A low glycemic index (GI) diet is an eating plan that focuses on foods with a low GI rating. The goal of such diets is to help people maintain healthy blood sugar levels and reduce their risk for diabetes, heart disease, and other health problems.
The Glycemic Index (GI) measures the impact of carbohydrates on your blood sugar level. Foods are given a number from 0 to 100 based on how quickly they cause your blood sugar to rise after you eat them. Foods with higher GIs can cause rapid spikes in blood glucose while those with lower GIs have less of an effect.
Low GI foods include whole grains, legumes, fruits and vegetables as well as dairy products like milk and yogurt which all contain fiber or fat that slow digestion time making them more slowly absorbed by the body than high-GI items like white breads or sugary snacks.
When it comes to managing weight loss goals or preventing chronic diseases related to poor nutrition choices, switching out some high-glycemic carbs for healthier options can be beneficial over time because these types of food digest slower so they don’t spike insulin levels as much leading to better control over hunger cravings throughout the day helping keep energy stable instead of having sudden highs followed by lows due fatigue caused by hypoglycemia when sugars drop too fast post meal consumption – this kind of response ultimately affects mood swings negatively too!
Below you will see a chart featuring a complete list for low glycemic index foods compared against their respective GI & GL ratings.
This chart should serve as reference guide for anyone looking into trying a low glycemic index foods diet who may not know where exactly start when considering different viable meals choices that fit within range required sustain balanced lifestyle long term without sacrificing taste pleasure enjoyed through consuming delicious nutritious dishes every day!
*Glycemic Load = Glycemic Index x Net Carbs /100.
| Photo | Name | GI | GL |
|---|
| Apricot | 34 | 3.8 |
| Avocado | 10 | 0.9 |
| Agave (syrup) | 15 | 11.4 |
| Quince (canned / jelly without sugar) | 40 | 3.8 |
| Quince (fresh fruit) | 35 | 3.4 |
| Cherry plum | 25 | 0.0 |
| Amaranth seeds (unprepared) | 35 | 19.9 |
| Pineapple Juice (unsweetened) | 50 | 6.8 |
| Orange (fresh fruit) | 35 | 4.1 |
| Orange juice (freshly squeezed and sugar free) | 45 | 4.8 |
| Peanut | 15 | 2.4 |
| Peanuts (Dry Roasted) | 15 | 2.3 |
| Peanut Butter (Sugar Free) | 25 | 7.0 |
| Peanut Oil (Sugar Free) | 40 | 8.6 |
| Artichoke | 20 | 1.2 |
| Acerola, Barbados Cherry (fresh) | 20 | 0.1 |
| Basil | 5 | 0.1 |
| Eggplant | 20 | 1.7 |
| Eggplant Caviar | 40 | 5.3 |
| Balsamic vinegar | 5 | 2.8 |
| Banana | 48 | 10.1 |
| Dessert Banana (Green) | 45 | 15.7 |
| Platano (raw) | 45 | 14.4 |
| Bananas (Dried) | 48 | 42.4 |
| Mutton (Lamb) | 0 | 0.0 |
| Boiled lamb | 0 | 0.0 |
| Muesli Bar, Gluten Free | 50 | 37.1 |
| White corn, sweet corn, frozen corn | 55 | 10.4 |
| White almond paste / puree (without sweeteners) | 35 | 16.7 |
| White beans | 35 | 21.4 |
| White beans (boiled) | 33 | 8.3 |
| White chocolate | 44 | 26.0 |
| Buckwheat pancakes | 40 | 3.6 |
| Soybeans | 15 | 4.5 |
| Beans, fava (raw) | 40 | 7.2 |
| Broccoli | 15 | 0.5 |
| Broccoli (cooked) | 45 | 3.1 |
| Brussels sprouts (fresh) | 15 | 1.1 |
| Bulgur | 55 | 10.2 |
| Vanilla | 5 | 3.3 |
| Durum wheat vermicelli | 35 | 8.1 |
| Soy vermicelli | 30 | 24.6 |
| Ham, sliced, sausages | 0 | 0.0 |
| Grapes, green (raw) | 45 | 5.4 |
| Grapes, red (raw) | 45 | 8.1 |
| Grape Juice (unsweetened) | 45 | 6.9 |
| Cherry (sweet, fresh) | 25 | 4.0 |
| Beef (steak, etc.) | 0 | 0.0 |
| Boiled lean beef | 0 | 0.0 |
| Boiled beef tongue | 0 | 0.0 |
| Beef brains | 0 | 0.0 |
| Roast beef liver | 50 | 0.0 |
| Blueberry | 25 | 2.0 |
| Peas (green, fresh) | 35 | 4.5 |
| Peas (frozen, boiled) | 51 | 4.6 |
| Green peas (canned) | 45 | 2.9 |
| Green peas | 15 | 1.5 |
| Mustard (with sugar) | 55 | 5.9 |
| Dijon mustard | 35 | 3.3 |
| Pomegranate (fresh) | 35 | 6.7 |
| Grapefruit | 22 | 0.0 |
| Canned Grapefruit | 47 | 4.3 |
| Pomelo, sheddock (fresh) | 25 | 2.0 |
| Grapefruit juice (unsweetened) | 45 | 2.7 |
| Walnuts | 15 | 1.1 |
| Buckwheat | 50 | 22.0 |
| Mushrooms | 15 | 0.8 |
| Mushrooms (cooked) | 36 | 1.9 |
| Pear (fresh fruit) | 30 | 4.7 |
| Melon pear (pepino) | 40 | 8.0 |
| Canned pears | 55 | 8.6 |
| Pears (dried) | 43 | 26.9 |
| Goose fat | 0 | 0.0 |
| Goose | 0 | 0.0 |
| Jam | 51 | 47.5 |
| Wild rice | 45 | 33.8 |
| Yeast | 35 | 6.3 |
| Brewer’s yeast | 35 | 0.0 |
| Blackberry (fresh berry) | 25 | 2.5 |
| Yellow gooseberry | 15 | 1.8 |
| Acorns | 25 | 10.3 |
| Fat (animal / vegetable) | 0 | 0.0 |
| Grains (sprouted) | 15 | 6.2 |
| Coffee beans | 50 | 0.1 |
| Energy bar (sugar free) | 50 | 23.4 |
| Cereals, whole (sugar free) | 45 | 27.3 |
| Ginger | 15 | 0.6 |
| Turkey | 0 | 0.0 |
| Turkey (boiled) | 0 | 0.0 |
| Fig (fresh) | 35 | 6.7 |
| Fig (dried) | 50 | 28.9 |
| Yogurt | 35 | 1.6 |
| Yogurt 1.5% natural | 35 | 0.5 |
| Sweet yogurt | 52 | 4.7 |
| Soy yogurt (natural) | 20 | 1.6 |
| Fruit yogurt | 52 | 1.5 |
| Fat-free yogurt | 33 | 2.5 |
| Squash | 15 | 0.7 |
| Cocoa Powder (Sugar Free) | 20 | 4.4 |
| Kamut, Egyptian Wheat (cooked) | 40 | 25.4 |
| Capellini (pasta) | 45 | 32.9 |
| Capers | 20 | 0.8 |
| White cabbage | 15 | 0.9 |
| Brussels sprouts | 15 | 0.3 |
| Sauerkraut | 15 | 0.8 |
| Cauliflower | 15 | 0.8 |
| Buckwheat porridge | 40 | 12.4 |
| Pine nuts | 15 | 2.9 |
| Ketchup | 55 | 14.0 |
| Kefir (1% fat) | 31 | 1.2 |
| Kefir (regular) | 36 | 1.4 |
| Kefir low-fat | 25 | 0.0 |
| Cashew nuts | 25 | 3.1 |
| Cashew nuts (salted) | 22 | 6.6 |
| Kiwi | 50 | 7.3 |
| Quinoa (unprepared) | 40 | 22.8 |
| Quinoa (cooked) | 35 | 7.3 |
| Chinese noodles | 35 | 23.4 |
| Maple syrup | 55 | 36.9 |
| Strawberries (fresh berries) | 25 | 1.9 |
| Strawberry Jam (Low Sugar) | 51 | 31.1 |
| Cranberries (fresh) | 45 | 5.5 |
| Cranberry Juice (unsweetened) | 50 | 7.3 |
| Goat milk | 24 | 1.1 |
| Coconut | 45 | 0.8 |
| Coconut milk (raw) | 40 | 1.1 |
| Coconut Sugar | 35 | 1.8 |
| Cooked sausage | 34 | 9.5 |
| Kohlrabi | 20 | 2.1 |
| Hemp seed (peeled) | 4 | 0.3 |
| Chocolate candy with sweeteners | 23 | 8.2 |
| Cinnamon | 5 | 2.9 |
| Pickled Cucumber | 15 | 0.7 |
| Pork cutlets | 50 | 9.8 |
| Red caviar | 0 | 0.0 |
| Rabbit | 0 | 0.0 |
| Rabbit (fried) | 0 | 0.0 |
| Barley groats | 25 | 15.8 |
| Fresh corn | 35 | 1.8 |
| Sesame | 35 | 8.1 |
| Sesame paste, tahini | 40 | 4.9 |
| Sesame seed | 35 | 4.3 |
| Dried apricots | 35 | 21.2 |
| Boiled chicken breast | 0 | 0.0 |
| Chicken | 0 | 0.0 |
| Chicken (fried) | 0 | 0.0 |
| Carob (carob powder) | 15 | 11.7 |
| Lasagna | 47 | 7.0 |
| Instant noodles | 52 | 29.5 |
| Orache | 53 | 34.0 |
| Linen | 35 | 9.7 |
| Hazelnuts | 25 | 2.5 |
| Lemon (Fresh Fruit) | 20 | 0.6 |
| Lemon juice (unsweetened) | 20 | 0.6 |
| Lettuce (fresh) | 15 | 0.5 |
| Lychee (fresh fruit) | 50 | 7.6 |
| Lotus (root powder) | 33 | 4.1 |
| Onion (fresh) | 15 | 1.6 |
| Leek | 15 | 1.2 |
| Shallot | 15 | 2.5 |
| Peeled peas (fresh) | 25 | 15.0 |
| Flaxseed | 35 | 0.6 |
| Lupine | 15 | 6.1 |
| Mayonnaise (homemade) | 0 | 0.0 |
| Whole Wheat Pasta | 40 | 10.6 |
| Pasta | 50 | 15.4 |
| Pasta (from durum wheat) | 50 | 11.6 |
| Buckwheat Pasta | 40 | 28.4 |
| Macaroons, Coconut Flour | 32 | 18.1 |
| Poppy seed | 35 | 9.8 |
| Raspberries (fresh berries) | 25 | 3.0 |
| Mandarin | 30 | 3.9 |
| Tangerine (canned) | 47 | 4.2 |
| Cassava (bitter, sweet) | 55 | 20.9 |
| Passion fruit | 30 | 6.9 |
| Margarine | 0 | 0.0 |
| Marmalade (sugar free) | 30 | 22.2 |
| Black olives | 15 | 4.8 |
| Butter | 0 | 0.0 |
| Mung Bean Mung | 25 | 15.8 |
| Almond | 15 | 1.9 |
| Almond paste (sugar free) | 35 | 15.1 |
| Almond oil | 25 | 0.0 |
| Almond milk | 30 | 3.9 |
| Milk | 31 | 1.6 |
| Coconut Milk | 40 | 1.1 |
| Natural milk | 32 | 1.3 |
| Skim milk | 27 | 0.1 |
| Soya milk | 30 | 1.8 |
| Chocolate milk | 34 | 3.7 |
| Skim milk | 31 | 1.5 |
| Whole milk | 34 | 1.6 |
| Milk chocolate | 49 | 28.9 |
| Seafood (oysters, shrimp, mussels, etc.) | 0 | 0.0 |
| Carrot Juice (unsweetened) | 40 | 2.6 |
| Carrot (fresh) | 30 | 2.0 |
| Ice cream (with fructose) | 35 | 9.4 |
| Soya milk ice cream | 35 | 6.0 |
| Ice cream (skim, vanilla) | 46 | 13.8 |
| Cloudberry (fresh berries) | 25 | 1.7 |
| Buckwheat flour | 40 | 28.2 |
| Kamut flour | 45 | 32.4 |
| Quinoa flour | 40 | 22.9 |
| Spelled flour | 45 | 30.5 |
| Chickpea flour | 35 | 23.1 |
| Whole grain rye flour | 45 | 28.9 |
| Soya flour | 25 | 4.5 |
| Medlar japanese plum | 55 | 5.7 |
| Muesli (sugar free) | 50 | 23.6 |
| Palm pulp | 20 | 1.2 |
| Nectarine (fresh fruit) | 35 | 4.1 |
| Chickpeas | 10 | 6.1 |
| Chickpeas (canned) | 35 | 6.8 |
| Skim cheese | 30 | 0.4 |
| Sea buckthorn | 30 | 0.8 |
| Vegetable soup | 40 | 2.5 |
| Oat flour | 25 | 3.0 |
| Cucumber | 15 | 0.4 |
| Dill pickles | 15 | 0.2 |
| Plain / Spotted Beans (Fresh) | 35 | 5.9 |
| Olives | 15 | 0.9 |
| Olive oil | 0 | 0.0 |
| Omelette | 49 | 7.3 |
| Prickly pear (fresh fruit) | 35 | 3.4 |
| Oregano | 5 | 3.2 |
| Walnut | 15 | 2.1 |
| Hazelnut | 15 | 2.5 |
| Pine nuts | 15 | 1.9 |
| Cashew nuts | 15 | 4.5 |
| Nuts (mix with raisins) | 21 | 9.8 |
| Bran (wheat, oat) | 15 | 6.8 |
| Wholemeal Pasta | 50 | 32.1 |
| Whole grain pasta made by al dente | 40 | 14.6 |
| Chinese cabbage | 20 | 0.4 |
| Pepino, melon pear | 40 | 8.0 |
| Sweet pepper | 15 | 0.8 |
| Chilli | 15 | 1.4 |
| Chilli Green (Fresh) | 15 | 1.2 |
| Perlovka | 25 | 18.4 |
| Peach (canned in syrup) | 55 | 8.1 |
| Peach (fresh fruit) | 35 | 4.0 |
| Dried Peaches | 35 | 20.2 |
| Shortbread Cookies (Integral Flour, Sugar Free) | 40 | 17.2 |
| Pesto (sauce) | 15 | 0.9 |
| Motley beans, borlotti, roman beans | 35 | 12.4 |
| Parsley | 15 | 0.9 |
| Parsley (cooked) | 52 | 3.3 |
| Cookies (whole grain flour, sugar free) | 50 | 23.4 |
| Butter cookies (flour, butter, sugar) | 55 | 29.1 |
| Oatmeal cookies | 55 | 39.5 |
| Multi Grain Cookies | 51 | 33.2 |
| Banana pie | 47 | 17.1 |
| Plantano (Raw) | 45 | 13.6 |
| Sunflower (seeds) | 35 | 7.0 |
| Spelled wheat | 40 | 24.5 |
| Pomelo | 30 | 3.0 |
| Tomatoes (fresh) | 30 | 1.1 |
| Popcorn | 55 | 40.7 |
| Kidneys (braised) | 0 | 0.0 |
| Yogurt | 32 | 1.3 |
| Spices (cinnamon) | 5 | 4.0 |
| Whole Grain Wheat | 45 | 26.8 |
| Wheat flakes | 45 | 27.4 |
| Passion fruit, granadilla (fresh) | 30 | 4.0 |
| Ravioli (from durum wheat) | 40 | 11.6 |
| Crustaceans (lobster, crab, spiny lobster) | 5 | 0.1 |
| Vegetable fat | 0 | 0.0 |
| Ratatouille | 20 | 1.0 |
| Rhubarb | 15 | 0.4 |
| Radish | 15 | 0.5 |
| Turnip (raw) | 30 | 1.9 |
| Rye flour (medium grinding) | 50 | 27.9 |
| Rye flakes | 45 | 37.2 |
| Basmati Rice | 50 | 37.5 |
| Unpeeled Basmati Rice | 45 | 16.2 |
| Wild rice (black) | 35 | 7.3 |
| Brown rice | 50 | 36.5 |
| Red rice | 55 | 38.8 |
| Bamboo sprouts | 20 | 1.0 |
| Lentil sprouts | 25 | 5.5 |
| Fish (salmon, tuna, etc.) | 0 | 0.0 |
| Salad (“iceberg”, leaf, arugula, etc.) | 15 | 0.3 |
| Fat | 0 | 0.0 |
| Sausages | 30 | 0.6 |
| Sweet corn | 48 | 8.9 |
| Beetroot (fresh) | 30 | 2.6 |
| Beetroot | 15 | 0.6 |
| Fried pork | 0 | 0.0 |
| Fat Pork | 0 | 0.0 |
| Grilled pork | 0 | 0.0 |
| Lean pork | 0 | 0.0 |
| Celery (fresh) | 15 | 0.3 |
| Seeds (pumpkin) | 25 | 13.5 |
| Chia Seeds (Dried) | 30 | 12.6 |
| Dry cider | 40 | 11.6 |
| Corn syrup | 15 | 11.7 |
| Chicory Syrup | 55 | 5.2 |
| Scorzonera (Kozelec) | 30 | 0.3 |
| Sweet pepper (red, green), paprika | 15 | 1.0 |
| Cream | 0 | 0.0 |
| Cream (18%) | 33 | 1.3 |
| Cream (30%) | 0 | 0.0 |
| Cream (10%) | 30 | 3.0 |
| Butter (high fat) | 14 | 0.1 |
| Plums (fresh) | 35 | 3.9 |
| Sour cream | 0 | 0.0 |
| Red currant (fresh berry) | 25 | 1.9 |
| Black currant (fresh berry) | 15 | 1.1 |
| Soya cream | 20 | 12.9 |
| Soy sauce | 20 | 1.0 |
| Pineapple juice (sugar free) | 50 | 6.4 |
| Grape juice (sugar free) | 55 | 9.3 |
| Grapefruit juice (sugar free) | 45 | 4.5 |
| Pear juice | 50 | 5.5 |
| Cranberry juice (sugar free) | 50 | 7.3 |
| Tomato juice | 35 | 1.5 |
| Apple juice (sugar free) | 50 | 5.7 |
| Orange juice | 48 | 4.8 |
| Apple juice | 41 | 4.5 |
| Salted cucumbers | 15 | 0.3 |
| Sorbet (sugar free) | 40 | 4.8 |
| Sausages | 28 | 6.7 |
| Soybean | 15 | 4.5 |
| Spaghetti (well cooked) | 55 | 12.8 |
| Whole Grain Spaghetti | 40 | 10.6 |
| Spaghetti al dente | 45 | 21.5 |
| Spaghetti bolognese | 52 | 9.9 |
| Asparagus | 15 | 0.6 |
| Stevia | 0 | 0.0 |
| String Beans (Fresh) | 30 | 1.1 |
| Lentil soup puree | 44 | 6.6 |
| Soup with chicken and mushrooms | 46 | 0.7 |
| Surimi (minced fish in crab sticks) | 50 | 3.4 |
| Sushi | 55 | 11.6 |
| Sushi, salmon | 48 | 7.3 |
| Cheese (Mozzarella, pressed cottage cheese, etc.) | 0 | 0.0 |
| Tofu cheese | 15 | 0.6 |
| Chees Feta | 30 | 1.2 |
| Tagliatelle (well cooked) | 55 | 34.8 |
| Tangerines, tangerines, satsuma (fresh) | 30 | 3.9 |
| Taro | 48 | 12.7 |
| Tahin | 40 | 8.4 |
| Cottage cheese | 30 | 0.8 |
| Cottage cheese 9% fat | 30 | 2.7 |
| Low-fat cottage cheese | 30 | 0.3 |
| Curd | 45 | 10.3 |
| Veal | 0 | 0.0 |
| Boiled veal | 0 | 0.0 |
| Tempeh | 15 | 1.4 |
| Caraway | 5 | 0.6 |
| Mashed Tomato | 35 | 3.1 |
| Tomato sauce (natural, sugar free) | 35 | 1.3 |
| Tomato soup | 38 | 2.7 |
| Tomatoes | 30 | 1.1 |
| Tomatoes (dried) | 35 | 10.2 |
| Jerusalem artichoke (fresh) | 50 | 6.4 |
| Tortilla, White Corn | 49 | 23.1 |
| Tofu, bean curd | 15 | 0.1 |
| Turnip, turnip (fresh) | 30 | 1.8 |
| Dill (fresh) | 25 | 1.6 |
| Vinegar | 15 | 0.0 |
| Urad bean (steamed) | 43 | 27.1 |
| Roast duck | 0 | 0.0 |
| Duck | 0 | 0.0 |
| Falafel (from beans, fava) | 40 | 8.4 |
| Azuki Beans | 35 | 22.0 |
| White beans | 35 | 22.4 |
| Green beans | 30 | 2.1 |
| Red beans | 35 | 18.4 |
| Fennel | 15 | 1.1 |
| Fettuccine | 32 | 21.6 |
| Physalis | 15 | 0.6 |
| Dried dates | 40 | 27.7 |
| Pistachios | 15 | 4.2 |
| Fructose | 20 | 20.0 |
| Foie gras, goose liver paste (canned) | 0 | 0.0 |
| Bread (oatmeal) | 47 | 19.2 |
| Buckwheat bread | 50 | 22.9 |
| Germinated bread | 35 | 12.7 |
| Wholemeal bread | 40 | 15.9 |
| Pumpernickel Bread | 45 | 21.6 |
| Pumpkin bread | 40 | 17.0 |
| Fruit bread | 47 | 24.4 |
| Horseradish | 10 | 1.1 |
| Hummus | 25 | 3.5 |
| Persimmon, persimmon eastern (fresh) | 50 | 7.7 |
| Cauliflower (fresh) | 15 | 0.8 |
| Braised Cauliflower | 15 | 0.0 |
| Whole Grain (Rye) | 34 | 19.0 |
| Whole milk 3% | 27 | 1.2 |
| Chicory | 15 | 0.6 |
| Chicory (drink) | 40 | 1.1 |
| Zucchini | 15 | 0.5 |
| Chickens | 0 | 0.0 |
| Chayote (Mexican cucumber), mashed from it | 50 | 2.3 |
| Cheddar | 0 | 0.0 |
| Sweet cherry | 25 | 0.1 |
| Blueberries | 53 | 4.0 |
| Prunes | 40 | 25.6 |
| Dark Chocolate (with 85% Cocoa Content) | 20 | 9.6 |
| Garlic | 30 | 9.0 |
| Lentils (yellow) | 30 | 19.6 |
| Lentils (green) | 25 | 12.5 |
| Lentil soup | 30 | 2.4 |
| Chips, corn, salted | 42 | 25.6 |
| Chocolate | 49 | 29.9 |
| Chocolate (+ 70% cocoa) | 25 | 9.0 |
| Dark chocolate | 23 | 13.8 |
| Spinach | 15 | 0.3 |
| Sorrel | 15 | 0.0 |
| Sherbet | 50 | 27.6 |
| Endive | 15 | 0.0 |
| Dried apples | 35 | 20.6 |
| An Apple | 36 | 5.0 |
| Applesauce (unsweetened) | 35 | 4.0 |
| Apple cider (brut) | 40 | 0.0 |
| Apple Juice (unsweetened) | 40 | 4.9 |
| Goji berries | 25 | 13.3 |
| Egg | 0 | 0.0 |
| Barley flour | 30 | 16.8 |
