Below is the GI range
A great guide to eating out and making the right GI food choices is a book by Rick Gallop. It’s called The GI Pocket
Guide. Look for it on www.amazon.com for the best price.
I also use a guide provided by The University of Sydney which can be found here:http://www.the-gi-diet.org/lowgifoods/. It’s nice to know where certain foods rank against others, so that you can start choosing healthier alternatives.
My basic rules; I stick to whole grains (46), whole wheat (49), carrots (16), cherries (22), hummus (6), and skim milk (32). I usually make sure I incorporate those items into my diet, daily. First, because they have a low GI. Second, because I enjoy those options.
I stay away from; white rice (87), rice cakes (87), watermelon (80), pumpkin (75), French Fries (75) and pretzels (83).
Some low GI foods that I found surprising were; strawberries (40), cheese tortellini (50) and chocolate milk (42).
Just make sure that you don’t forget to look at the fat percentage and that you continue to use portion control when choosing any type of food, including low GI foods.
I hope this has been helpful!