Gi Diet Food - Vegetable, Milk and Snack

Gi diet food in this article is about fruit, vegetable, milk and snack. What vegetables we should be cautious when eating them? What fruits that diabetics should choose? What's the best snack?


Even today many people think that diabetics cannot eat fruits as fruits contain much sugar. We know it's wrong as diabetes is not caused by eating too much sugar. I even know a gentleman cured his diabetes by only-eating-fruit diet.

In low gi diet it recommends to eat at least two fruits daily, in any form: fresh fruit, pure fresh fruit juice, or dried fruit. Many fruits are low gi except some tropical fruits such as water melon. Cherry and  grapefruit has very low gi. They are 22 and 25 respectively.

Fruit dessert can be served daily. Other desserts such as muffin, cookies, cake should be treated as a bonus, served occasionally. The gi of Lactose is 46. So all milk, yogurt are low gi foods. Adding yogurt in fruit cubes can make variety delicious dessert. Cheese has no carbohydrate, so no effect to the blood sugar.

Surprisingly, chocolate has lower gi than that of French fries. That's because processed starch has two times effect to blood sugar as that of pure sugar. However, nuts have even lower gi value, plus they are rich in valuable nutrition. You know which is the best snack we should choose in daily life.

Below is the gi list of fruits, milk, snack and vegetables.

Fruit Name Gi (glycemic index) Vegetable Name Gi (glycemic index) Milk/Yogurt /Soybean mik/Snack Gi(glycemic index)
grapefruit 25  arugula, broccoli,
cauliflower, celery,lettuce,spinach,
10-15 milk, full fat, low fat or skim 11-46
apple 38 carrot 16-49 yogurt, low fat, no sugar 14-21
pear 38 yam 37 yogurt, low fat, sugar added 48-55
plum 39 sweet potato 44 soy milk 17-44
strawberry 40 sweetcorn 48 muesli breakfast bar 50
orange 42 taro 48-56 chocolate chip muffin 52
peach 42 butternut pumpkin 51 chocolate,plain 34-49
grape 46 parsnip 52 french fried 54-75
orange juice 50 beetroot 64 hazelnut &apricot bar 42
mango 51 pumpkin 66-75 apricot& almond bar 34
strawberry jam 51 potato 23-110 cashew 22
cranberry juice 52 kidney beans, lentils 19-52 NUTELLA 33
banana 52 lima beans 32 peanut,peanut paste 14
litchi 54 haricot, navy bean 31-39    
kiwi fruit 53 chickpea 10-38    
raisin 56-66 black eyed beans/cowpea 33    
plum jam 56 soybean 14-20    


Most leafy and stalk vegetables, including beans have low gi. Just some types of potatoes and pumpkins should be cautious. But it doesn't mean we should throw away them. Potatoes and pumpkin contain much nutrition such as  potassium, vitamin A, etc. We can combine them with other low gi vegetables. Adding them in beans will be very delicious.

Go to Gi Diet Food - Staples

Gi diet food list for Chinese food

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