You can grab a PDF of the Low Glycemic Index Foods List by clicking the download button at the end of this post. This list is a handy guide that tells you which foods have a low Glycemic Index (GI). The GI measures how quickly a food raises your blood sugar after you eat it. Foods with a low GI have a slower and steadier effect on blood sugar, while those with a high GI cause a quick spike.
This list is useful for people who want to follow a diet that keeps their blood sugar in check, helps with weight loss, or lowers the risk of chronic diseases. It includes a variety of foods like fruits, veggies, whole grains, legumes, nuts, seeds, and some dairy and meat products.
Some low-GI foods that may be included in the list are:
- Sweet potatoes
- Oatmeal
- Quinoa
- Brown rice
- Lentils
- Chickpeas
- Apples
- Berries
- Oranges
- Nuts and seeds
Downloading a PDF of the Low Glycemic Index Foods List is a handy way to always have this information available. Whether you’re at the grocery store, planning your meals, or in the kitchen, it can be a useful resource. It’s worth mentioning that the GI value of a food can change based on factors like how it’s cooked or prepared, and everyone’s metabolism can impact how their body responds to different foods.
Categories of Glycemic index
The glycemic index (GI) is a measure of how quickly a particular food raises blood glucose levels. The categories of GI are generally classified as follows:
Low GI (less than or equal to 55 [Green = Go] )
Low GI foods are processed and absorbed in the body at a slower pace, resulting in a gradual increase in blood glucose levels. Examples of such foods encompass many fruits and vegetables, whole grains, legumes, and nuts.
Medium GI (56-69 [Yellow = Caution] )
Medium GI foods are processed and absorbed at a moderate rate, causing a moderate increase in blood glucose levels. Examples of these foods include certain fruits like bananas and grapes, certain types of bread and pasta, and some processed snack foods.
High GI (70 or higher [Red = Stop and think])
High GI foods are swiftly digested and absorbed, resulting in a quick and substantial increase in blood glucose levels. Examples of high-GI foods encompass sugary drinks, sweets, white bread, white rice, and other refined carbohydrates.
Benefits of low GI diet
Following a low glycemic index (GI) diet can bring several potential benefits, such as:
Better Blood Sugar Control
Eating foods with a low GI can help keep blood glucose levels stable, lowering the chances of sudden spikes and crashes. This is especially helpful for individuals with diabetes or insulin resistance.
Improved Weight Management
Low-GI foods are typically more satisfying, reducing feelings of hunger and cravings. This can lead to consuming fewer calories, aiding in weight management.
Lower Risk of Heart Disease
Research suggests that embracing a low GI diet may decrease the risk of heart disease. This improvement is attributed to positive effects on cholesterol levels, triglycerides, blood pressure, and other cardiovascular risk factors.
Enhanced Gut Health
Low GI foods are often rich in fiber, promoting healthy digestion. This can lower the risk of issues like constipation, diverticulitis, and colorectal cancer.
Reduced Inflammation
Some studies propose that a low GI diet might help in reducing inflammation in the body. Inflammation is linked to various chronic health conditions, including diabetes, heart disease, and certain types of cancer.
Low Glycemic Index Foods List India (55 or less)
| Low GI Fruits List | ||
| 1 | Cherries | 22 |
| 2 | Grapefruit | 25 |
| 3 | Apricots, dried | 31 |
| 4 | Strawberries | 32 |
| 5 | Pear | 37 |
| 6 | Apple | 38 |
| 7 | Plum | 39 |
| 8 | Peach | 42 |
| 10 | Green Grapes | 44 |
| 11 | Coconut | 45 |
| 12 | Banana, Raw | 54 |
| Low GI Vegetables List | ||
| 1 | Kale | 5 |
| 2 | Broccoli | 10 |
| 3 | Cabbage | 10 |
| 4 | Mushroom | 10 |
| 5 | Onion | 10 |
| 6 | Lettuce | 10 |
| 7 | French Beans | 15 |
| 8 | Cauliflower | 15 |
| 9 | Tomatoes | 15 |
| 10 | Bhindi, Ladies Finger | 20 |
| 11 | Green peas | 48 |
| 12 | Carrot | 49 |
| 13 | Yam | 51 |
| 14 | Sweet potato | 54 |
| Low Glycemic Index Dairy Foods | ||
| 1 | Milk, limit consumption | 27 |
| 2 | Curds | 28 |
| 3 | Soya milk | 30 |
| 4 | Low fat milk, limit consumption | 32 |
| 5 | Low fat curds | 33 |
| Low Glycemic Index Cereals | ||
| 1 | Barley | 25 |
| 2 | Broken Wheat | 41 |
| 3 | Whole Wheat Bread | 51 |
| 4 | Bajra | 54 |
| 5 | Wheat | 54 |
| 6 | Oats | 55 |
| 7 | Brown Rice | 55 |
| 8 | Buckwheat | 55 |
| Low Glycemic Index Indian Pulses | ||
| 1 | Chana Dal | 8 |
| 2 | Soyabeans | 18 |
| 3 | Kidney beans | 19 |
| 4 | Masoor (Lentil) | 25 |
| 5 | Besan | 27 |
| 6 | Yellow Moong Dal | 29 |
| 7 | Toovar Dal | 29 |
| 8 | Chick peas | 33 |
| 9 | Moong | 38 |
| 10 | Urad dal | 43 |
| 11 | Black eyed beans | 44 |
| 12 | Whole Urad | 46 |
| 13 | Kala Chana | 51 |
Low Glycemic Index Foods List PDF Details
| Data | Details |
|---|---|
| File Name | Low Glycemic Index Foods List PDF |
| File Type | |
| File Size | 967 KB |
| PDF Quality | Very Good |
| No. of Pages | 5 |
| Category | Health & Medical PDF |
| Language | English |
List of Low Glycemic Index Foods PDF Overview
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