Low Glycemic Index Foods List 2021 PDF Download in for free using the direct download link given at the bottom of this article.
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.
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 | Soyabeans | 18 |
| 3 | Kidney beans | 19 |
| 4 | Masoor (Lentil) | 25 |
| 5 | Besan | 27 |
| 6 | Yellow Moong Dal | 29 |
| 7 | Toovar Dal | 29 |
| 8 | Chick peas | 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.