Way Less Food Index
Dive into Your Culinary Adventure: A Colorful Guide to Nourishing Your Weight Loss Journey with Joyful Bites!
GuiltFree CrunchSatisfying, guilt-free food for anytime cravings.
Daily DelightsTiny bit under guilt-free, still healthy for everyday consumption.
Calorie CruiseWatch for calories when choosing from this category.
Swap & SavorStart seeking healthy alternatives for these foods.
Occasional OasisKeep these for special occasions; not an everyday choice.
Lunar IndulgenceReserved for unique, infrequent moments.
Avoid AlertApproach with caution, better to avoid these foods.
No-No FoodsStrictly avoid for optimal well-being; consider them the danger zone.
WL Index: Our Scoring System. GI=Glycemic Index. GL=Glycemic Load. NOVA=the level of food processing. (lower values are better)
WL Index: Our Scoring System.
GI=Glycemic Index.
NOVA=the level of food processing.
GL=Glycemic Load.
(lower values are better)
| Macro | Food | Crave-o-Meter | WL Index | GI | GL | NOVA |
|---|---|---|---|---|---|---|
| Fat | Avocado oil | GuiltFree Crunch | 1.5 | 0 | 0 | 1 |
| Veggies | Bean sprouts | GuiltFree Crunch | 1.5 | 15 | 0 | 1 |
| Veggies | Cabbage | GuiltFree Crunch | 1.5 | 10 | 0 | 1 |
| Protien | Chicken & poultry | GuiltFree Crunch | 1.5 | 1 | 0 | 1 |
| Protien | Eggs | GuiltFree Crunch | 1.5 | 1 | 0 | 1 |
| Veggies | Endive | GuiltFree Crunch | 1.5 | 15 | 0 | 1 |
| Protien | Fish | GuiltFree Crunch | 1.5 | 1 | 0 | 1 |
| Others | Garlic | GuiltFree Crunch | 1.5 | 0 | 0 | 1 |
| Protien | Ground Beef | GuiltFree Crunch | 1.5 | 1 | 0 | 1 |
| Veggies | Kale | GuiltFree Crunch | 1.5 | 2 | 0 | 1 |
| Fat | Olive oil | GuiltFree Crunch | 1.5 | 0 | 0 | 1 |
| Protien | Red Meat | GuiltFree Crunch | 1.5 | 1 | 0 | 1 |
| Protien | Seafood | GuiltFree Crunch | 1.5 | 1 | 0 | 1 |
| Veggies | Swiss chard | GuiltFree Crunch | 1.5 | 15 | 0 | 1 |
| Beverages | Tea, unsweetened | GuiltFree Crunch | 1.5 | 0 | 0 | 1 |
| Protien | Turkey | GuiltFree Crunch | 1.5 | 1 | 0 | 1 |
| Veggies | Turnip greens | GuiltFree Crunch | 1.5 | 15 | 0 | 1 |
| Others | Veniger | GuiltFree Crunch | 1.5 | 0 | 0 | 1 |
| Veggies | Watercress | GuiltFree Crunch | 1.5 | 15 | 0 | 1 |
| Beverages | Lemon juice | GuiltFree Crunch | 1.6 | 20 | 0.1 | 1 |
| Nuts &Seeds | Pecan | GuiltFree Crunch | 1.6 | 15 | 0.1 | 1 |
| Greens | Arugula | GuiltFree Crunch | 1.8 | 15 | 0.3 | 1 |
| Greens | Brussels sprouts | GuiltFree Crunch | 1.8 | 15 | 0.3 | 1 |
| Veggies | Celery | GuiltFree Crunch | 1.8 | 15 | 0.3 | 1 |
| Fruits | Lemon, limes | GuiltFree Crunch | 1.8 | 15 | 0.3 | 1 |
| Greens | Spinach | GuiltFree Crunch | 1.8 | 15 | 0.3 | 1 |
| Veggies | Cucumber | GuiltFree Crunch | 1.9 | 15 | 0.4 | 1 |
| Beans | soybeans (edamame) | GuiltFree Crunch | 1.9 | 15 | 0.4 | 1 |
| Greens | Lettuce | GuiltFree Crunch | 2 | 15 | 0.5 | 1 |
| Veggies | Radish | GuiltFree Crunch | 2 | 15 | 0.5 | 1 |
| Veggies | Zucchini | GuiltFree Crunch | 2 | 15 | 0.5 | 1 |
| Greens | Asparagus | GuiltFree Crunch | 2.1 | 15 | 0.6 | 1 |
| Veggies | Beetroot | GuiltFree Crunch | 2.1 | 15 | 0.6 | 1 |
| Nuts &Seeds | Flaxseeds | GuiltFree Crunch | 2.1 | 35 | 0.6 | 1 |
| Veggies | Pickled Cucumber | GuiltFree Crunch | 2.2 | 15 | 0.7 | 1 |
| Veggies | Squash | GuiltFree Crunch | 2.2 | 15 | 0.7 | 1 |
| Veggies | Cauliflower | GuiltFree Crunch | 2.3 | 15 | 0.8 | 1 |
| Nuts &Seeds | Coconut | GuiltFree Crunch | 2.3 | 45 | 0.8 | 1 |
| Veggies | Sweet pepper | GuiltFree Crunch | 2.3 | 15 | 0.8 | 1 |
| Veggies | Avocado | GuiltFree Crunch | 2.4 | 10 | 0.9 | 1 |
| Veggies | Olives | GuiltFree Crunch | 2.4 | 15 | 0.9 | 1 |
| Greens | Parsley | GuiltFree Crunch | 2.4 | 15 | 0.9 | 1 |
| Veggies | White cabbage | GuiltFree Crunch | 2.4 | 15 | 0.9 | 1 |
| Veggies | Bell peppers | GuiltFree Crunch | 2.5 | 15 | 1 | 1 |
| Veggies | Broccoli | GuiltFree Crunch | 2.5 | 10 | 1 | 1 |
| Nuts &Seeds | Cashew nuts | GuiltFree Crunch | 2.5 | 27 | 1 | 1 |
| Nuts &Seeds | Chia seeds | GuiltFree Crunch | 2.5 | 30 | 1 | 1 |
| Veggies | Fennel | GuiltFree Crunch | 2.5 | 15 | 1 | 1 |
| Diary | Greek yoghurt | GuiltFree Crunch | 2.5 | 12 | 1 | 1 |
| Nuts &Seeds | Mixed nuts | GuiltFree Crunch | 2.5 | 24 | 1 | 1 |
| Veggies | Okra | GuiltFree Crunch | 2.5 | 15 | 1 | 1 |
| Nuts &Seeds | Peanuts | GuiltFree Crunch | 2.5 | 13 | 1 | 1 |
| Nuts &Seeds | Pistachio | GuiltFree Crunch | 2.5 | 28 | 1 | 1 |
| Greens | String Beans | GuiltFree Crunch | 2.6 | 30 | 1.1 | 1 |
| Veggies | Tomatoes | GuiltFree Crunch | 2.6 | 30 | 1.1 | 1 |
| Nuts &Seeds | Walnuts | GuiltFree Crunch | 2.6 | 15 | 1.1 | 1 |
| Veggies | Artichoke | GuiltFree Crunch | 2.7 | 20 | 1.2 | 1 |
| Fruits | Star Fruit | GuiltFree Crunch | 2.7 | 30 | 1.2 | 1 |
| Veggies | Chilli | GuiltFree Crunch | 2.9 | 15 | 1.4 | 1 |
| Veggies | Green peas | GuiltFree Crunch | 3 | 15 | 1.5 | 1 |
| Veggies | Mushrooms | GuiltFree Crunch | 3 | 15 | 1.5 | 1 |
| Others | Mustard | GuiltFree Crunch | 3.1 | 5 | 0.1 | 2 |
| Veggies | Onion | GuiltFree Crunch | 3.1 | 15 | 1.6 | 1 |
| Veggies | Eggplant | GuiltFree Crunch | 3.2 | 20 | 1.7 | 1 |
| Nuts &Seeds | Almond | GuiltFree Crunch | 3.4 | 15 | 1.9 | 1 |
| Veggies | Carrots | GuiltFree Crunch | 3.5 | 16 | 2 | 1 |
| Fruits | Sour Cherries: | GuiltFree Crunch | 3.5 | 20 | 2 | 1 |
| Diary | Yoghurt (No fat, no added sugar) | GuiltFree Crunch | 3.5 | 17 | 2 | 1 |
| Greens | Green beans | GuiltFree Crunch | 3.6 | 30 | 2.1 | 1 |
| Fruits | Blackberries | GuiltFree Crunch | 3.9 | 32 | 2.4 | 1 |
| Fruits | Raspberry | GuiltFree Crunch | 4.4 | 31 | 2.9 | 1 |
| Nuts &Seeds | Chestnuts | GuiltFree Crunch | 4.5 | 54 | 3 | 1 |
| Beverages | Coconut Water, unsweetened | GuiltFree Crunch | 4.5 | 55 | 3 | 1 |
| Fruits | Guavas | GuiltFree Crunch | 4.5 | 13 | 3 | 1 |
| Diary | Milk, reduced fat | GuiltFree Crunch | 4.5 | 26 | 3 | 1 |
| Diary | Milk, whole | GuiltFree Crunch | 4.5 | 34 | 3 | 1 |
| Fruits | Strawberries | GuiltFree Crunch | 4.5 | 40 | 3 | 1 |
| Diary | Cheddar cheese | GuiltFree Crunch | 4.6 | 1 | 0.1 | 3 |
| Diary | Cottage Cheese | GuiltFree Crunch | 4.6 | 0 | 0.1 | 3 |
| Diary | Goat cheese | GuiltFree Crunch | 4.6 | 0 | 0.1 | 3 |
| Diary | Mozzarella Cheese | GuiltFree Crunch | 4.6 | 0 | 0.1 | 3 |
| Diary | Parmesan Cheese | GuiltFree Crunch | 4.6 | 0 | 0.1 | 3 |
| Diary | Ricotta Cheese | GuiltFree Crunch | 4.6 | 0 | 0.1 | 3 |
| Protien | Tofu | Daily Delights | 5.1 | 15 | 0.6 | 3 |
| Fruits | Blueberries | Daily Delights | 5.3 | 53 | 3.8 | 1 |
| Beverages | Almond milk | Daily Delights | 5.5 | 27 | 1 | 3 |
| Diary | Blue cheese | Daily Delights | 5.5 | 0 | 1 | 3 |
| Fruits | Cherry | Daily Delights | 5.5 | 28 | 4 | 1 |
| Diary | Colby cheese | Daily Delights | 5.5 | 0 | 1 | 3 |
| Diary | Gouda cheese | Daily Delights | 5.5 | 0 | 1 | 3 |
| Diary | Milk, fat free | Daily Delights | 5.5 | 40 | 4 | 1 |
| Beverages | Tomato juice | Daily Delights | 5.5 | 38 | 4 | 1 |
| Diary | Feta cheese | Daily Delights | 5.7 | 30 | 1.2 | 3 |
| Nuts &Seeds | tahini | Daily Delights | 5.7 | 40 | 1.2 | 3 |
| Nuts &Seeds | Almond butter | Daily Delights | 6 | 25 | 1.5 | 3 |
| Beverages | Coffee, black | Daily Delights | 6 | 0 | 0 | 4 |
| Nuts &Seeds | Peanut butter (no added sugar) | Daily Delights | 6 | 25 | 1.5 | 3 |
| Veggies | Peas | Daily Delights | 6 | 35 | 4.5 | 1 |
| Veggies | Pumpkin | Daily Delights | 6 | 65 | 4.5 | 1 |
| Beverages | Sparkling Water | Daily Delights | 6 | 0 | 0 | 4 |
| Beans | Chickpeas | Daily Delights | 6.5 | 33 | 5 | 1 |
| Beans | Lentils | Daily Delights | 6.5 | 31 | 5 | 1 |
| Protien | Sausages | Daily Delights | 6.6 | 30 | 0.6 | 4 |
| Diary | Swiss cheese | Daily Delights | 7 | 0 | 1 | 4 |
| Diary | American cheese | Daily Delights | 7 | 0 | 1 | 4 |
| Diary | Brie cheese | Daily Delights | 7 | 0 | 1 | 4 |
| Fruits | Grapefruit | Daily Delights | 7 | 25 | 5.5 | 1 |
| Others | Hot dogs (plain) | Daily Delights | 7 | 10 | 1 | 4 |
| Beverages | Soy milk (Unsweetened) | Daily Delights | 7.2 | 32 | 1.2 | 4 |
| Beans | Beans (kidney, brown, black, Pinto) | Daily Delights | 7.5 | 38 | 6 | 1 |
| Fruits | Green Banana | Daily Delights | 7.5 | 41 | 6 | 1 |
| Fruits | Pear | Daily Delights | 7.5 | 43 | 6 | 1 |
| Fruits | Prunes | Daily Delights | 7.5 | 34 | 6 | 1 |
| Fruits | Nectarines | Daily Delights | 7.9 | 45 | 6.4 | 1 |
| Fruits | Apples | Daily Delights | 8.5 | 44 | 7 | 1 |
| Veggies | Beets | Daily Delights | 8.5 | 65 | 7 | 1 |
| Fruits | Oranges | Daily Delights | 8.5 | 48 | 7 | 1 |
| Veggies | Papaya | Daily Delights | 8.5 | 46 | 7 | 1 |
| Beverages | Carrots juice | Daily Delights | 9.4 | 45 | 6.4 | 2 |
| Fruits | Figs | Daily Delights | 9.5 | 54 | 8 | 1 |
| Fruits | Mandarin orange | Daily Delights | 9.5 | 52 | 8 | 1 |
| Fruits | Plum | Daily Delights | 9.5 | 53 | 8 | 1 |
| Diary | Yoghurt artificially sweetened | Daily Delights | 9.5 | 23 | 5 | 3 |
| Beans | Split Pea | Calorie Cruise | 10.2 | 35 | 8.7 | 1 |
| Veggies | Sweet corn | Calorie Cruise | 10.4 | 48 | 8.9 | 1 |
| Fruits | Banana | Calorie Cruise | 10.5 | 62 | 9 | 1 |
| Fruits | Dates | Calorie Cruise | 10.5 | 62 | 9 | 1 |
| Fruits | grapes | Calorie Cruise | 10.5 | 58 | 9 | 1 |
| Fruits | Kiwi | Calorie Cruise | 10.5 | 58 | 9 | 1 |
| Fruits | Mango | Calorie Cruise | 10.5 | 60 | 9 | 1 |
| Fruits | Melon | Calorie Cruise | 10.5 | 60 | 9 | 1 |
| Beverages | Oat milk | Calorie Cruise | 11 | 35 | 5 | 4 |
| Others | Tomato soup | Calorie Cruise | 11 | 38 | 8 | 2 |
| Diary | Low-fat yoghurt | Calorie Cruise | 11.5 | 51 | 10 | 1 |
| Fruits | Pineapple | Calorie Cruise | 11.5 | 66 | 10 | 1 |
| Oats & cereal | Steel cut oat | Calorie Cruise | 11.5 | 52 | 10 | 1 |
| Pasta & Noodles | Alternative Pasta (Lentils, Peas, or Cauliflower) | Calorie Cruise | 12 | 27 | 7.5 | 3 |
| Sweets | Chocolate sugar free | Calorie Cruise | 12 | 23 | 6 | 4 |
| Fruits | Peach | Calorie Cruise | 12.5 | 76 | 11 | 1 |
| Oats & cereal | Rolled oat | Calorie Cruise | 12.5 | 57 | 11 | 1 |
| Fruits | Watermelon | Calorie Cruise | 12.5 | 72 | 11 | 1 |
| Beans | Broad beans | Calorie Cruise | 13.5 | 40 | 12 | 1 |
| grain | Oat bran | Calorie Cruise | 13.5 | 60 | 12 | 1 |
| grain | Barley | Calorie Cruise | 14 | 27 | 12.5 | 1 |
| Bread | Sourdough bread | Calorie Cruise | 14.5 | 55 | 10 | 3 |
| Veggies | Boiled sweetcorn | Swap & Savor | 15 | 60 | 13.5 | 1 |
| Bread | Oatmeal bread | Swap & Savor | 15 | 62 | 9 | 4 |
| Bread | Whole wheat Bread | Swap & Savor | 15 | 70 | 9 | 4 |
| grain | Bulgur | Swap & Savor | 15.5 | 47 | 14 | 1 |
| Veggies | new potatoes | Swap & Savor | 15.5 | 61 | 14 | 1 |
| grain | Quinoa | Swap & Savor | 15.5 | 53 | 14 | 1 |
| Veggies | Sweet Potato | Swap & Savor | 15.5 | 53 | 14 | 1 |
| Bread | Whole multigrain bread | Swap & Savor | 15.5 | 56 | 11 | 3 |
| Sweets | Dark Chocolate 85 | Swap & Savor | 15.6 | 20 | 9.6 | 4 |
| Bread | Barley/Rey bread | Swap & Savor | 16 | 68 | 10 | 4 |
| Bread | Pita bread | Swap & Savor | 16 | 69 | 10 | 4 |
| Bread | French loaf | Swap & Savor | 16.5 | 83 | 12 | 3 |
| Sweets | Chocolate, dark, 74% Cocoa | Swap & Savor | 17 | 44 | 11 | 4 |
| Others | Crackers | Swap & Savor | 17 | 75 | 11 | 4 |
| Sweets | Oat biscuit | Swap & Savor | 17 | 55 | 11 | 4 |
| Veggies | Corn | Swap & Savor | 17.5 | 82 | 16 | 1 |
| Veggies | Potatoes | Swap & Savor | 17.5 | 78 | 16 | 1 |
| Bread | Bagel | Swap & Savor | 18 | 77 | 12 | 4 |
| Sweets | English Muffin | Swap & Savor | 18 | 77 | 12 | 4 |
| Beverages | V8 Splash | Swap & Savor | 18 | 47 | 12 | 4 |
| Bread | Wheat tortilla | Swap & Savor | 18 | 34 | 12 | 4 |
| grain | Brown rice | Swap & Savor | 18.5 | 53 | 17 | 1 |
| Diary | Chocolate, milk | Swap & Savor | 18.5 | 54 | 14 | 3 |
| Veggies | red potatoes | Swap & Savor | 18.5 | 73 | 17 | 1 |
| Oats & cereal | Bran cereal | Swap & Savor | 18.6 | 55 | 12.6 | 4 |
| Oats & cereal | Oatmeal | Swap & Savor | 19 | 66 | 13 | 4 |
| Bread | Wheat bread | Swap & Savor | 19 | 84 | 13 | 4 |
| Bread | Baguette | Lunar Indulgence | 20 | 95 | 14 | 4 |
| Pasta & Noodles | Egg pasta | Lunar Indulgence | 20 | 50 | 17 | 2 |
| Pasta & Noodles | Whole wheat pasta | Lunar Indulgence | 20 | 45 | 17 | 2 |
| Oats & cereal | Cornflakes (no Added Sugar) | Lunar Indulgence | 20.5 | 75 | 16 | 3 |
| Oats & cereal | Bran Flakes | Lunar Indulgence | 21 | 74 | 15 | 4 |
| Oats & cereal | Cheerios | Lunar Indulgence | 21 | 75 | 15 | 4 |
| Sweets | Granola Bar | Lunar Indulgence | 21 | 58 | 15 | 4 |
| Others | Potato chips | Lunar Indulgence | 21 | 62 | 15 | 4 |
| Veggies | Mashed potato | Lunar Indulgence | 21.5 | 87 | 17 | 3 |
| Sweets | Ice cream | Lunar Indulgence | 22 | 81 | 16 | 4 |
| Oats & cereal | Shredded wheat Cereal | Lunar Indulgence | 22 | 75 | 16 | 4 |
| Veggies | Boiled potato | Lunar Indulgence | 22.5 | 78 | 21 | 1 |
| Veggies | Fried plantain | Lunar Indulgence | 22.5 | 90 | 18 | 3 |
| Diary | Yogurt, Sweetened | Lunar Indulgence | 22.5 | 52 | 18 | 3 |
| Sweets | Marshmallows | Lunar Indulgence | 23 | 67 | 17 | 4 |
| Oats & cereal | wheat-based flaked cereal | Lunar Indulgence | 23 | 84 | 17 | 4 |
| Bread | Corn tortilla | Lunar Indulgence | 24 | 52 | 18 | 4 |
| Sweets | Muffin | Avoid Alert | 25 | 63 | 19 | 4 |
| Pasta & Noodles | White Pasta | Avoid Alert | 25 | 55 | 22 | 2 |
| Oats & cereal | Cereals 3 (rice, spelt, barley) | Avoid Alert | 26 | 44 | 20 | 4 |
| Others | Pretzels | Avoid Alert | 27 | 84 | 21 | 4 |
| Veggies | Baked potato | Avoid Alert | 27.5 | 85 | 26 | 1 |
| grain | Basmati rice | Avoid Alert | 28 | 54 | 22 | 4 |
| Oats & cereal | Frosted Flakes | Avoid Alert | 28 | 60 | 22 | 4 |
| grain | Couscous | Avoid Alert | 28.5 | 68 | 24 | 3 |
| Oats & cereal | Instant Oatmeal | Avoid Alert | 29 | 67 | 23 | 4 |
| Beverages | Soft drinks (Pepsi, Coke) | Avoid Alert | 29 | 90 | 23 | 4 |
| Others | Waffles | Avoid Alert | 29 | 77 | 23 | 4 |
| grain | Wheat | Avoid Alert | 29.5 | 63 | 28 | 1 |
| Others | Pancakes | No-No Foods | 30 | 80 | 24 | 4 |
| Oats & cereal | Rice Krispies | No-No Foods | 30 | 82 | 24 | 4 |
| Pasta & Noodles | Rice noodles | No-No Foods | 30 | 61 | 24 | 4 |
| grain | Jasmin rice | No-No Foods | 31 | 75 | 28 | 2 |
| Oats & cereal | Corn flakes | No-No Foods | 32 | 132 | 26 | 4 |
| Bread | Bun | No-No Foods | 35 | 82 | 29 | 4 |
| Pasta & Noodles | Instant noodles | No-No Foods | 35 | 60 | 29 | 4 |
| grain | White rice | No-No Foods | 35.5 | 78 | 31 | 3 |
| Veggies | French Fries | No-No Foods | 36 | 83 | 30 | 4 |
| Veggies | Instant Mashed Potato | No-No Foods | 36 | 95 | 30 | 4 |
| Sweets | Doughnut | No-No Foods | 41 | 75 | 35 | 4 |
| grain | Sticky rice | No-No Foods | 41 | 90 | 35 | 4 |