Best Low Glycemic Foods List

Jun 05, 2023

Stable blood sugar = less PIA cravings.

It's a tale as old as time: You eat a huge-ass cupcake, get a surge of energy—and then 30 minutes later you crash.

Well, a lot of foods beyond desserts (like brown rice, peas, and even some vegetables) can also mess with your blood sugar and cause this same effect. It's a brutal cycle that often leads to cravings and weight gain.

Luckily, there's this thing called the glycemic index that makes the process of choosing blood-sugar-friendly foods less of a guessing game. It's basically a ranking system that looks at how foods with carbohydrates affect your blood sugar levels.

According to the American Diabetes Association, a low GI food is anywhere below 55, a medium GI food lands between 56 to 69, and a high GI food is rated 70 or higher. The lower the number, the less that food affects your insulin and blood sugar, says Ginger Hultin, R.D.N., and spokesperson for the Academy of Nutrition and Dietetics.

“Foods with a high GI are quickly digested and absorbed, causing a rapid rise in blood sugar," she says, and are often (but not always) high in processed carbs and sugars. Lower GI foods are digested and absorbed at a slower rate, leading to a gradual rise in blood sugar levels instead—keeping your energy levels stable and reducing any sudden, intense cookie cravings.

So whether you're diabetic or just want the crash-and-burn cravings cycles to S-T-O-P, check out the 30 foods to keep on your low-glycemic foods list:

GI: 15

“A delicious, low carbohydrate way to ‘beef up’ the nutrient density of your dishes! Think breads, rice, and even mashed potatoes,” says Elizabeth Ann Shaw, R.D.N.

Per 1/2 cup serving (cooked): 15 cal, 0 g fat (0 g sat), 3 g carbs, 1 g sugar, 10 mg sodium, 1 g fiber, 1 g protein.

GI: Around 20

“A great way to boost your intake of omega-3 fatty acids, walnuts provide an excellent addition to a heart-healthy diet,” says Shaw.

Per 1/4 cup serving: 160 cal, 16 g fat (1.5 g sat), 3 g carbs, 1 g sugar, 0 mg sodium, 2 g fiber, 4 g protein.

GI: 22

“Surprisingly, the ruby-red summer fruit is actually a low GI food!” says Shaw. You can also add it to fruit salads, desserts, and smoothies.

Per 1 cup serving (with pits): 90 cal, 0 g fat (0 g sat), 22 g carbs, 20 g sugar, 0 mg sodium, 3 g fiber, 1 g protein.

GI: 53

Blueberries are high in antioxidants to better your heart and skin health and to reduce inflammation, and they happen to also be low on the GI scale, says Lauren Harris-Pincus, R.D.N., author of The Protein-Packed Breakfast Club.

Per 1 cup serving: 80 calories, 0g fat/sat fat, 0mg sodium, 19g carbs, 6g fiber, 10g sugar, 0g protein.

GI: 28

Add chickpeas to salads or eat them roasted with spices for a protein-packed, low-GI food, says Harris-Pincus. They are also high in fiber, magnesium, and iron to keep you full and energized.

Per 1/2 cup serving: 120 calories, 1g fat, 0g sat fat, 150mg sodium, 20g carbs, 7g fiber, 0 sugar, 7g protein.

GI: 55

Old-fashioned rolled oats are great for boosting satiety and providing fiber, and they come in at a low GI score. Harris-Pincus says steel-cut oats have an even lower GI score of 42.

Per 1/2 cup serving: 150 calories, 3g fat, -5g sat fat, 0mg sodium, 27g carbs, 4g fiber 1g sugar, 5g protein.

GI: 44

Boiled sweet potato without the skin is high in antioxidants like beta-carotene. But baking sweet potato increases the GI, says Harris-Pincus, so you’ll want to boil it for the lowest number.

Per 1 medium sweet potato: 115 calories, 0.2g fat, 0g sat fat, 40mg sodium, 27g carbs, 4g fiber, 9g sugar, 2g protein.

GI: 48

“Whole-wheat pasta used to be synonymous with cardboard, but with improvements in product development, it now has a pleasant mouth feel and cooking versatility,” says Maggie Moon, R.D., and author of The MIND Diet.

Per 1 cup serving: 174 calories, 2 g fat (0.3 g sat), 35 g carbs, 0.9 g sugar, 5 mg sodium, 4.6 g fiber, 7 g protein.

GI: 42

“Dates are naturally sweet and can add sweetness as well as fiber to smoothies, grain salads, and more,” says Moon.

Per 1/4 cup serving: 104 calories, 0.1 g fat (0 g sat), 28 g carbs, 23 g sugar, 1 mg sodium, 2.9 g fiber, 0.9 g protein

GI: 34

“For those looking for a plant-based alternative to conventional milk, soy milk offers up a good amount of protein per cup,” says Moon.

Per 1 cup serving: 79 calories, 4.0 g fat (0.5 g sat), 4 g carbs, 1 g sugar, 84 mg sodium, 1.0 g fiber, 7.0 g protein.

GI: 41

“Strawberries are among the lower end of GI for berries. Stick with the proper portion for a snack high in fiber and vitamin C,” says Hultin.

Per 1 cup serving: 49 calories, 0.5 g fat (0.0 g sat), 12 g carbs, 7.4 g sugar, 2 mg sodium, 3.0 g fiber, 1.0 g protein.

GI: Around 27

“Many types of nuts are low GI because they are an unprocessed, whole food high in fiber, protein, and healthy fats. Keep in mind that a serving is fairly small at one ounce (about 16 to 18 nuts),” says Hultin.

Serving size of 1 oz.: 157 calories, 12.4 g fat (2.2 g sat), 8.5 g carbs, 22 g sugar, 3 mg sodium, 1 g fiber, 5.2 g protein.

GI: 15

Snow peas are a great low-glycemic, crunchy snack (and interestingly, they're way lower on the GI scale than regular peas, which rank at 68).

Per 1 cup serving: 26 calories, 0.1 g fat (0 g sat fat), 5 carbs, 3 g sugar, 3 mg sodium, 2 g fiber, 2 g protein.

GI: 15

It’s time to get on board with the zoodle craze. “Zucchini and other summer squash are very low GI foods, low in calories yet flavorful and versatile for cooking,” says Hultin, making them a great sub for pastas and carb-focused dishes.

Serving size of 1 cup: 19 calories, 0.4 g fat (0.0 g sat), 3.5 g carbs, 3 g sugar, 9 mg sodium, 1 g fiber, 1.4 g protein.

GI: 15

“Celery is a very low glycemic food and a perfect crunchy snack that has very little impact on blood sugars,” says Hultin.

Per 1 cup serving: 14 calories, 0.2 g fat (0.0 g sat), 3 g carbs, 1.4 g sugar, 8 mg sodium, 1.6 g fiber, 0.7 g protein.

GI: 15

“Perfect for hearty salads and to add bulk to soups and stews,” says Dana Angelo White, R.D. of this nutritional powerhouse. It’s also high in iron, protein, and folate for brain health and satiety.

Per 1 cup serving (raw): 33 calories, 0g fat (0g sat), 7g carbs, 0g sugar, 29mg sodium, 1g fiber, 2g protein.

GI: 32

“Pulses like lentils are a go-to for plant-based protein, fiber, and healthy carbs,” says White.

Per 1/2 cup serving (boiled): 115 calories, 0.5g fat ( 0g sat), 20g carbs, 2g sugar, 2mg sodium, 8g fiber, 9g protein.

GI: 36

“Apples live up to the nutritional hype!" says White. They're high in fiber and low on the glycemic index, making them a great snack.

Per 1 medium apple: 95 calories, 0g fat (0g sat), 25g carbs, 19g sugar, 2mg sodium, 4 g fiber, 0g protein.

GI: 39

“Carrots get a bad reputation for being too high in natural sugars but they are truly an antioxidant powerhouse. Don't pass on this handy, colorful snack-friendly food,” says White.

Per 1/2 cup (cooked): 27 cal, 0g fat (0 g sat), 6g carbs, 3g sugar, 45mg sodium, 2g fiber, 1g protein.

GI: 53

“Choose quinoa over higher GI grains for stuffings, fillings, bowls and grain salads,” says White. Quinoa also offers a ton of protein and fiber to fill you up and boost your metabolism.

Per 1 cup serving (cooked): 222cal, 4 g fat (0 g sat), 39 g carbs, 0g sugar, 13mg sodium, 5g fiber, 8g protein.

Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.

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