Low Glycemic Index Foods List

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