Low Glycemic Food List

You will find a low glycemic food list- the list of carbohydrate rich foods with a glycemic index-GI value of 55 or less- on this page. 

One way or another, all carbohydrates transform into blood sugar- some very slow, some much faster. It is those foods that convert to blood sugar very slowly that we are interested in.

Low GI and High GI Comparison:

Low glycemic foods are generally linked with several health benefitsincluding weight loss and preventing serious illnesses as they release sugar from carbs into the blood at a much slower rate and provide an ongoing energy as well as not causing sudden spikes in blood sugar.

High GI foods will decrease your energy levels, you blood sugar will go up suddenly, then will crash and will obstruct the fat burning process. When your blood sugar crashes and you feel lethargic, your body craves sugars and you end up in a vicious cycle of overeating unhealthy foods.

By switching to low-glycemic carbs, your release of energy is much slower, you are much more likely to burn fat, lose weight and you feel heaps better.

This does not mean that we can only eat those foods on the low glycemic food list, there are times that you will need higher GI foodstoo, such as during or after the exercise as they quickly release glucose into the blood stream and they will be easily taken up in the muscles.

 

Low Glycemic Food List (GI =<55):

You need to watch out for foods that have higher fat content and that make it to the low glycemic food list below. Dairy products, for instance, are great for you being a good source of calcium but it is important to choose the low or no fat varieties, or those that are very low in saturated fats and higher in monounsaturated or polyunsaturated fats. Beware of margarine, butter and high fat cheeses.

Low Glycemic Index Dairy Products:

• Low fat plain yogurt 15

• Full cream milk 27

• Almond milk 25

• Banana smoothie 30

• Soy milk 31

• Skimmed milk 32

• Low fat fruit yogurt 33

• Semi skimmed milk 34

• Mars flavoured milk 46

• Low fat ice cream 50

Fruits are generally OK but it is in your best interest to consume fruits that have low to medium glycemic index. You can still have your bananas, pineapples or watermelon but in moderation and combined with other low glycemic foods.

Low Glycemic Index Fruits:

• Cherries 22

• Grapefruit 25

• Apricot 31

• Pear 38

• Plum 39

• Apple 40

• Orange 42

• Peach 42

• Grapes 46

• Kiwi 53

All vegetables except for corn and starchy vegetables such as potatoes (sweet potato is a better low GI alternative) or squash are in the low glycemic food list and you should have plenty of vegetables every day. Same goes for legumes, pretty much everything other than broad beans are low in glycemic index values.

Low Glycemic Index Vegetables:

• Broccoli 6

• Cabbage 6

• Spinach 6

• Celery 15

• Asparagus 8

• Lettuce 10

• Onion 10

• Bell Pepper 10

• Carrot 47

• Green Peas 48

• Sweet Potato 54

Low Glycemic Index Legumes:

• Soy Beans 15

• Lentils 25-30

• Red Kidney Beans 28

• Garbanzos 28

• Cannellini Beans 31

• Lima Beans 32

• Split Peas 32

• Navy Beans 38

• Pinto Beans 39

• Romano Beans 46

• Baked Beans 48


Whole grains– oatmeal, rye, whole wheat, brown rice, bran, spelt and more- are an extremely important part of your diet , you need to include them regularly in your diet to reap the health benefits.

Low Glycemic Index Grains:

• Rye 35

• Whole wheat 39

• Long grain rice 42

• Barley 45

• Buckwheat 48

• Bulgur 48

• Brown rice 50

• Quinoa 53

Not all cereals are low in glycemic index, stick to those that are low in sugar or no added sugar, low in fat and high in dietary fiber. Porridge is always the best cereal you can have, with a bit of honey, sultanas and nuts.

 

Low Glycemic Index Cereals:

• Kellogg’s Bran Buds 45

• Oatmeal 50

• Porridge 50

• Kellogg’s All Bran 51

• Kellogg’s Special K 54

• Swiss Muesli 60 (medium GI)

Low Glycemic Index Breads

• Burgen Fruit Loaf 44

• Sponge Cake 46

• Rye Bread 50

• Pumpernickel Bread 51

• Sour Dough Bread 52

• Stone Ground Bread 53

• Wholemeal Pita Bread 54

• Barley and Sunflower Bread 57

• Baguette 57

Low Glycemic Index Snacks:

• Peanuts 14

• Walnuts 15

• Cashews 22

• Snickers Bar 41

• Corn Chips 42

• Fruit Cookies 47

• Banana Cake 47

• Chocolate Bar 49

• Pop Corn 55

• Oatmeal Cookies 55

Low Glycemic Index Sugars:

• Fructose 23

• Lactose 46

• Honey 58 (medium GI)

*You will see slight variations in glycemic index values of same foods on different online sources. The values you will find on low glycemic food list on this page are approximate values and they should serve as a guideline as to which foods to eat more daily.

Please also note that how a certain food is cooked, prepared or how much protein it contains as compared to carbohydrates do have an impact on the glycemic index value of that food.

Return from Low Glycemic Food List to Glycemic Index home page 

Or take me to Glycemic Load Chart