Free Glycemic Index ChartChoose Foods With A Low Glycemic IndexWith this free glycemic index chart you can easily adjust your eating habits and choose foods with a low glycemic index. Focus on yummy and good for youPick your favorites and enjoy! Foods with a low glycemic index This part of the free glycemic index chart lists food with a low glycemic index (lower than 70, white bread as a reference*). Include these types of food in your diet as much as possible. Vegetables (You can never go wrong if you add more vegetables to your diet. Most veggies have a low glycemic index.) 
Root vegetables Jams, cassava, raw carrots Beans and lentils (This kind of food usually has a low glycemic index, is a source of protein and is good to include in your diet and they are so cheap!) Baked beans, black eyed peas, green lenses, green peas, chick peas (hummus is great!), kidney beans, red lentils, soya beans, black beans, white beans, pinto beans 
Pasta and riceFettuccine with egg, fresh linguine, pasta from soya, durum wheat spaghetti, whole wheat spaghetti, vermicelli, protein enriched spaghetti, Cajun-rice (Uncle Ben’s), parboiled rice Cereals and grains (A good substitute for pasta and rice.) Bulgur, quinoa 
Dairy products (Always choose the low fat version.) Low fat yoghurt, low fat milk Breakfast cereals All Bran plus, All Bran fruits and oats, (avoid Bran Flakes), oatmeal, muesli 
Snacks Cashews, peanuts, walnuts Fruits (Fruits in general contain sugar. The best is to eat the whole fruit and not drink it as a juice. The fiber in the fruit lowers the glycemic index and you also avoid over consuming.) Oranges, dried apricots, banana (not too ripe), grapefruit, strawberries, plums, cherries, peach, prunes, pears, grapes, apples 
SweetsDark chocolate (70% cocoa content) (Don’t fall for milk chocolate, M&M peanuts, snickers, etc. They have a low glycemic index, but that’s because they have a high content of fat.) Bread (It’s very easy to overeat on bread, so be careful. Don’t include too much bread in your diet even if it has a low glycemic index.) Whole grain bread, pumpernickel, whole grain rye bread, sour dough bread, whole wheat bread 
Beverages Water! carrot juice, soya milk, tomato juice, green tea Foods with a medium glycemic index Foods with a medium glycemic index can be a part of your diet if you don’t eat too much of them. Here is the free glycemic index chart for foods with a glycemic index between 70 and 90 (white bread as a reference*). Root vegetables Beetroots, sweet potatoes 
Pasta and rice Basmati rice, brown rice Snacks Corn chips, pop corn 
Breakfast cereals Oatmeal porridge, muesli Fruits Pineapples, fresh apricots, ripe bananas, dried figs, kiwis, mango, papaya 
Bread (It’s very easy to overeat on bread, so be careful.) Whole grain oatmeal bread, pita bread, whole wheat rye bread, rye bread with flax seeds (* Sometimes the reference is white bread and sometimes glucose. This makes it a bit confusing, but as long as you follow the same reference you should be ok.) So many foods that we are exposed to unfortunately have a high glycemic index and this free glycemic index chart wouldn’t be complete if it didn’t list some of those as well. I don’t want you to focus on what you should stay away from so I have this part of the free glycemic index chart on a separate page. You only have to watch out for these kinds of foods so that you don’t eat them by mistake. Click here to see the free glycemic index chart for foods with a high glycemic index. There are also ways of lowering the glycemic index of your meal, like adding vinegar. This you should do only if you have to lower your blood sugar levels for medical reasons. Personally I think it can be a way of fooling yourself and in the end eat more than you should. 
You’ll find more tips and ideas on how to take control of your eating habits and get a quick start on your weight loss in my eBook "Your Kick Off Weight Loss Program - The Best First Steps Towards a Slimmer and Fitter You". The eBook also contains tips on how you can boost you motivation and also an easy exercise program that you can do at home or at the office. To download your Free copy just enter your name and email address in the box below. To help you keep up the good work I will also give you a subscription to my eZine "On The Weigh!". 
With you on the weigh, Eva
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