Low Glycemic Index Food List of Pantry Essentials

Use the glycemic index food list below to stock your pantry wtih some excellent low GI staples.

Note: Foods marked with the Key GG Food symbol are a part of the Key GG Low Glycemic Foods List.

Canned and Dry Goods Glycemic
Index
Key GG Food 100% Whole Wheat Pasta (spaghetti and/or rotini) 45 - 57
Key GG Food Basmati Rice 58
Key GG Food Almonds (sliced and whole) ●*
Key GG Food Walnuts ●*
Pecans 10
Key GG Food Chicken Broth (low-fat, low sodium) ●*
Key GG Food Beef Broth (low-fat, low sodium) ●*
Key GG Food Canned Tomatoes (diced and/or whole) ●*
Key GG Food Tomato Paste ●*
Key GG Food Black Beans 30
Key GG Food Red Kidney Beans 36
Key GG Food White Kidney Beans 36*
White Navy Beans 33
Key GG Food Chick Peas 40
Mandarin Oranges (canned sections) ●*
Key GG Food Applesauce ●*
Cooking and Baking Glycemic
Index
Key GG Food Seasonings: Salt, Pepper, Basil, Thyme, Oregano,
Chili Powder, Curry Powder, Paprika, Cumin,
Parsley, Dill, Red Pepper Flakes, Cinammon		 ●*
Key GG Food Vanilla Extract ●*
Key GG Food Whole Wheat Flour 25*
Key GG Food Sugar Substitute (e.g. Splenda) ●*
Key GG Food Brown Sugar Substitute (e.g. Brown Sugar Splenda) ●*
Key GG Food Flax Seed (or Flax Meal) ●*
Key GG Food Extra Virgin Olive Oil ●*
Key GG Food Canola Oil ●*
Key GG Food Vegetable Oil Non-stick Cooking Spray ●*
Key GG Food Wheat Bran 11*
Key GG Food Baking Powder ●*
Key GG Food Baking Soda ●*
Key GG Food Cornstarch 30*
Fast Acting Yeast ●*
Key GG Food Cocoa (dry, unsweetened) ●*
Condiments Glycemic
Index
Key GG Food Low-fat, Low Calorie Salad Dressing ●*
Key GG Food Teriyaki Sauce (low sodium) ●*
Key GG Food Soy Sauce (low sodium) ●*
Key GG Food Fat-free Mayonnaise ●*
Key GG Food Worcestershire Sauce ●*
Key GG Food White Vinegar ●
Key GG Food Balsamic Vinegar ●*
Cider Vinegar ●*
Key GG Food Regular Mustard ●*
Key GG Food Dijon Mustard ●*
Key GG Food Fruit Spread (100% fruit, no-sugar) 46
Key GG Food Salsa ●*
Key GG Food Hot Sauce (e.g. Frank's Red Hot) ●*

Glycemic Index Data Sources: glycemicindex.com, nutritiondata.com, "The New Glucose Revolution"
● Little carbohydrate; GI approximately zero
* Estimated based on similar foods

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