If you are looking to manage your blood sugar levels, In this article, we’ll provide you with a comprehensive low glycemic index foods list, covering everything from a low GI food list for diabetes to a high glycemic index foods list pdf.

Low glycemic index foods list pdf Details

Pdf Name	Low Glycemic index Foods List Pdf
No of Pages	10
Pdf Category	Health & Fitness
Date of Published	April 27, 2023
Updated By	Aviraj
Source / Credits	spokenenglistips.com
PDF Size	3.9 mb

What is the Glycemic Index?

Do you know what is Glycemic Index? Let me aware you of this. The Glycemic index (GI) is a system that ranks foods based on how quickly they cause blood sugar levels to rise. Foods that are high on the GI scale are rapidly digested and absorbed, causing a spike in blood sugar levels. In other words, foods that are low on the GI scale are digested and absorbed more slowly leading to increased blood sugar levels

Why Choose Low GI Foods and Their Benefits?

Low Glycemic index foods are beneficial for individuals person who are looking to manage their blood sugar levels, especially those types of patients who are suffering from diabetes. Eating low-GI foods can help regulate blood sugar levels, reduce insulin resistance, improve overall glycemic control, and keeps you energetic.

Low Glycemic Index Foods List

The following is a list of low glycemic index foods that you can integrate into your diet

Low Glycemic Index Vegetables:

Vegetables	Glycemic Index
Artichokes	15
Asparagus	15
Broccoli	10
Brussels sprouts	10
Cabbage	10
Carrots	35
Cauliflower	10
Cucumber	15
Eggplant	15
Green beans	15
Kale	10
Leafy greens	<10
Mushrooms	<10
Onions	10
Peppers	10
Tomatoes	15
Zucchini	10

Low Glycemic Index Fruits:

Fruits	Glycemic Index
Apples	35
Berries	<10
Cherries	22
Grapefruit	25
Kiwi	50
Oranges	40
Peaches	28
Pears	38
Plums	24

Low Glycemic Index Grains and Legumes:

Grains and Legumes	Glycemic Index
Barley	28
Brown rice	50
Bulgur	48
Chickpeas	28
Lentils	29
Oats	55
Quinoa	53

Low Glycemic Index Dairy and Dairy Alternatives:

Dairy and Dairy Alternatives	Glycemic Index
Almond milk	<10
Greek yogurt (plain)	<10
Soy milk	34
Yogurt (plain)	<10

Low Glycemic Index Snacks:

Snacks	Glycemic Index
Almonds	<10
Hummus	6
Peanut butter	14
Walnuts	<10

These low-GI foods are great options for maintaining stable blood sugar levels and promoting overall health.

High Glycemic Index Foods List

Also, it’s important to be aware of high glycemic index foods that can cause a rapid spike in blood sugar levels.

Here is a table of high glycemic index foods that should be consumed in discipline:

Food	Glycemic Index
White bread	70-85
White rice	70-87
Sugary cereals	70-80
Sugary drinks	70-110
Candy	70-80
Cookies	60-65
Cake	65-80
White potatoes	70-100

Low Glycemic Index Foods List for Diabetes

Managing your blood sugar levels should be your top priority. You must include low glycemic index foods into your diet. Here is a list of low glycemic index food list for diabetes patients.

Low GI foods are those with a GI score of 55 or less.

Food	GI Score
Avocado	10
Beans (e.g. kidney, black, navy)	30-40
Brown rice	50
Greek yogurt (plain)	11
Lentils	30-40
Nuts (e.g. almonds, walnuts, pecans)	0-20
Sweet potatoes	50

Here You can download the Low Glycemic Index foods list in PDF format from the given below link

Check Also: High Glycemic Index Foods List Pdf

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Download the Link of Low Glycemic Index Foods List PDF

FAQs

Question 1: What is the lowest glycemic index food?

Ans: The lowest glycemic index food is believed to be non-starchy vegetables such as broccoli, asparagus, and leafy greens, which have a GI score of 1-20.

Question 2: What are the top 10 low-glycemic foods?

Ans: The top 10 low glycemic foods include non-starchy vegetables, nuts, seeds, beans, lentils, whole grains, berries, citrus fruits, apples, and sweet potatoes.

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