Low Glycemic Index Foods List 2021 PDF

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Low Glycemic Index Foods List 2021

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.

Low Glycemic Index Foods List 2021 PDF - 2nd Page
Page No. 2 of Low Glycemic Index Foods List 2021 PDF

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
1Cherries22
2Grapefruit25
3Apricots, dried31
4Strawberries32
5Pear37
6Apple38
7Plum39
8Peach42
10Green Grapes44
11Coconut45
12Banana, Raw54
Low GI Vegetables List
1Kale5
2Broccoli10
3Cabbage10
4Mushroom10
5Onion10
6Lettuce10
7French Beans15
8Cauliflower15
9Tomatoes15
10Bhindi, Ladies Finger20
11Green peas48
12Carrot49
13Yam51
14Sweet potato54
Low Glycemic Index Dairy Foods
1Milk, limit consumption27
2Curds28
3Soya milk30
4Low fat milk, limit consumption32
5Low fat curds33
Low Glycemic Index Cereals
1Barley25
2Broken Wheat41
3Whole Wheat Bread51
4Bajra54
5Wheat54
6Oats55
7Brown Rice55
8Buckwheat55
Low Glycemic Index Indian Pulses
1Chana Dal8
2Soyabeans18
3Kidney beans19
4Masoor (Lentil)25
5Besan27
6Yellow Moong Dal29
7Toovar Dal29
8Chick peas33
9Moong38
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.

Low Glycemic Index Foods List 2021 PDF Download Link

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