Low Glycemic Index Foods List PDF

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Low Glycemic Index Foods List

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

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Low Glycemic Index Foods List

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One thought on “Low Glycemic Index Foods List

  1. But kindly what are the serving sizes for each food with respect to the glycemic index. Otherwise, it is of no use.

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