List of 10 Low GI Glycemic Index Foods

Eating Low GI Foods Can Help Keep Blood Sugar Levels Stable

Eating a variety of low gi foods is a great way to keep your weight in check without really having to follow a strict diet. Low gi means low on the glycemic index, which indicates how quickly the foods are absorbed into the body.

High GI foods are absorbed quickly and cause elevated blood glucose levels. This, in turn, stimulates the production of insulin.

Since body fat can only be stored when insulin is present, choosing high gi foods makes it easy to gain weight, and harder to lose it. Choosing low gi foods keeps blood sugar levels stable and minimizes the presence of insulin.

A List of 10 Foods Low on the GI Scale

1. Cruciferous Vegetables

Vegetables like broccoli, cauliflower, artichokes and leafy greens are all very low gi foods. They are high in fiber, so they are digested slowly, leaving you feeling full for a long time. They are also very low in calories.

2. Cherries

Cherries are one of the lowest fruits on the gi scale. Because all fruits contain fructose, a natural sugar, they rank higher on the gi scale than vegetables, though not so high that you should not consume them.

3. Multi-grain Bread

When you choose bread, it’s very important to choose the right ones. Multi-grain and whole grain breads are low gi foods, but breads made from white flour are high gi foods, because the flower has been so highly processed that it is absorbed too quickly.

4. Whole Grain Cereals

Cereals are a fast and convenient breakfast food for many people. When you choose cereals made entirely from whole grains and low in sugar, they are a low gi food. But, cereals that are only partially whole grain and those that have lots of sugar are high gi foods.

5. Apples

Apples are another great low gi food. They have lots of fiber, so they keep you filled up, too.

6. Grapefruit

Grapefruit is second only to cherries in terms of low gi fruits. Grapefruit has also been shown to help with weight loss when combined with a low calorie diet.

7. Oranges

Another great low gi food, oranges also provide a great vitamin C boost, too.

8. Tomatoes

Tomatoes are a very low gi food, and their high lycopene content makes them a great choice because of their high antioxidant level.

9. Dried beans

Kidney beans, navy beans, dried peas and other dried legumes are low gi foods. They are also a good source of fiber and plant based protein, so they are very nutritious.

10. Peaches

Peaches are a great way to get your sweet fix and still stay with low gi foods. Though they have a very sweet taste, they are one of the lower fruits on the gi scale.

Eating low gi foods is a great way to watch your weight without counting calories. If you want to check out more foods to determine their glycemic index, keep in mind that any food with a glycemic index number of 55 or lower is a low gi food.

One comment

  • Suzette

    Here are some tips I employ for the GI diet, I reduce my intake of concentrated sugars as well as starches. For example I have replaced greatly refined flour products such as white bread, low fibre breakfast cereals as well as quick-cooking starches for grain food created using traditional methods.

    Select whole grains such as brown rice, buckwheat plus quinoa as an alternative of potatoes and white rice. I have increased my intake of peas, beans, nuts, seeds, vegetables and fruits. I find following these straightforward guidelines I can keep my blood sugar levels stable, I have dropped 8lbs since the beginning of the year also.

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