Low Glycemic Index Foods List
Know about the foods with GI values, knowledge of foods with low and high GI values and management of blood sugar by consuming foods with the correct GI value.
Introduction
Eating healthy can sometimes feel overwhelming, especially when terms like "glycemic index" (GI) come into play. But don’t worry—understanding low-GI foods is simpler than it sounds, and making small changes can have a big impact on your health.
What Is the Glycemic Index (GI)?
The Glycemic Index (GI) is a ranking system that measures how quickly a carbohydrate-containing food raises blood sugar levels. Foods are ranked on a scale of 0 to 100:
Low GI (55 or less): Slow digestion, gradual rise in blood sugar.
Medium GI (56-69): Moderate effect on blood sugar.
High GI (70 or above): Rapid spike in blood sugar.
Choosing low-GI foods helps maintain steady energy levels, reduces cravings, and is especially beneficial for people with diabetes, prediabetes, or insulin resistance.
Why Choose Low-GI Foods?
1. Better Blood Sugar Control – Prevents sudden spikes and crashes.
2. Weight Management – Keeps you full longer, reducing overeating.
3. Lower Risk of Diabetes & Heart Disease – Supports long-term metabolic health.
4. Sustained Energy – Avoids mid-day fatigue.
Consult Top Nutritionists For More Benefits
Low Glycemic Index Foods List
Here’s a simple list of low-GI foods to include in your diet:
Vegetables (GI: 10-50)
Most non-starchy vegetables are naturally low-GI:
Leafy greens (spinach, kale, lettuce)
Broccoli, cauliflower, zucchini
Bell peppers, tomatoes, and cucumbers
Carrots (raw), eggplant, mushrooms
Fruits (GI: 30-55)
Fruits with fibre and less sugar digest slowly:
Apples, pears, oranges
Berries (strawberries, blueberries, raspberries)
Cherries, peaches, and plums
Grapefruit, kiwi
Whole Grains & Legumes (GI: 30-55)
Whole grains and legumes include:
Quinoa, barley, bulgur
Oats (steel-cut or rolled), whole wheat pasta (al dente)
Brown rice, basmati rice (better than white rice)
Lentils, chickpeas, black beans, kidney beans
Nuts & Seeds (GI: 15-30)
Nuts and seeds with low GI include:
Almonds, walnuts, pistachios
Chia seeds, flaxseeds, and pumpkin seeds
Peanuts, cashews (in moderation)
Dairy & Alternatives (GI: 15-40)
The diary and alternatives with low GI include:
Greek yoghurt (unsweetened), cottage cheese
Milk (skim or whole), soy milk (unsweetened)
Cheese (in moderation)
Protein Sources (GI: 0-15)
The protein sources with low GI include:
Eggs, chicken, turkey, fish
Tofu, tempeh, lean meats
Foods to Limit (High-GI Choices)
The foods which are included in this category include:
White bread, white rice, instant oatmeal
Sugary cereals, pastries, cookies
Potatoes (mashed, fried), cornflakes
Sweetened beverages (soda, fruit juices)
Tips for Managing Blood Sugar with Low-GI Foods
1. Pair Carbs with Protein/Fibre – Example: Apple with peanut butter.
2. Choose Whole Over Processed – Whole grains digest more slowly.
3. Cook Pasta Al Dente – Slightly firm pasta has a lower GI.
4. Avoid Overcooking Vegetables – Retains fibre and nutrients.
5. Stay Hydrated – Helps digestion and metabolism.
Final Thoughts
Switching to low-GI foods doesn’t mean giving up all your favourite it’s about making smarter choices for long-term health. Start small, experiment with new foods, and enjoy the benefits of stable energy and better well-being!
Consult Top Nutritionists
Consult Top Nutritionists For More Benefits
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
Consult Top Nutritionists
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
