The glycemic index (GI) shows how rapidly a food increases blood sugar levels. High-GI foods break down quickly and get glucose into the system quickly. This can make the blood sugar level go up, then down again. Low-GI foods break down more slowly and slowly release glucose into the bloodstream. This helps keep the amount of sugar in your blood more fixed.

People with diabetes are often told to eat a low-GI diet because it can help them keep their blood sugar under control. But it can also help people who don’t have diabetes because it can help them lose weight, keep their hearts healthy, and lower their risk of getting long-term diseases like type 2 diabetes and heart disease.

What is the glycemic index?

The glycemic index (GI) is a measure of how quickly and how much a food raises your blood sugar levels after you eat it. The GI is based on a scale from 0 to 100, where 0 means no effect and 100 means the highest effect. The higher the GI of a food, the faster and higher it raises your blood sugar levels. The lower the GI of a food, the slower and lower it raises your blood sugar levels.

The GI of a food depends on several factors, such as:

• The type and amount of carbohydrates in the food
• The presence of other nutrients, such as protein, fat, and fiber, can slow down digestion and absorption
• The processing and cooking methods that can change the structure and digestibility of the food
• The ripeness and freshness of the food
• The individual differences in metabolism and insulin sensitivity

The GI of food can vary from person to person and from day to day. Therefore, the GI is not an exact value, but an estimate based on average results from different studies.

Low Glycemic Index Foods List

Download the Low Glycemic Index Foods List PDF: Download

How does the glycemic index work?

When you eat a food that contains carbohydrates, your body breaks down the carbohydrates into glucose, which is a type of sugar that your cells use for energy. Glucose enters your bloodstream and causes your blood sugar levels to rise. Your pancreas responds by releasing insulin, which is a hormone that helps your cells take up glucose from the blood. Insulin also signals your body to store excess glucose as glycogen in your liver and muscles or as fat in your adipose tissue.

The glycemic index works by comparing how different foods affect your blood sugar levels in relation to a reference food, usually glucose or white bread. For example, if you eat a food that has a GI of 50, it means that it raises your blood sugar levels half as much as glucose or white bread. If you eat a food that has a GI of 80, it means that it raises your blood sugar levels 80% as much as glucose or white bread.

The glycemic index can help you choose foods that have a lower impact on your blood sugar levels. By doing so, you can avoid rapid spikes and drops in your blood sugar levels that can cause various problems, such as:

• Increased hunger and cravings
• Overeating and weight gain
• Fatigue and irritability
• Mood swings and depression
• Poor concentration and memory
• Increased risk of diabetes and cardiovascular diseases

What foods are low-GI?

Low-GI foods are those that have a GI of 55 or less. These foods tend to have more complex carbohydrates, more fiber, more protein, more fat, or less processing than high-GI foods. Low-GI foods can help you feel fuller for longer, control your appetite, reduce your calorie intake, improve your energy levels, and lower your cholesterol and blood pressure.

Some examples of low-GI foods are:

• Most fruits and vegetables (except potatoes, corn, watermelon, pineapple)
• Beans, lentils, chickpeas, soybeans
• Whole grains (such as oats, barley, quinoa, buckwheat)
• Pasta (both regular and whole wheat)
• Nuts and seeds
• Low-fat dairy products (such as milk, yogurt, cheese)
• Lean meats (such as chicken, turkey, fish)

Some examples of high-GI foods are:

• White bread, bagels, croissants
• White rice, rice cakes
• Potatoes (especially mashed or baked)
• Corn flakes, puffed rice cereals
• Crackers, pretzels
• Candy bars
• Soft drinks

What are the benefits of low-GI foods?

Low-GI foods offer several benefits for your health and well-being. Some of the benefits are:

• Weight loss: Low-GI foods can help you lose weight by reducing your hunger and calorie intake. Studies have shown that people who follow a low-GI diet lose more weight than those who follow a high-GI diet or a low-fat diet¹².
• Diabetes prevention and management: Low-GI foods can help you prevent or manage diabetes by improving your blood sugar control. Studies have shown that people who follow a low-GI diet have lower blood sugar levels, lower insulin levels, and lower hemoglobin A1c levels (a measure of long-term blood sugar control) than those who follow a high-GI diet or a conventional diabetes diet³⁴.
• Heart health: Low-GI foods can help you lower your risk of heart disease and stroke by improving your blood lipid profile. Studies have shown that people who follow a low-GI diet have lower levels of total cholesterol, LDL cholesterol (bad cholesterol), and triglycerides, and higher levels of HDL cholesterol (good cholesterol) than those who follow a high-GI diet or a low-fat diet⁵⁶.
• Brain health: Low-GI foods can help you enhance your cognitive function and mood by stabilizing your blood sugar levels. Studies have shown that people who follow a low-GI diet have better memory, attention, and mental flexibility than those who follow a high-GI diet or a standard diet⁷⁸. Low-GI foods can also help you prevent or delay the onset of Alzheimer’s disease by reducing the inflammation and oxidative stress in your brain.

How to follow a low-GI diet?

Following a low-GI diet is not difficult or restrictive. You can still enjoy a variety of foods and cuisines, as long as you make some smart choices and substitutions. Here are some tips on how to follow a low-GI diet:

• Choose low-GI foods most of the time, especially for your main meals. You can use the online database here to check the GI values of different foods or use the list above as a reference.
• Combine low-GI foods with moderate-GI foods (GI 56 to 69) or high-GI foods (GI 70 or higher) to lower the overall GI of your meal. For example, you can eat pasta with tomato sauce and vegetables, or rice with chicken and salad.
• Add protein, fat, or fiber to your meals to slow down the digestion and absorption of carbohydrates. For example, you can eat oatmeal with nuts and milk, or bread with cheese and avocado.
• Avoid eating large portions of carbohydrates at once, as this can cause a spike in your blood sugar levels. Instead, eat smaller portions throughout the day and balance them with other nutrients.
• Limit your intake of added sugars, such as table sugar, honey, maple syrup, agave nectar, and molasses. These sugars have a high GI and can raise your blood sugar levels quickly. Instead, use natural sweeteners, such as fruits, dates, or stevia.
• Drink plenty of water and avoid sugary drinks, such as soda, juice, sports drinks, and energy drinks. These drinks have a high GI and can add extra calories to your diet. Instead, drink water, tea, coffee, or milk.

Conclusion

Low glycemic index foods are foods that have a low effect on your blood sugar levels after you eat them. They can help you eat healthier, control your blood sugar levels, lose weight, and lower your risk of various diseases. A low-GI diet is based on choosing low-GI foods most of the time and combining them with other nutrients to balance your meals. By following these tips and information, you can enjoy the benefits of low-GI foods and improve your health and well-being. Thank you for reading this article! 😊