List of Foods to Eat on a Low Glycemic Diet
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It's a tale as old as time: You eat a huge-ass cupcake, get a surge of energy—and then 30 minutes later you crash.
Well, a lot of foods beyond desserts (like brown rice, peas, and even some vegetables) can also mess with your blood sugar and cause this same effect. It's a brutal cycle that often leads to cravings and weight gain.
Luckily, there's this thing called the glycemic index that makes the process of choosing blood-sugar-friendly foods less of a guessing game. It's basically a ranking system that looks at how foods with carbohydrates affect your blood sugar levels.
According to the American Diabetes Association, a low GI food is anywhere below 55, a medium GI food lands between 56 to 69, and a high GI food is rated 70 or higher. The lower the number, the less that food affects your insulin and blood sugar, says Ginger Hultin, R.D.N., and spokesperson for the Academy of Nutrition and Dietetics.
"Foods with a high GI are quickly digested and absorbed, causing a rapid rise in blood sugar," she says, and are often (but not always) high in processed carbs and sugars. Lower GI foods are digested and absorbed at a slower rate, leading to a gradual rise in blood sugar levels instead—keeping your energy levels stable and reducing any sudden, intense cookie cravings.
So whether you're diabetic or just want the crash-and-burn cravings cycles to S-T-O-P, check out the 30 foods to keep on your low-glycemic foods list:
1 of 30
Cauliflower
GI: 15
"A delicious, low carbohydrate way to 'beef up' the nutrient density of your dishes! Think breads, rice, and even mashed potatoes," says Elizabeth Ann Shaw, R.D.N.
Per 1/2 cup serving (cooked): 15 cal, 0 g fat (0 g sat), 3 g carbs, 1 g sugar, 10 mg sodium, 1 g fiber, 1 g protein.
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Walnuts
GI: Around 20
"A great way to boost your intake of omega-3 fatty acids, walnuts provide an excellent addition to a heart-healthy diet," says Shaw.
Per 1/4 cup serving: 160 cal, 16 g fat (1.5 g sat), 3 g carbs, 1 g sugar, 0 mg sodium, 2 g fiber, 4 g protein.
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Cherries
GI: 22
"Surprisingly, the ruby-red summer fruit is actually a low GI food!" says Shaw. You can also add it to fruit salads, desserts, and smoothies.
Per 1 cup serving (with pits): 90 cal, 0 g fat (0 g sat), 22 g carbs, 20 g sugar, 0 mg sodium, 3 g fiber, 1 g protein.
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Blueberries
GI: 53
Blueberries are high in antioxidants to better your heart and skin health and to reduce inflammation, and they happen to also be low on the GI scale, says Lauren Harris-Pincus, R.D.N., author of The Protein-Packed Breakfast Club.
Per 1 cup serving: 80 calories, 0g fat/sat fat, 0mg sodium, 19g carbs, 6g fiber, 10g sugar, 0g protein.
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Chickpeas
GI: 28
Add chickpeas to salads or eat them roasted with spices for a protein-packed, low-GI food, says Harris-Pincus. They are also high in fiber, magnesium, and iron to keep you full and energized.
Per 1/2 cup serving: 120 calories, 1g fat, 0g sat fat, 150mg sodium, 20g carbs, 7g fiber, 0 sugar, 7g protein.
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Rolled oats
GI: 55
Old-fashioned rolled oats are great for boosting satiety and providing fiber, and they come in at a low GI score. Harris-Pincus says steel-cut oats have an even lower GI score of 42.
Per 1/2 cup serving: 150 calories, 3g fat, -5g sat fat, 0mg sodium, 27g carbs, 4g fiber 1g sugar, 5g protein.
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Sweet potato
GI: 44
Boiled sweet potato without the skin is high in antioxidants like beta-carotene. But baking sweet potato increases the GI, says Harris-Pincus, so you'll want to boil it for the lowest number.
Per 1 medium sweet potato: 115 calories, 0.2g fat, 0g sat fat, 40mg sodium, 27g carbs, 4g fiber, 9g sugar, 2g protein.
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Whole-Wheat Spaghetti
GI: 48
"Whole-wheat pasta used to be synonymous with cardboard, but with improvements in product development, it now has a pleasant mouth feel and cooking versatility," says Maggie Moon, R.D., and author of The MIND Diet.
Per 1 cup serving: 174 calories, 2 g fat (0.3 g sat), 35 g carbs, 0.9 g sugar, 5 mg sodium, 4.6 g fiber, 7 g protein.
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Raw Dates
GI: 42
"Dates are naturally sweet and can add sweetness as well as fiber to smoothies, grain salads, and more," says Moon.
Per 1/4 cup serving: 104 calories, 0.1 g fat (0 g sat), 28 g carbs, 23 g sugar, 1 mg sodium, 2.9 g fiber, 0.9 g protein
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Soy Milk
GI: 34
"For those looking for a plant-based alternative to conventional milk, soy milk offers up a good amount of protein per cup," says Moon.
Per 1 cup serving: 79 calories, 4.0 g fat (0.5 g sat), 4 g carbs, 1 g sugar, 84 mg sodium, 1.0 g fiber, 7.0 g protein.
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Strawberries
GI: 41
"Strawberries are among the lower end of GI for berries. Stick with the proper portion for a snack high in fiber and vitamin C," says Hultin.
Per 1 cup serving: 49 calories, 0.5 g fat (0.0 g sat), 12 g carbs, 7.4 g sugar, 2 mg sodium, 3.0 g fiber, 1.0 g protein.
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Cashews
GI: Around 27
"Many types of nuts are low GI because they are an unprocessed, whole food high in fiber, protein, and healthy fats. Keep in mind that a serving is fairly small at one ounce (about 16 to 18 nuts)," says Hultin.
Serving size of 1 oz.: 157 calories, 12.4 g fat (2.2 g sat), 8.5 g carbs, 22 g sugar, 3 mg sodium, 1 g fiber, 5.2 g protein.
13 of 30
Snow peas
GI: 15
Snow peas are a great low-glycemic, crunchy snack (and interestingly, they're way lower on the GI scale than regular peas, which rank at 68).
Per 1 cup serving: 26 calories, 0.1 g fat (0 g sat fat), 5 carbs, 3 g sugar, 3 mg sodium, 2 g fiber, 2 g protein.
14 of 30
Zucchini
GI: 15
It's time to get on board with the zoodle craze. "Zucchini and other summer squash are very low GI foods, low in calories yet flavorful and versatile for cooking," says Hultin, making them a great sub for pastas and carb-focused dishes.
Serving size of 1 cup: 19 calories, 0.4 g fat (0.0 g sat), 3.5 g carbs, 3 g sugar, 9 mg sodium, 1 g fiber, 1.4 g protein.
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Celery
GI: 15
"Celery is a very low glycemic food and a perfect crunchy snack that has very little impact on blood sugars," says Hultin.
Per 1 cup serving: 14 calories, 0.2 g fat (0.0 g sat), 3 g carbs, 1.4 g sugar, 8 mg sodium, 1.6 g fiber, 0.7 g protein.
16 of 30
Kale
GI: 15
"Perfect for hearty salads and to add bulk to soups and stews," says Dana Angelo White, R.D. of this nutritional powerhouse. It's also high in iron, protein, and folate for brain health and satiety.
Per 1 cup serving (raw): 33 calories, 0g fat (0g sat), 7g carbs, 0g sugar, 29mg sodium, 1g fiber, 2g protein.
17 of 30
Lentils
GI: 32
"Pulses like lentils are a go-to for plant-based protein, fiber, and healthy carbs," says White.
Per 1/2 cup serving (boiled): 115 calories, 0.5g fat ( 0g sat), 20g carbs, 2g sugar, 2mg sodium, 8g fiber, 9g protein.
18 of 30
Apples
GI: 36
"Apples live up to the nutritional hype!" says White. They're high in fiber and low on the glycemic index, making them a great snack.
Per 1 medium apple: 95 calories, 0g fat (0g sat), 25g carbs, 19g sugar, 2mg sodium, 4 g fiber, 0g protein.
19 of 30
Carrots
GI: 39
"Carrots get a bad reputation for being too high in natural sugars but they are truly an antioxidant powerhouse. Don't pass on this handy, colorful snack-friendly food," says White.
Per 1/2 cup (cooked): 27 cal, 0g fat (0 g sat), 6g carbs, 3g sugar, 45mg sodium, 2g fiber, 1g protein.
20 of 30
Quinoa
GI: 53
"Choose quinoa over higher GI grains for stuffings, fillings, bowls and grain salads," says White. Quinoa also offers a ton of protein and fiber to fill you up and boost your metabolism.
Per 1 cup serving (cooked): 222cal, 4 g fat (0 g sat), 39 g carbs, 0g sugar, 13mg sodium, 5g fiber, 8g protein.
21 of 30
Artichokes
GI: 15
"Artichokes are packed with phytochemicals that protect the heart and fiber, which may help lower blood pressure," says Natalie Rizzo, R.D.
Per 1 medium artichoke: 60 cal, 0g fat (0 g sat), 13 g carbs, 1 g sugar, 120 mg sodium, 7 g fiber, 1.9 g protein.
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Mangos
GI: 55
"Many people don't realize that mangoes actually have more Vitamin C than most citrus fruit. Plus, it is rich in fiber, making it super satisfying," says Rizzo.
Serving size of 1 cup: 100 cal, 0 g fat (0 g sat), 24 g carbs, 22 g sugar, 2 mg sodium, 3 g fiber, 1 g protein.
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Milk
GI: 38
"Not only does milk have nine essential vitamins and minerals, it's also packed with protein. It also contains bone-building calcium and vitamin D," says Rizzo.
Per 1 cup serving: 105 cal, 3 g fat (1 g sat), 12 g carbs, 12 g sugar, 130 mg sodium, 0 g fiber, 8 g protein.
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Brussels Sprouts
GI: 15
"This cruciferous vegetable is high in glucosinolates, which have been shown to reduce DNA damage. They are also high in fiber, which helps with weight management," says Kailey Proctor, R.D.N.
Serving size of 1 cup raw: 38 cal, 0.3 g fat (0.1 sat fat), 8 g carbs, 2 g sugar, 22 mg sodium, 3.3 g fiber, 3 g protein.
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Almonds
GI: 15
"This nut is high in Vitamin E, which keeps skin healthy and may reduce the signs of aging. The protein and fat content make a great snack because fat, fiber, and protein keep us fuller, longer, making us less likely to overeat at other meals," says Proctor.
Per 1/4 cup serving: 164 cal, 14.4 g fat (1.1 g sat. fat), 5.6 g carbs, 1.4 g sugar, 0 mg sodium, 3.4 g fiber, 6 g protein.
26 of 30
Greek Yogurt
GI: 11
"Greek yogurt helps you feel fuller, longer, between meals, so you are less likely to snack between meals," says Proctor. Also, yogurt is a great source of calcium, which will keep your bones strong and lower risk of osteoporosis.
Per 1 cup serving (plain, non-fat): 120 cal, 0 g fat (0 g sat fat), 9 g carbs, 6 g sugar, 85 mg sodium, 0 g fiber, 22 g protein.
27 of 30
Avocado
GI: 10
Your favorite toast topping a.k.a. avocado "helps maintain blood sugars due to low carbohydrate content and high unsaturated fat content," Proctor says.
Per 1/3 medium avocado: 80 calories, 8 g fat (1 g sat fat), 4 g carbs, 0 g sugar, 3 g fiber, 0 mg sodium, 1 g protein.
28 of 30
Bulgur
GI: 45
Like quinoa, bulgur is high in nutrients like magnesium and iron, while staying lower on the GI index than other grains (like brown rice).
Per 1 cup serving (cooked): 151 calories, 0.4 g fat (0 g sat fat), 34 g carbs, 0.2 g sugar, 8 g fiber, 9 mg sodium, 6 g protein.
29 of 30
Red onions
GI: 15
Onions (especially red onions) are high in the antioxidants anthocyanin and quercetin, which together can kill human cancer cells.
Per 1 cup serving: 64 calories, 0.16 g fat (0 g sat fat), 15 g carbs, 7 g sugar, 3 g fiber, 6 mg sodium, 2 g protein.
30 of 30
Lettuce
GI: 15
The classic salad base is def a good food to have in your low-glycemic arsenal. Romaine in particular is packed with vitamin C and folate.
Per 1 cup serving (shredded): 5 calories, fat (sat fat), carbs, sugar, fiber, sodium, 0.5 g protein.
List of Foods to Eat on a Low Glycemic Diet
Source: https://www.womenshealthmag.com/food/g20697064/low-glycemic-foods-list/