Low Glycemic Index Foods List for Healthy Living - Summary
The Low Glycemic Index Foods List is great to know because it helps you see which foods slowly raise your blood sugar and keep it steady. In 2025, many people want to eat foods that are good for their blood sugar and overall health, and this list is just right for that. You can also download a handy PDF version of this list from our website to keep in your kitchen.
Understanding Low Glycemic Index Foods and Their Benefits
The glycemic index (GI) shows how much a food raises your blood sugar after eating. Foods with a low GI (55 or less) give you energy slowly and help keep your blood sugar steady. This is useful for everyone, especially if you have diabetes or want to stay healthy. Low GI foods include many fruits, vegetables, cereals, pulses, and dairy products common in India.
Benefits of Following a Low Glycemic Index Diet
- Lower the risk of type 2 diabetes and its complications
- Reduce the chance of heart disease and stroke
- Feel fuller for longer, helping prevent overeating
- Keep or lose weight more easily
Categories of Glycemic Index Foods
Green = Go
Low GI (55 or less) – Eat These Most Often
Yellow = Caution
Medium GI (56 to 69) – Eat These Less Often
Red = Stop and Think
High GI (70 or more) – Eat These Least Often. Swap these foods with low or medium GI options to lower your diet’s impact on blood sugar.
Low Glycemic Index Foods List in India (55 or less)
| Low GI Fruits List | ||
| 1 | Cherries | 22 |
| 2 | Grapefruit | 25 |
| 3 | Dried Apricots | 31 |
| 4 | Strawberries | 32 |
| 5 | Pear | 37 |
| 6 | Apple | 38 |
| 7 | Plum | 39 |
| 8 | Peach | 42 |
| 10 | Green Grapes | 44 |
| 11 | Coconut | 45 |
| 12 | Raw Banana | 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 | Soybeans | 18 |
| 3 | Kidney beans | 19 |
| 4 | Masoor (Lentil) | 25 |
| 5 | Besan | 27 |
| 6 | Yellow Moong Dal | 29 |
| 7 | Toovar Dal | 29 |
| 8 | Chickpeas | 33 |
| 9 | Moong | 38 |
| 10 | Urad Dal | 43 |
| 11 | Black-eyed beans | 44 |
| 12 | Whole Urad | 46 |
| 13 | Kala Chana | 51 |
Although the glycemic index is helpful, the total amount of carbohydrates you eat can affect your blood sugar more. That’s why glycemic load, which combines GI and carbs, gives better ideas. Lower glycemic index and glycemic load means your blood sugar and insulin stay more balanced.
You can download the full Low Glycemic Index Foods List in a handy PDF format for easy reference and healthy living in 2025.
Also, see – High Glycemic Index Foods List PDF
