Low Glycemic Index Foods List - Summary
The glycemic index or GI index is the measurement of how foods raise our blood glucose after eating them. Low glycemic index (GI) foods List PDFs are those that have a relatively small impact on blood sugar levels when consumed.
Foods raise glucose to varying levels (carbs increase blood sugar the most, fats and protein second). The glycemic index is a numerical scale that ranks carbohydrates based on their effect on blood glucose levels. Foods with a low GI are digested and absorbed more slowly, resulting in a slower and more gradual increase in blood sugar.
There are three categories of Glycemic index
Green = Go
Low GI (55 or less) Choose Most Often
Yellow = Caution
Medium GI (56 to 69) Choose Less Often
Red = Stop and think
High GI (70 or more) Choose Least Often – Foods in the high GI category can be swapped with foods in the medium and/or low GI category to lower GI.
Benefits of low GI diet
- decrease risk of type 2 diabetes and its complications
- decrease risk of heart disease and stroke
- feel full longer
- maintain or lose weight
Low Glycemic Index Foods List India (55 or less)
| Low GI Fruits List | ||
| 1 | Cherries | 22 |
| 2 | Grapefruit | 25 |
| 3 | Apricots, dried | 31 |
| 4 | Strawberries | 32 |
| 5 | Pear | 37 |
| 6 | Apple | 38 |
| 7 | Plum | 39 |
| 8 | Peach | 42 |
| 10 | Green Grapes | 44 |
| 11 | Coconut | 45 |
| 12 | Banana, Raw | 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 |
The total number of grams of carbohydrates can have a bigger impact than the GI index on blood sugar levels. Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin.
The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you’ll find a list of the glycemic index and glycemic load for more than 100 common foods.
You can download the Low Glycemic Index Food List in PDF format online from the link given below.
Also, Check – High Glycemic Index Foods List PDF
