Weight Loss Guide

The Body in Mind® glycemic food index can help you make balanced food choices for better weight loss control.

Indigo = Free consumption Yellow = Limit consumption during weight loss

Green = Moderate consumption Red = Avoid comsumption during weight loss

Low GI Foods (1-55)

Med GI Foods (56-69)

High GI Foods (70-100)

Low GL Foods (1-10)

Raw Fruits:
Apples, Oranges, Grapefruit, Pears, Peaches, Plums, Cherries, Apricots, Grapes, Mangos, Strawberries

Raw Vegetables:
Cucumber, Celery, Tomatoes, Lettuce, Chick Peas, Yams, Asparagus, Peas, Peppers

Grains:
Pumpernickel Bread
All Bran™ Cereal

Beverages:
Apple Juice (unsweetened) Fresh Vegetable Juice
Grapefruit Juice
Tomato Juice

Raw Fruits:
Cantaloupe, Kiwis, Pineapple, Papaya, Mango (ripe), HD Melon, Bananas (South Africa), Coconut

Vegetables:
Beats, Sweet Corn, Onions

Grains (starches): Popcorn, Oatmeal, Sour Dough Bread, Rye Bread

Deserts:
*Ice Cream (U.S.)

Raw Fruits:
Watermelon

Vegetables:
Carrots (raw), Parsnips Carrots (cooked)

Grains (starches):
White Bread
English Muffin

Med GL Foods (11-19)

Raw Fruits:
Bananas (U.S)

Grains (starches):
Wild Rice, *Corn Chips

Vegetables:
Potatoes (Red&White), Sweet Potatoes

Grains (starches):
Pita Bread, Bran Muffin

Sweeteners:
Maple syrup (Canada)

Beverages:
O.J. Frozen (U.S)

Grains (starches):
Cheerios™, Shredded Wheat™, Puffed Rice Cakes, Special K™
Cereal

Sweeteners:
Sugar (sucrose)

Beverages:
Ocean Spray™ Cranberry Gatorade™

High GL Foods (20 +)

Grains (starches):
Linguine

Grains (starches):
Figs (dried), Couscous, Brown Rice, Basmati Rice, White Spaghetti (U.S), Macaroni & Cheese (boxed), Soda Crackers, Breton™ Wheat Crackers, Pretzels (low fat), Muesli Cereal

Beverages:
Coca Cola (soft drink)

Sweeteners:
Honey

Grains (starches):
Potatoes (baked), Dates (dried), Corn Flakes™, French Fries, White Rice (Canada), Bagels, Pancakes (packet mix), Aunt Jemima™ Waffles, Doughnuts, Cream of Wheat™

Beverages:
Fanta™ soft drink

Sweeteners:
Maltose, Dextrose