Complete Low Glycemic Foods List (2025)
What You'll Find:
- ✓ 100+ low GI foods organized by category
- ✓ Exact GI values for each food
- ✓ Serving sizes and preparation tips
- ✓ Links to detailed category guides
- ✓ Shopping list recommendations
Low glycemic foods are the foundation of stable blood sugar control. With GI values below 55, these foods cause gradual, sustained rises in blood glucose—perfect for diabetics, weight loss, and sustained energy.
This comprehensive guide organizes over 100 low GI foods by category, making it easy to plan meals and build a sustainable eating pattern that supports your health goals.
Table of Contents
Understanding Low GI Foods
Gradual blood sugar rise. Best choice for most meals.
Moderate impact. Eat in smaller portions.
Rapid spike. Limit or avoid.
Why Choose Low GI Foods?
- Better Blood Sugar Control: Prevent spikes and crashes
- Sustained Energy: Feel full and energized for hours
- Weight Management: Reduced hunger and cravings
- Heart Health: Improved cholesterol and reduced inflammation
- Diabetes Management: Easier to maintain target blood sugar ranges
Low GI Fruits
Most fruits are naturally low to medium GI. The best choices are:
Lowest GI Fruits (GI < 40)
- Cherries (GI: 22)
- Grapefruit (GI: 25)
- Apricots, dried (GI: 31)
- Apples (GI: 36)
- Pears (GI: 38)
- Plums (GI: 39)
Low-Medium GI Fruits (GI 40-55)
- Peaches (GI: 42)
- Oranges (GI: 43)
- Grapes (GI: 46)
- Kiwi (GI: 47)
- Mango (GI: 51)
- Bananas, slightly green (GI: 51)
Low GI Vegetables
Almost all non-starchy vegetables are low GI. They should form the foundation of every meal:
Leafy Greens (GI <15)
- • Spinach
- • Kale
- • Lettuce
- • Arugula
- • Swiss chard
Cruciferous (GI <15)
- • Broccoli
- • Cauliflower
- • Brussels sprouts
- • Cabbage
Other Vegetables
- • Bell peppers (GI <15)
- • Tomatoes (GI <15)
- • Cucumbers (GI <15)
- • Carrots, raw (GI 16)
- • Green peas (GI 48)
Low GI Grains & Starches
Choose whole grains over refined versions for lower GI and more nutrients:
Lowest GI Grains
- Barley (GI 28): Highest fiber content
- Bulgur (GI 48): Quick-cooking whole grain
- Quinoa (GI 53): Complete protein
- Steel-cut oats (GI 52): Better than rolled
- Whole wheat pasta (GI 48): Cook al dente
Breads & Cereals
- All-Bran (GI 42): Very high fiber
- Muesli (GI 49): No added sugar
- Pumpernickel (GI 50): Coarse rye bread
- Sourdough (GI 54): Fermentation lowers GI
Proteins & Legumes
Most proteins have no GI value (or very low). Legumes are especially beneficial:
Legumes (Low GI + High Protein)
- Lentils (GI 32): Red, green, brown varieties
- Chickpeas (GI 28): Great for salads, hummus
- Kidney beans (GI 24): High in fiber
- Black beans (GI 30): Versatile for many dishes
- Soybeans (GI 16): Complete protein source
Animal Proteins (No GI)
- Fish & seafood: Especially fatty fish (salmon, mackerel)
- Chicken & turkey: Lean protein sources
- Eggs: Complete protein, versatile
- Lean beef & pork: In moderation
- Tofu & tempeh: Plant-based proteins
Dairy & Alternatives
Low GI Dairy
- Plain Greek yogurt (GI 14): High protein
- Milk, whole (GI 31): Better than skim
- Milk, skim (GI 32): Still low GI
- Cottage cheese (GI ~15): High protein
- Most cheeses: Minimal GI impact
Plant-Based Alternatives
- Soy milk (GI 34): Best protein content
- Almond milk (GI ~25): Unsweetened only
- Coconut milk: Low carb, low GI
- ⚠ Avoid rice milk (GI 86 - high!)
Low GI Snacks
Nuts & Seeds
All have very low GI:
- Almonds
- Walnuts
- Cashews
- Chia seeds
- Pumpkin seeds
Quick Snacks
- Dark chocolate (70%+)
- Apple + nut butter
- Veggies + hummus
- Hard-boiled eggs
- Greek yogurt + berries
Avoid
- Pretzels (GI 83)
- Rice cakes (GI 82)
- Cookies (GI 70+)
- Candy (GI 70+)
Your Low GI Shopping List
Print this list and take it to the grocery store:
Weekly Essentials
- Leafy greens (spinach, kale, lettuce)
- Cruciferous vegetables (broccoli, cauliflower)
- Berries (fresh or frozen)
- Apples and pears
- Greek yogurt (plain)
- Eggs
- Legumes (canned or dried)
- Whole grains (oats, quinoa, barley)
- Nuts and seeds
- Lean proteins (chicken, fish)
Pantry Staples
- Steel-cut oats
- Quinoa and barley
- Lentils and beans (canned)
- Whole wheat pasta
- Sourdough or pumpernickel bread
- Olive oil
- Nuts and nut butters
- Dark chocolate (70%+)
- Spices and herbs
Explore By Category
Low GI Fruits Guide
Complete fruit rankings with serving tips.
Low GI Vegetables
24 vegetables ranked by GI.
Low GI Grains
Best whole grains for blood sugar.
Best Foods for Diabetics
50 diabetes-friendly foods.
Low GI Diet Guide
Complete guide with meal plans.
Interactive Tools
Calculators and food comparison tools.