Low Glycemic Index Foods List

Low Glycemic Index Foods List PDF Download

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Low Glycemic Index Foods List

Low Glycemic Index Foods List PDF read online or download for free from the InstaPDF.in link given at the bottom of this article.

The glycemic index or GI index is the measurement of how foods raise our blood glucose after eating them. Foods raise glucose to varying levels (carbs increase blood sugar the most, fats and protein second).

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
3Apricots, dried31
10Green Grapes44
12Banana, Raw54
Low GI Vegetables List
7French Beans15
10Bhindi, Ladies Finger20
11Green peas48
14Sweet potato54
Low Glycemic Index Dairy Foods
1Milk, limit consumption27
3Soya milk30
4Low fat milk, limit consumption32
5Low fat curds33
Low Glycemic Index Cereals
2Broken Wheat41
3Whole Wheat Bread51
7Brown Rice55
Low Glycemic Index Indian Pulses
1Chana Dal8
3Kidney beans19
4Masoor (Lentil)25
6Yellow Moong Dal29
7Toovar Dal29
8Chick peas33
10Urad dal43
11Black eyed beans44
12Whole Urad46
13Kala Chana51

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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