Low Glycemic Index Foods List 2025 - Summary
The Low Glycemic Index Foods List is a very useful guide to help you know which foods are good for keeping your blood sugar levels steady. In 2025, many people are looking for healthy food options, and this list is just what you need. You can get a downloadable PDF version of this list right here on our website so you can easily check it whenever you want.
Overview of Low Glycemic Index and Why It Matters
The glycemic index (GI) is a number that shows how quickly a food raises your blood sugar after you eat it. Foods with a low GI (55 or less) release sugar into your blood slowly. This slow release helps keep your blood sugar from going up and down sharply. Eating low GI foods is good for everyone, especially if you want to manage your blood sugar better or just live a healthier life.
Main Benefits of Choosing Foods from the Low Glycemic Index List
- It can lower the chance of getting type 2 diabetes and related problems.
- It might reduce the risk of heart disease and stroke.
- These foods often keep you full longer, which can stop you from eating too much.
- It makes keeping or losing weight easier.
Understanding Glycemic Index Categories
Green = Go (Eat These Most)
Low GI (55 or less) – These are the best for steady blood sugar.
Yellow = Caution (Eat These Less)
Medium GI (56 to 69) – These are okay in smaller amounts or less often.
Red = Stop and Think (Eat These Least)
High GI (70 or more) – Try to swap these for low or medium GI foods as much as you can because they raise blood sugar quickly.
Our Low Glycemic Index Foods List for 2025 (GI 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 |
Even though the Glycemic Index is a great tool, it’s also very important to remember the total amount of carbohydrates (sugar) in your food for good blood sugar control. That’s where Glycemic Load comes in – it looks at both the GI and the amount of carbs. Foods with both low GI and low Glycemic Load are best for keeping your blood sugar and insulin levels steady.
To make eating healthy simple in 2025, don’t forget to download the full PDF of our Low Glycemic Index Foods List. It’s an easy guide to help you make smart food choices!
Also, see – High Glycemic Index Foods List PDF
