December 2


30 Low Glycemic Foods That Won’t Spike Blood Glucose Levels

By Gabriela

December 2, 2022

Carb is a vital part of the diet, but all carb foods aren’t equal. The GI also known as a glycemic index is actually a relative ranking of carbs in foods based on how they impact blood glucose levels.

Carbs with a low GI are considered 55 or even less. Low GI foods are more slowly metabolized, digested, and absorbed. As a result, they lead to a slower and lower rise in blood sugar and insulin levels.

By consuming low-GI foods, we can have control over our blood glucose levels. But do you know which foods are considered low GI foods?

Well, we can help you with that. Below there is a list of 30 foods that are low in GI and suitable for our blood glucose levels.

30 Low Glycemic Foods

1. Green Beans

This is a famous food that is usually used as a side dish, and thanks to its low GI you can consume it without worrying.

GI Rank – 15

2. Peas

The peas are a delicious side dish to almost every meat-based entre. The great thing about peas is that this food contains only 81 calories in a 100 g serving.

Also, they are abundant in fiber and potassium. Peas are a great food if you want to keep a healthy weight.

GI Rank – 39

3. Mushrooms

Depending on the type of mushroom the GI Rank might fluctuate. However, it will still be seen as low. Mushrooms add a lot of flavor to different dishes, and they come with nutritional benefits.

You can go with shiitake mushrooms or portabella mushrooms.

GI Rank – 10

4. Whole Wheat Bread

This bread gained a lot of popularity recently. It is like that since white bread is seen as unhealthy. White bread has a GI Rank – of 71, while wheat bread has a GI Rank of 49. That is why is considered a better option.

GI Rank – 49

5. Cabbage

This food is often used in diets due to its low fat and calorie count. Cabbage is among the lowest GI foods in the world. The great thing about it is that is very versatile, it provides nutrition, texture, and flavor to soups, and it is part of many main dishes.

GI Rank – 10

6. Coconut

The coconut might be used sparingly, and still, it won’t be a big threat when it comes to your blood sugar levels. It is high in saturated fat, and it comes at the upper level of low GI foods, therefore try not to overdo it.

GI Rank – 45

7. Cauliflower

Cauliflower comes with one a kind blend of phytonutrients that is well-received by the body and therefore you should eat it without worries.

GI Rank – 15

8. Oats

Oats are good food for people with diabetes because they can keep blood glucose levels stable for a few hours.

GI Rank – 51

9. Apples

Apples have minerals, vitamins, and fiber. They are low in fat and calories, and that is why they are good and part of many diet programs.

GI Rank – 34

10. Milk

Having one glass of milk is acceptable since it is considered a low GI. It contains vitamin D, calcium, and protein.

GI Rank – 31

11. Sweet Potatoes

They are a suitable and healthier replacement for white potatoes.

GI Rank – 48

12. Brown Rice

This is a healthier alternative to white rice.

GI Rank – 50

13. Peanuts

This is a healthy snack, which you should feel free to enjoy whenever you want something crunchy.

GI Rank – 13

14. Prunes and Plums

They are within the limit of low GI, so feel free to include them in your diet.

GI Rank – 29 for prunes and 24 for plums

15. Broccoli

This is food that is easily handled by the body because is low GI food. It offers plenty of minerals, fiber, vitamins, and protein.

GI Rank – 10

16. Pears

This is an amazing fruit that will keep blood glucose levels low.

GI Rank – 41

17. Oranges

This is great on-to-go food that contains a lot of minerals and vitamins.

GI Rank – 40

18. Tomatoes

Tomatoes are a low-GI food, and you can include them in your diet in many different ways. You can add fresh tomato to every salad, or you can make tomato juice.

GI Rank – 15

19. Kale

This is considered to be a superfood, which you can enjoy without worrying about its impact on your blood glucose levels. It is actually now known where the Kale is on the GI scale, but according to theories, it is low and probably less than 5.

Moreover, it contains vitamin C and vitamin A.

GI Rank – Probably from 2 to 4

20. Cashews

They are healthy nuts that you can consume anytime you want to. They don’t impact blood glucose levels, and they contain healthy polyunsaturated and monounsaturated fats.

GI Rank – 25

21. Strawberries

Strawberries have antioxidants that might help in the combat against free radical damage. That can lead to many health benefits.

GI Rank – 40

22. Hummus

You should include hummus in your diet since it is very low on the GI scale. However, remember for each food moderation is the key. You should have reasonable portion sizes to prevent gastrointestinal discomfort from consuming too much of the same food.

GI Rank – 6

23. Carrots

Carrots are exceptionally low on the GI scale. They are 19, and 55 or less is considered low. As you probably know carrots contain beta-carotene which helps with eyesight. Moreover, they are abundant in vitamin A.

GI Rank – 19

24. Beans

Depending on the bean you can have a different level of GI, but the good thing about beans is that even the highest bean of GI will still be low on the scale, meaning you cannot make a mistake.

GI Rank – From 40 to 52

25. Lentils

Nowadays, lentils are getting more and more of the deserved respect. They make a wonderful addition to every meal. The great thing about lentils is that it keeps you full for a long period and at the same time it maintains your blood sugar levels stable.

GI Rank – 30

26. Cherries

Cherries contain vitamin C and vitamin A, and they are low in fat and calories. They make the perfect fresh dessert.

GI Rank – 22

27. Grapes

Grapes are sweet, and due to that fact, many people believe that they should avoid grapes. You might be surprised that this fruit is part of the list of low-GI foods. Grapes are OK to eat, but as with other foods, moderation is the key.

GI Rank – From 43 to 53

28. Yogurt

Recently yogurt has been trending because its active and live cultures have been said that helps with digestive problems thanks to its good bacteria.

But, you should opt for a brand that does not use any artificial sweeteners such as aspartame. Opt for all-natural and organic alternatives.

GI Rank – 33

29. Peaches

When they are in season, they are great and delicious food. Peaches come with natural sweetness which you can freely enjoy if you consume them in moderation. Moderation means blood glucose levels are in check.

GI Rank – 28

30. Quinoa

Nowadays quinoa is very popular since it is gluten-free. It is not a grain, and it is low-GI food. Although is at the upper limit of the scale, it is still safe to consume.

GI Rank – 53


So, are you surprised by a specific food being on this list? Is your favorite food on this list? Although all of the foods above mentioned are safe for your blood glucose levels, still you should consult your doctor.

Your doctor should know about any change in your diet and your diabetes management plan. You deserve the best, so when it comes to food make sure always to make the best choices.


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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