Low Glycemic Foods List | 130 Foods in PDF

Low Glycemic Foods List

Carbohydrates are an important part of our diets, but not all carb sources are the same.

When you consume foods and beverages containing carbs, the body converts the carbs into energy, a sort of simple sugar. 

The sugar that enters the bloodstream causes a rise in blood glucose levels. Besides sweets, various other foods can also mess with blood sugar levels and have the same impact as high-carb diets.

What do you do to ensure you consume the right amount of sugar? You measure the glycemic index.

What Is The Glycemic Index (GI?)

The glycemic index (GI) indicates how much a certain type of food may affect blood sugar levels. The index helps regulate high blood sugar surges and maintain appropriate energy levels throughout the day.

Some individuals with type 2 diabetes, those on low-carb diets, and those attempting to lose weight may find it useful.

Foods with a high glycemic index may cause blood sugar levels to rise more rapidly and dramatically. The dramatic rise leads to a greater insulin demand by the body.

A surge in blood glucose also leads to hunger pangs, carb cravings, and lethargy or fatigue. Low glycemic foods can help prevent all these effects.

Low Glycemic Foods-What It Is and Benefits

Food has a “low GI” if the Glycemic Index (GI) is 55 or less. If the GI is between 55 and 69, it is “moderate,” Anything higher than 70 is “high.”

Food items such as veggies and fruits do not consistently test at the same GI level, which further complicates matters.

Some types of specific fruit or vegetable may contain more carbs or sugars than others do. Other variables such as the ripening and duration of its storage can also influence the outcome of the GI.

The benefits of consuming low glycemic foods are:

  • Reduced blood sugar levels
  • Weight loss
  • Weight maintenance
  • Lower risk of heart disease
  • Lower risk of type 2 diabetes

Low Glycemic Food List

1. Low-Glycemic Fruit

Low Glycemic Foods List

Low Glycemic Foods List – Fruits

Contrary to popular opinion, the natural sugar found in fruits is sufficient to justify their inclusion in a well-balanced diet.

Furthermore, people who control their blood sugar levels can benefit from fruit.

Some sweet fruits have a low glycemic index, indicating that they could benefit blood sugar management.

Additionally, most fruits are high in fiber and other plant chemicals beneficial to one’s health. If you are looking for low glycemic index fruits, go no further than the ones listed below.

  • Apples
  • Blueberries
  • Cherries
  • Coconut
  • Cranberries
  • Dried apricots
  • Grapefruit
  • Oranges
  • Peaches
  • Pears
  • Plums
  • Strawberries
  • Under-ripe banana

2. Low-Glycemic Vegetables

Low Glycemic Foods List

Low Glycemic Foods List – Vegetables

Vegetables are an essential component of a nutritious and well-balanced diet.

Furthermore, because of their low carbohydrate, high fiber content, high protein, and mineral content, they are the greatest choice for diabetes control, weight management, and a variety of other health benefits.

Most vegetables have a very low glycemic index, except starchy vegetables, which have high glycemic index scores. The vegetables listed below are safe to include in your low-glycemic food list.

  • Artichokes
  • Beet
  • Bell Peppers
  • Bok Choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collards
  • Crookneck Squash
  • Cucumbers
  • Eggplant
  • Green Beans
  • Green Peas
  • Jalapenos
  • Kale
  • Lettuce
  • Mushrooms
  • Onions
  • Serrano
  • Snow Peas
  • Spinach
  • Tomatoes
  • Zucchini

3. Low-Glycemic Grains

Low Glycemic Foods List

Low Glycemic Foods List – Grains

Grains are versatile, nutrient-rich, healthy, easily available, and just as easy to store.

The good news is that many of them have low glycemic levels, and you can use them to flavor different dishes without worrying about a spike in your blood sugar. Our top picks include the following grains and cereals.

  • Barley
  • Black rice
  • Buckwheat
  • Bulgur
  • Oats
  • Quinoa
  • Wild rice
  • Rye
  • All-bran and Fiber One cereal
  • Oat bran and rice bran cereals
  • Sourdough bread
  • Wheat tortilla
  • Whole grain pasta
  • Whole-wheat kernels
  • Whole-grain pumpernickel bread

4. Low-Glycemic Dairy Products and Dairy-Substitute Products

Dairy products are great sources of calcium, proteins, and vitamins. However, too much dairy, especially for diabetes, can spike glucose levels.

Rich whole milk is also rich in lactose, which could cause intolerance to some people and other health issues. The alternatives are plant-based dairy substitutes with low GI.

The following dairy products are safe to add to the low glycemic list.

  • Blue cheese
  • Brie cheese
  • Cheddar cheese
  • Cottage cheese
  • Feta cheese
  • Goat cheese
  • Mozzarella cheese
  • Plain yogurt
  • Ricotta cheese
  • Skim, low fat, and whole milk
  • Soymilk
  • Swiss cheese
  • Yogurt

5. Low-Glycemic Legumes

Legumes are great for blocking glucose control, and fortunately, many of them have a low GI. A few examples include:

  • Chickpeas
  • Kidney beans
  • Pinto beans
  • Black beans
  • Navy beans
  • Lima beans
  • Split peas
  • Black-eyed peas
  • Lentils
  • Edamame
  • Roasted soybeans
  • Hummus
  • Bean dip
  • Tofu
  • Soy-based meat substitutes

6. Low-Glycemic Nuts and Seeds

Low Glycemic Foods List

Low Glycemic Foods List

Nuts and Seeds are rich in fiber, vitamins, oxidants, minerals, and other nutrients. Furthermore, they also help to regulate and lower blood pressure, at the same time maintaining acceptable sugar levels.

They also have a low glycemic index, but it is advisable to consume them in moderation. The best picks include:

  • Almonds
  • Cashew
  • Hazelnuts
  • Macadamias
  • Peanut butter
  • Peanuts
  • Walnuts
  • Nut butter
  • Chia seeds
  • Flax seeds
  • Pumpkin seeds
  • Sunflower seeds

7. Dark Chocolate

8. Low Glycemic Fats and Oils

According to a study, patients with type 2 diabetes who incorporated healthy fats and oils into their diets had much better control of cardiovascular disease risks and improved glycemic control. Low glycemic oils and fats include

  • Olive oil
  • Avocado oil
  • Sesame oil
  • Flaxseed oil
  • Fish oil

9. Low Glycemic Drinks

Following a low glycemic, diet does not stop at just foods. You should also put drinks into the equation. Drinks with low GI include:

  • Plain water
  • Herbal tea
  • Flavored water
  • Low-fat milk
  • Fruit juice in moderation
  • Coffee in moderation

High Glycemic Foods You Should Avoid

Low Glycemic Foods List

Low Glycemic Foods List

If you are on a strict low glycemic diet, you should avoid the following foods.

  • White rice
  • Whole wheat bread
  • White bread
  • Cereal bars
  • Breakfast cereals
  • Potatoes
  • Fries
  • Chios
  • Rice crackers
  • Pineapples
  • Watermelon
  • Fruit yogurts
  • Starchy veggies
  • Scones
  • Doughnuts
  • Waffles
  • Licorice
  • Lucozade
  • Jellybeans
  • Oat milk
  • Rice milk
  • Pasta
  • Soft drinks

Final Thoughts

If you have diabetes, foods with a high glycemic index (GI) can make your blood sugar spike and then drop rapidly.

The glycemic index goes from 0 to 100 and measures how quickly your body converts carbohydrates into glucose.

Fortunately, a wide range of foods with a low glycemic index provides all the nutrients needed for good health and diabetes management.

They are also good for weight loss management and minimizing the risks of heart diseases.

Printable Low Glycemic Foods List (PDF)

Low Glycemic Foods List
Low-Glycemic Fruit
Apples
Blueberries
Cherries
Coconut
Cranberries
Dried apricots
Grapefruit
Oranges
Peaches
Pears
Plums
Strawberries
Under-ripe banana
Low-Glycemic Vegetables
Artichokes
Beet
Bell Peppers
Bok Choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards
Crookneck Squash
Cucumbers
Eggplant
Green Beans
Green Peas
Jalapenos
Kale
Lettuce
Mushrooms
Onions
Serrano
Snow Peas
Spinach
Tomatoes
Zucchini
Low-Glycemic Grains
Barley
Black rice
Buckwheat
Bulgur
Oats
Quinoa
Wild rice
Rye
All-bran and Fiber One cereal
Oat bran and rice bran cereals
Sourdough bread
Wheat tortilla
Whole grain pasta
Whole-wheat kernels
Whole-grain pumpernickel bread
Low-Glycemic Dairy Products and Dairy-Substitute Products
Blue cheese
Brie cheese
Cheddar cheese
Cottage cheese
Feta cheese
Goat cheese
Mozzarella cheese
Plain yogurt
Ricotta cheese
Skim, low fat, and whole milk
Soymilk
Swiss cheese
Yogurt
Low-Glycemic Legumes
Chickpeas
Kidney beans
Pinto beans
Black beans
Navy beans
Lima beans
Split peas
Black-eyed peas
Lentils
Edamame
Roasted soybeans
Hummus
Bean dip
Tofu
Soy-based meat substitutes
Low-Glycemic Nuts and Seeds
Almonds
Cashew
Hazelnuts
Macadamias
Peanut butter
Peanuts
Walnuts
Nut butter
Chia seeds
Flax seeds
Pumpkin seeds
Sunflower seeds
Dark Chocolate
Low Glycemic Fats and Oils
Olive oil
Avocado oil
Sesame oil
Flaxseed oil
Fish oil
Low Glycemic Drinks
Plain water
Herbal tea
Flavored water
Low-fat milk
Fruit juice in moderation
Coffee in moderation
High Glycemic Foods You Should Avoid
White rice
Whole wheat bread
White bread
Cereal bars
Breakfast cereals
Potatoes
Fries
Chios
Rice crackers
Pineapples
Watermelons
Fruit yogurts
Starchy veggies
Scones
Doughnuts
Waffles
Licorice
Lucozade
Jellybeans
Oat milk
Rice milk
Pasta
Soft drinks

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