodle is from 33 to 62. Most noodles, especially dried ones are low gi food. But don't eat too much fried noodles as they are oily.

Most sushi foods have low gi, especially those with seafood and vegetables.

Below is the  list of low glycemic index staple foods (low gi: <55, medium gi: 56-69, high gi: >70)

Cereal Name Gi (glycemic index)
rice bran porridge 19
All-Bran breakfast cereal 30
barley 22-27
pearled barley 22-29
pearled barley, boiled 60 mins 35
roti bread 27
conchiglie pasta 29
mung bean noodles 39
spirali pasta 43
capellini pasta 45
macaroni pasta 47
wheat and rye bread 40-50
soba noodles 46
bulgar cracked wheat 46-53
quinoa 53
sourdough bread 48-66
whole grain bread 59-70

Now we know that which staple foods are high gi or low gi. Is that mean we cannot eat white bread, whole wheat bread, or white rice any more? Not exactly. There are some solutions:

a. Replace white/whole wheat bread with whole grain bread, fruit bread, or pita. Replace white short grain rice with long grain rice (such as Basmati). Add in beans, barley when cooking white rice.

b. Add variety to your diet. Eat more pasta made of durum or oriental noodles. Take white bread and white rice as an occasional bonus.

c. Sometimes high gi food combines low gi diet food can balance the nutrition as well as lower the glycemic index. Serve with salmon fish or fresh vegetables when you want to eat white bread/rice.



Go to gi food list for vegetables and milk&snack

Go to gi diet Chinese food list

Go to Glycemic index diet plan

Go back to Gi diet

From Gi Diet Food Staple back to ibestdiet homepage

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