The Best Low Glycemic Foods
When you hear “low-glycemic,” think of low-GI foods that have a GI score of 55 or less. Gentle on your blood sugar, especially when choosing low-GI foods.
These are foods, including fruits and vegetables, that don’t send your blood glucose levels on a rollercoaster ride, making them ideal for managing energy levels and part of a comprehensive food list.
Instead, they release energy slowly and steadily, which is especially helpful if you're managing diabetes or trying to control your appetite and body fat by choosing low-GI foods that are rich in fiber.
What Does “Low-Glycemic” Actually Mean?
Foods classified as low-glycemic have a low glycemic index (GI), which gauges how rapidly blood sugar levels rise after a meal, unlike foods with a high GI.
The lower the number, the gentler the effect.
That’s why doctors and nutritionists often recommend them to people with diabetes: they help keep glucose levels in check, reduce energy crashes, and support better long-term metabolic health, especially when avoiding high-GI foods (1).
This idea isn’t new. The glycemic index was first developed back in the 1970s by Dr. Joslin, who was searching for ways to help people with type 2 diabetes manage their condition through food with varying GI ratings (2).
Why You Might Want to Eat More Low-GI Foods—Even If You Don’t Have Diabetes
These slow-burning foods can do more than just support blood sugar balance; low glycemic foods help maintain energy levels throughout the day.
They help stabilize high blood sugar levels.
- Reduce carb cravings and mood swings by incorporating low-GI foods into your diet (3).
- Prevent energy crashes that lead to overeating by choosing low-GI foods.
- Support fat loss by keeping hunger in check with healthy, low-GI foods that provide lasting energy and are rich in fiber.
- Promote sustained energy throughout the day by incorporating low-GI foods into your diet, which help stabilize blood sugar levels.
Eating low GI doesn’t automatically mean avoiding high-glycemic foods; you can still enjoy a variety of low-GI foods.
Though it’s important to consider the effect on blood sugar levels, incorporating low GI foods can help mitigate spikes caused by high GI foods.
Some processed foods like corn chips or even desserts might sneak in with a lower glycemic index, but they’re still lacking in nutrients and full of inflammatory fats, making them poor choices on a low glycemic diet.
That’s why it’s important to focus not just on the number, but on the effect on blood sugar levels.
Focus on the quality of your food choices to maintain healthy blood sugar levels. The glycemic index measures how quickly carbohydrates in the food affect your blood glucose.
The Real Goal: Nutrient-Dense, Slow-Burning Fuel
For managing diabetes or even just stabilizing your energy, it’s not only about blood sugar spikes—it’s about maintaining hormonal balance, which can be supported by incorporating low glycemic index foods into your diet.
A diet rich in unprocessed, low-GI foods helps regulate key hormones, reduce inflammation, and support insulin sensitivity, which is crucial for heart disease prevention; the benefits of low-glycemic foods are significant for overall health (4).
Think whole foods with minimal processing: leafy greens, non-starchy vegetables, lean proteins, healthy fats, and slow-digesting carbs, all of which are low-GI foods.
These are the kinds of foods that help you feel full, energized, and grounded, not moody and tired two hours after eating, especially when you use the glycemic index to guide your choices.
What Are Some Low-Glycemic Foods?
Not all low-GI foods, such as certain fruits and vegetables, are obvious choices on the glycemic index chart.
For example, animal proteins and healthy fats (like oils or nuts) have a glycemic index of zero, since they contain little to no carbs and do not cause a rise in blood sugar.
Many fruits and whole grains fall in the moderate to low range on the glycemic index chart, especially when eaten whole and unprocessed.
Here’s a list of solid low-glycemic options, including fruits and vegetables, to keep in rotation; these healthy low-GI foods can be beneficial for maintaining stable energy levels throughout the day.
Animal proteins, unlike high-glycemic foods, do not significantly affect blood sugar levels, making them suitable for a low-GI diet. (chicken, beef, eggs, and dairy)
Fish and shellfish are great protein sources that can complement a diet focused on low-GI foods, enhancing the benefits of low-glycemic eating.
Quinoa and oats are also considered low-GI foods that can enhance your meals.
Fruits like apples, berries, pears, and apricots are great examples of low glycemic index foods, which are often recommended for their low GI value.
Dark leafy greens
Beans and legumes are excellent examples of low glycemic index foods that can benefit your diet.
Nuts and seeds
Celery and other non-starchy vegetables are essential components of a low-GI foods diet.
Bananas can cause a rise in blood sugar levels, so it's important to consider their glycemic index (GI score) when choosing GI fruits. (slightly underripe are lower GI)
Foods with a GI of 55 or below are generally considered low-glycemic. These include things like broccoli, apples, lentils, and steel-cut oats.
Moderate GI foods (GI between 56 and 69) can still fit into a balanced diet in moderation, providing variety without compromising blood sugar control, especially when paired with low GI foods that are rich in fiber.
But Isn’t the Glycemic Index a Bit… Outdated?
Yes and no, as the answer can vary depending on how high-GI foods affect blood sugar levels, particularly when considering the GI value of different foods.
While the GI isn’t perfect—it doesn’t account for portion size or the effects of food combinations—it’s still a helpful tool for understanding high-glycemic versus low-GI foods.
Especially for those trying to control blood sugar or maintain a steady flow of energy, a low-glycemic diet can guide better food choices, including low-GI foods.
It also offers insight into how different foods are digested and absorbed, affecting blood sugar levels. how your body feels after certain meals.
Ever crash hard after a muffin or bagel, both of which are considered high-GI foods that can spike your energy levels?
That’s your blood sugar doing the cha-cha, especially after consuming high-GI foods.
Low-GI foods help you sidestep that crash-and-burn cycle often associated with high glycemic index foods.
Final Thoughts
Low-glycemic eating isn’t a fad; it’s a sustainable approach that emphasizes the benefits of low-glycemic foods. It’s a flexible, science-backed way to stabilize your energy, curb cravings, and take better control of your blood sugar—whether you’re diabetic, pre-diabetic, or just aiming to feel better by avoiding high-GI foods.
Everyone’s body reacts differently, so take the time to test what works best for you. With a little experimentation, you can find a rhythm of low glycemic index foods that fuel you, not fight you, helping to maintain stable blood glucose levels.
🍎🥦Ready to balance your blood sugar and boost your energy? Start adding low-glycemic foods to your plate today — your body will thank you! 💪
FAQs on The Best Low-Glycemic Foods
What qualifies a food as low-glycemic, and how does it compare to high-glycemic foods on the GI scale?
A food is considered low-glycemic if it has a glycemic index (GI) of 55 or below, which helps maintain healthy blood sugar levels; low-GI foods include many fruits and whole grains. In other words, it increases blood sugar levels gradually and steadily, which helps control appetite, avoid energy crashes, and promote healthy blood sugar levels in general.
Are low-glycemic foods always healthy, or can high-glycemic options like white bread and certain cereals, which have a high GI score, fit into a balanced diet?
Not necessarily, as some high-glycemic foods can still fit into a balanced diet. Some low-GI foods, such as processed snacks high in fat or sugar, may still lack nutritional value, highlighting the importance of focusing on healthy low options. It’s important to focus on whole, nutrient-dense foods—like vegetables, legumes, and lean proteins—rather than relying on the glycemic index alone to determine healthiness.
Can eating low-glycemic foods help with weight management?
Yes. Low-glycemic foods support better blood sugar regulation, which can reduce hunger, minimize cravings, and help prevent overeating. This consistent release of energy may help reduce body fat and facilitate long-term maintenance of a healthy weight.
Should I follow a low-glycemic diet even if I don’t have diabetes, considering that low-GI foods include many nutritious options?
Following a low-glycemic diet can benefit anyone, not just those with diabetes, by helping to prevent heart disease and maintain healthy blood sugar levels. It may help improve energy levels, reduce mood swings, support cognitive function, and promote overall metabolic stability by preventing rapid fluctuations in blood sugar, especially when avoiding pure glucose.
How do glycemic index and glycemic load differ from one another?
The glycemic load considers both the quantity (carbohydrate content) and quality (GI) of the food, whereas the glycemic index gauges how rapidly blood sugar levels are raised by a food. A more comprehensive view of the effects of a typical meal on blood sugar is provided by glycemic load (GL), especially when considering carbohydrate-containing foods with a GI score of 55 or less, like white rice.
Related Studies
1. Title: The Health Effects of Low Glycemic Index and Low Glycemic Load Diets in Prediabetes and Type 2 Diabetes
A meta‑analysis of 14 randomized controlled trials involving 1,055 participants showed that low‑GI/GL diets significantly improve glycemic control, lipids, blood pressure, and BMI in type 2 diabetics
Link: https://www.mdpi.com/2072-6643/15/24/5060
2. Title: Glycemic index of foods: a physiological basis for carbohydrate exchange (Jenkins et al., 1981)
The seminal 1981 paper introduced the glycemic index concept, providing physiological evidence for carbohydrate exchange in diabetics
Link: https://academic.oup.com/ajcn/article/34/3/362/
3. Title: Subjective mood and energy levels of healthy weight and overweight adults eating low‑ vs high‑glycemic load diets
In a crossover feeding study, participants on a low‑GL diet reported better mood, sustained energy, and less hunger compared to a high‑GL diet
Link: https://www.sciencedirect.com/science/article/abs/pii/S0195666316303221
4. Title: Glycemic index, glycemic load, and cardiovascular disease (ACC article overview)
Diets with lower glycemic load are linked to reduced insulin resistance and lower incidence of cardiovascular disease events in at‑risk adults
Link: https://www.acc.org/latest-in-cardiology/articles/2021/05/26/13/16/glycemic-index-glycemic-load-and-cardiovascular-disease
