List of Low Glycemic Index Foods PDF

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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
3Apricots, dried31
10Green Grapes44
12Banana, Raw54
Low GI Vegetables List
7French Beans15
10Bhindi, Ladies Finger20
11Green peas48
14Sweet potato54
Low Glycemic Index Dairy Foods
1Milk, limit consumption27
3Soya milk30
4Low fat milk, limit consumption32
5Low fat curds33
Low Glycemic Index Cereals
2Broken Wheat41
3Whole Wheat Bread51
7Brown Rice55
Low Glycemic Index Indian Pulses
1Chana Dal8
3Kidney beans19
4Masoor (Lentil)25
6Yellow Moong Dal29
7Toovar Dal29
8Chick peas33
10Urad dal43
11Black eyed beans44
12Whole Urad46
13Kala Chana51

Low Glycemic Index Foods List PDF Details

File NameLow Glycemic Index Foods List PDF
File TypePDF
File Size967 KB
PDF QualityVery Good
No. of Pages5
CategoryHealth & Medical PDF

List of Low Glycemic Index Foods PDF Overview

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