Low Glycemic Index Foods List 2026 - Summary
Low glycemic index (GI) foods are those that raise blood sugar levels slowly and steadily. Unlike high GI foods, which cause a quick spike in sugar, low GI foods release energy gradually. This makes them healthier for people with diabetes, weight problems, or anyone who wants steady energy throughout the day.
Eating more low GI foods can improve digestion, reduce hunger cravings, and help maintain a healthy lifestyle. Foods like whole grains, legumes, fruits, vegetables, and nuts are good examples. Including them in daily meals can keep your blood sugar balanced and support better overall health.
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 |
Main Benefits of Choosing Foods from the Low Glycemic Index List
- It makes keeping or losing weight easier.
- 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.
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