What is a glycemic index food chart?

A glycemic index food chart ranks foods based on how quickly they raise blood sugar levels. Foods are scored from 0-100, with low GI foods (0-55) causing slower, steadier rises in blood sugar, while high glycemic foods (70+) cause rapid spikes.

What are the best low glycemic fruits?

The best low gi fruits include cherries (GI 22), grapefruit (GI 25), apples (GI 36), pears (GI 38), strawberries (GI 40), and oranges (GI 43). These low glycemic fruits provide vitamins and fiber without causing blood sugar spikes.

What low gi snacks can I eat?

Great low glycemic snacks include nuts and seeds (GI 0-20), Greek yogurt (GI 12), hummus with vegetables, dark chocolate 85% (GI 23), and fresh berries. These low glycemic index snacks keep you full without spiking blood sugar.

Is a glycemic index chart helpful for diabetics?

Yes, a glycemic index chart for diabetics is extremely helpful. It helps identify foods low in glycemic index that won't cause rapid blood sugar spikes. Low GI foods chart usage can improve blood sugar control and HbA1c levels.

What is the difference between GI and glycemic load?

Glycemic index (GI) measures how fast a food raises blood sugar, while glycemic load (GL) accounts for serving size. Low glycemic load foods consider both the quality and quantity of carbs. GL = (GI × carbs per serving) / 100.

Which rice has the lowest GI for diabetics?

The best low gi rice for diabetics includes basmati rice (GI 58), brown rice (GI 50), and wild rice (GI 45). Cooling cooked rice increases resistant starch, further lowering its glycemic impact.

500+ Low Glycemic Index Food List (Complete Guide) | 2026

Why Your Blood Sugar Matters

We've all felt it. That post-lunch slump where your brain feels like fog and you'd kill for a nap. That isn't just "tiredness"—it's a biological roller coaster caused by high glycemic foods.

The glycemic index of foods measures how quickly they spike your blood sugar. High GI foods are like rocket fuel: they burn hot and fast, leaving you crashing. Low glycemic foods list items are like slow-burning logs on a fire—steady, consistent energy that lasts for hours. This gi index chart helps you make smarter choices.

📚 Related Resources:

7-Day Low GI Diet Plan 120 Low GI Snacks Calorie Deficit Calculator

Benefits of Low GI Foods

• Steady energy levels all day
• Reduced cravings and hunger
• Better insulin sensitivity
• Improved mood and focus
• Better blood sugar control for diabetics

The GI Scale

🟢 Low (0-55): Eat freely - best for low gi meal plan
🟡 Medium (56-69): Portion control
🔴 High (70+): Limit or pair with protein

GI vs. GL: Understanding the Glycemic Index Chart

The gi index of foods tells only half the story.

Imagine a watermelon. It tastes sweet, right? It actually has a high GI (72), making it one of the high glycemic fruits. But here is the catch: you would need to eat a massive amount of watermelon to actually spike your blood sugar because it is mostly water.

This is where Glycemic Load (GL) comes in. While the glycemic index of foods measures the quality of the carb, GL measures the quantity impacting your body. Low glycemic load foods are the real winners for blood sugar control.

"A food can have a high GI but a low GL if the serving size has very few carbs. This glycemic index chart for diabetics includes both values to help you make informed decisions."

Glycemic Index (GI)

• Measures how FAST a food raises blood sugar
• Based on 50g of available carbohydrates
• Compared against pure glucose (GI=100)
• Doesn't consider serving size

Glycemic Load (GL)

• Measures TOTAL blood sugar impact
• Accounts for typical serving sizes
• GL = (GI × carbs per serving) / 100
• More practical for meal planning

AI-Powered Nutrition

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The Science Behind Blood Sugar Control

Heart Health

Low GI diets reduce cardiovascular disease risk by 25%

Mental Clarity

Stable blood sugar improves focus and cognitive function

Fat Burning

Lower insulin levels promote fat oxidation over storage

Sustained Energy

No more energy crashes or afternoon slumps

How Blood Sugar Spikes Affect Your Body

1High GI Food Consumed

Glucose floods your bloodstream rapidly, causing a sharp spike in blood sugar levels within 15-30 minutes.

2Insulin Response

Your pancreas releases insulin to shuttle glucose into cells. High spikes trigger excessive insulin release.

3The Crash

Too much insulin causes blood sugar to plummet, leaving you hungry, tired, and craving more sugar.

Breakdown by Category

Low Glycemic Fruits & Low GI Fruits

Nature's candy doesn't have to be forbidden. Temperate low glycemic fruits (apples, pears, berries) generally have much lower GI scores than tropical fruits like pineapple or mango, which are considered high glycemic fruits.

Cherries (22) - Best low gi fruits
Grapefruit (25)
Dried Apricots (31)
Apples (36) - Ideal low glycemic fruits

💡 Pro Tip for Low GI Fruits

The riper the fruit, the higher the GI. A green banana has a GI of roughly 40 (mostly resistant starch), while a brown, spotted banana can hit a GI of 60+. For the best low gi fruits, eat them while they are firm!

Smart Grains & Carbs

You don't have to go Keto to lower your blood sugar. It's about choosing complex carbs that digest slowly.

Barley (25)
Whole Grain Pasta (42)
Quinoa (53)
Steel Cut Oats (55)

💡 The "Al Dente" Hack

Cook your pasta "al dente" (firm to the bite). Overcooking gelatinizes the starch, making it easier to digest and raising the GI score.

Global Low GI Cuisines

Our database now includes foods from cuisines around the world—Indian, Asian, African, Mediterranean, and Latin American dishes—so you can enjoy diverse flavors while maintaining stable blood sugar.

🇮🇳

Indian

Dals, Chapati, Idli

🌏

Asian

Soba, Miso, Kimchi

🌍

African

Injera, Githeri

🌎

Latin

Black Beans, Tacos

Tired of Looking Up GI Values in This Chart?

Let Snapie AI do the work. Just snap a photo of your meal and get instant GI analysis, macro breakdown, and personalized low gi meal plan suggestions.

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Complete Low GI Foods Chart

504 Foods

Search our comprehensive glycemic index food chart with 504+ low glycemic foods list items from around the world. Perfect glycemic index chart for diabetics and anyone following a low gi diet plan.

Showing 504 of 504 foods

Food Name	GI	GL	Notes
Cherries (Sour) 1 cup	22	3	Packed with antioxidants.
Grapefruit ½ fruit	25	3	Be careful if on medication.
Apple (with skin) 1 medium	36	6	Fiber in skin lowers GI.
Pear 1 medium	38	4	Eat firm, not over-ripe.
Strawberries 1 cup	40	1	Lowest sugar berry.
Orange 1 medium	43	5	Better than juice.
Peach 1 medium	42	5	Fresh is better than canned.
Plum 1 medium	39	5	Rich in vitamin C.
Apricot (Fresh) 3 medium	34	3	Dried versions have higher GI.
Dried Apricots 30g	31	9	Watch portion sizes.
Kiwi 1 medium	47	5	High in vitamin C and fiber.
Blueberries 1 cup	53	5	Brain-boosting antioxidants.
Raspberries 1 cup	32	2	Very high in fiber.
Blackberries 1 cup	25	2	Excellent fiber source.
Grapes (Red) 1 cup	46	8	Contains resveratrol.
Grapes (Green) 1 cup	46	8	Moderate portions recommended.
Cantaloupe 1 cup cubed	65	4	Low GL despite higher GI.
Honeydew Melon 1 cup cubed	62	5	High water content.
Mango 1 cup sliced	51	8	Rich in vitamin A.
Papaya 1 cup cubed	56	10	Contains digestive enzymes.
Banana (Green/Unripe) 1 medium	42	11	Higher resistant starch.
Banana (Ripe) 1 medium	51	13	GI increases with ripeness.
Pomegranate ½ cup seeds	35	5	Powerful antioxidants.
Guava 1 medium	12	1	Extremely low GI fruit.
Passion Fruit 2 fruits	30	3	High in fiber and vitamins.
Lychee 10 fruits	50	7	Sweet but moderate GI.
Dragon Fruit 1 cup	48	6	Rich in fiber and prebiotics.
Starfruit (Carambola) 1 medium	35	2	Very low calorie fruit.
Persimmon 1 medium	50	12	Eat when fully ripe.
Figs (Fresh) 2 medium	35	5	Dried figs have higher GI.
Spinach 1 cup	6	0	Virtually zero impact.
Broccoli 1 cup	10	1	High in chromium.
Cabbage 1 cup	10	1	Fermented (Kimchi) is even better.
Carrots (Raw) 1 medium	16	1	Cooked carrots have higher GI.
Green Peas ½ cup	48	4	Higher starch than leafy greens.
Sweet Potato (Boiled) 1 medium	44	11	Boiling keeps GI lower than baking.
Kale 1 cup	4	0	Nutrient-dense superfood.
Lettuce (Romaine) 1 cup	5	0	Great base for salads.
Cucumber 1 cup sliced	15	0	Very hydrating.
Tomato 1 medium	15	1	Rich in lycopene.
Bell Pepper (Red) 1 medium	10	1	Highest vitamin C of peppers.
Bell Pepper (Green) 1 medium	10	1	Slightly bitter, very low GI.
Zucchini 1 cup	15	1	Great pasta substitute.
Eggplant 1 cup	15	1	High in fiber.
Cauliflower 1 cup	10	1	Low-carb rice substitute.
Asparagus 6 spears	15	1	Natural diuretic.
Brussels Sprouts 1 cup	15	1	High in vitamins K and C.
Green Beans 1 cup	15	1	Low calorie, high fiber.
Celery 1 cup chopped	10	0	Negative calorie myth, but very low.
Radish 1 cup sliced	10	0	Peppery and refreshing.
Artichoke 1 medium	15	1	High in prebiotic fiber.
Mushrooms (White) 1 cup sliced	10	0	Virtually carb-free.
Onion 1 medium	10	1	Adds flavor without spiking sugar.
Garlic 3 cloves	10	0	Medicinal properties.
Leek 1 cup chopped	15	1	Mild onion flavor.
Beet (Raw) 1 medium	30	2	Cooked beets have higher GI.
Butternut Squash 1 cup cubed	51	5	Sweet but moderate GI.
Pumpkin 1 cup	75	3	High GI but very low GL.
Turnip 1 cup	30	2	Good low-carb potato substitute.
Parsnip ½ cup	52	5	Sweet root vegetable.
Okra 1 cup	20	1	High in soluble fiber.
Snow Peas 1 cup	25	1	Eat pods and all.
Bok Choy 1 cup	10	0	Asian green, very nutritious.
Swiss Chard 1 cup	8	0	Colorful leafy green.
Collard Greens 1 cup	8	0	Southern staple, very nutritious.
Watercress 1 cup	5	0	Peppery flavor, nutrient-dense.
Arugula 1 cup	5	0	Slightly bitter, great for salads.
Chickpeas 1 cup cooked	28	9	Great for sustained energy.
Lentils (Green) 1 cup cooked	30	5	Protein powerhouse.
Kidney Beans 1 cup cooked	24	7	High fiber content.
Black Beans 1 cup cooked	30	7	Rich in anthocyanins.
Navy Beans 1 cup cooked	31	9	High in fiber and folate.
Pinto Beans 1 cup cooked	39	10	Mexican cuisine staple.
Black-Eyed Peas 1 cup cooked	42	13	Good luck food in South.
Split Peas 1 cup cooked	25	6	Great for soups.
Lentils (Red) 1 cup cooked	26	5	Cooks faster than green.
Lentils (Brown) 1 cup cooked	30	5	Earthy flavor, holds shape.
Butter Beans (Lima) 1 cup cooked	31	7	Creamy texture.
Cannellini Beans 1 cup cooked	31	8	Italian white bean.
Adzuki Beans 1 cup cooked	35	10	Popular in Asian desserts.
Mung Beans 1 cup cooked	31	5	Often sprouted.
Edamame 1 cup	15	1	Young soybeans, high protein.
Soybeans (Mature) 1 cup cooked	16	1	Complete protein source.
Hummus 2 tbsp	6	0	Chickpea-based dip.
Falafel (Baked) 4 pieces	32	5	Fried version higher in calories.
Barley 1 cup cooked	25	11	Contains beta-glucan.
Quinoa 1 cup cooked	53	13	A complete protein.
Sourdough Bread 1 slice	53	8	Acidity lowers the GI.
Steel Cut Oats 1 cup cooked	55	13	Least processed oats.
Rolled Oats 1 cup cooked	55	13	Quick cooking, still low GI.
Bulgur Wheat 1 cup cooked	48	12	Main ingredient in tabbouleh.
Buckwheat 1 cup cooked	49	15	Actually a seed, not wheat.
Whole Grain Pasta 1 cup cooked	42	17	Al dente is lower GI.
Brown Rice 1 cup cooked	50	16	More fiber than white.
Wild Rice 1 cup cooked	45	14	Actually a grass seed.
Basmati Rice (White) 1 cup cooked	50	14	Lower GI than regular white rice.
Jasmine Rice 1 cup cooked	68	28	Fragrant but higher GI.
Farro 1 cup cooked	40	15	Ancient grain, nutty flavor.
Freekeh 1 cup cooked	43	14	Roasted green wheat.
Millet 1 cup cooked	71	25	Gluten-free but higher GI.
Amaranth 1 cup cooked	35	8	Ancient Aztec grain.
Teff 1 cup cooked	57	12	Ethiopian grain, high in iron.
Sorghum 1 cup cooked	62	15	Gluten-free whole grain.
Couscous (Whole Wheat) 1 cup cooked	53	17	Quick cooking pasta.
Polenta 1 cup cooked	68	18	Made from cornmeal.
Bread, Pumpernickel 1 slice	46	5	Rye-based, very dense.
Bread, White or Wheat 1 slice	68	9	Common bread, higher GI.
Bread, Whole Wheat 1 slice	73	10	Not always lower GI.
Tortilla, Corn 1 small	52	12	Traditional Mexican.
Tortilla, Wheat 1 small	30	8	Surprisingly low GI.
English Muffin (Whole Wheat) 1 muffin	45	9	Good breakfast option.
Pita Bread (Whole Wheat) 1 small	55	10	Fill with veggies.
Rye Bread (Dark) 1 slice	41	5	Dense, filling bread.
Ezekiel Bread 1 slice	36	5	Sprouted grain bread.
Flatbread (Whole Grain) 1 piece	50	8	Thin and versatile.
Naan (Whole Wheat) 1 piece	55	12	Indian flatbread.
Chapati 1 piece	52	10	Indian unleavened bread.
Roti (Whole Wheat) 1 piece	52	10	Similar to chapati.
Dosa (Foxtail Millet + Dhal) 1 dosa	45	8	South Indian crepe.
Multigrain Bread 1 slice	48	7	Mixed grains benefit.
Greek Yogurt (Unsweetened) 1 cup	12	1	Choose full fat for lower spike.
Soy Milk 1 cup	34	4	Check for added sugar.
Whole Milk 1 cup	39	4	Lactose is a slow sugar.
Skim Milk 1 cup	32	4	Lower fat option.
Almond Milk (Unsweetened) 1 cup	25	0	Very low carb.
Oat Milk 1 cup	50	4	Moderate GI.
Coconut Milk 1 cup	42	2	Higher in saturated fat.
Cottage Cheese 1 cup	10	1	High protein, low GI.
Cheddar Cheese 1 oz	0	0	Zero GI impact.
Mozzarella Cheese 1 oz	0	0	Zero GI impact.
Parmesan Cheese 1 oz	0	0	Zero GI impact.
Feta Cheese 1 oz	0	0	Zero GI impact.
Ricotta Cheese ½ cup	5	0	Creamy, versatile.
Kefir (Plain) 1 cup	36	4	Probiotic-rich.
Buttermilk 1 cup	35	4	Tangy, good for baking.
Peanuts 1 oz	14	1	Ideally unsalted.
Cashews 1 oz	22	3	Slightly carb-heavy for a nut.
Almonds 1 oz	0	0	Negligible GI.
Walnuts 1 oz	0	0	Rich in omega-3s.
Pecans 1 oz	0	0	Buttery flavor.
Macadamia Nuts 1 oz	0	0	Highest fat nut.
Pistachios 1 oz	15	1	High in fiber and protein.
Hazelnuts 1 oz	0	0	Rich, nutty flavor.
Brazil Nuts 1 oz	0	0	High in selenium.
Pine Nuts 1 oz	0	0	Great for pesto.
Chia Seeds 1 oz	1	0	High in omega-3s and fiber.
Flax Seeds 1 oz	0	0	Grind for best absorption.
Pumpkin Seeds 1 oz	10	1	High in zinc.
Sunflower Seeds 1 oz	20	1	Good vitamin E source.
Sesame Seeds 1 oz	10	0	Calcium-rich.
Hemp Seeds 1 oz	0	0	Complete protein.
Almond Butter 2 tbsp	0	0	Smooth or crunchy.
Peanut Butter (Natural) 2 tbsp	14	1	Choose no sugar added.
Tahini 2 tbsp	0	0	Sesame seed paste.
Angel Food Cake 50g	67	19	Light, airy texture.
Banana Cake (with sugar) 80g	47	18	Ripe bananas add moisture.
Banana Cake (without sugar) 80g	55	16	Uses banana sweetness.
Chocolate Cake (Betty Crocker) 111g	38	20	With chocolate frosting.
Cupcake (Strawberry-iced) 38g	73	19	High GI due to frosting.
Lamingtons 50g	87	25	Australian sponge with chocolate and coconut.
Pound Cake 53g	54	15	Dense, buttery cake.
Sponge Cake (Plain) 63g	46	17	Light, egg-based.
Vanilla Cake (Betty Crocker) 111g	42	24	With vanilla frosting.
Croissant 57g	67	17	Buttery, flaky pastry.
Muffin (Blueberry) 57g	59	17	Commercial muffin.
Muffin (Bran) 57g	60	15	Higher fiber option.
Scone (Plain) 45g	72	18	British tea treat.
Danish Pastry 70g	59	22	Sweet breakfast pastry.
Doughnut (Glazed) 60g	76	24	High sugar and GI.
Bagel (Plain) 70g	72	25	Dense, chewy bread.
Pancakes (Homemade) 2 pancakes	66	20	Without syrup.
Waffle (Belgian) 75g	76	18	Crispy outside, soft inside.
All-Bran ½ cup	44	9	High fiber cereal.
Bran Flakes ¾ cup	74	13	Less fiber than All-Bran.
Corn Flakes 1 cup	81	21	Very high GI.
Muesli (No Sugar Added) ½ cup	49	10	Natural grains and nuts.
Granola (Low Sugar) ½ cup	50	12	Watch for added sugars.
Puffed Rice 1 cup	82	17	Very high GI.
Shredded Wheat 1 biscuit	67	13	No added sugar.
Special K 1 cup	54	11	Moderate GI cereal.
Oat Bran 1 cup cooked	50	9	Rich in beta-glucan.
Cream of Wheat 1 cup cooked	66	17	Smooth hot cereal.
Grits (Corn) 1 cup cooked	68	14	Southern breakfast staple.
Idly Sambar 1 serving	69	34	Traditional South Indian breakfast.
MLA Upma Pesarattu 1 serving	72	36	Mung bean crepe with upma.
Dosa (Rice) 1 dosa	77	35	Fermented rice crepe.
Uttapam 1 piece	65	25	Thick dosa with toppings.
Poha 1 cup	58	18	Flattened rice dish.
Upma (Semolina) 1 cup	66	20	South Indian porridge.
Paratha (Whole Wheat) 1 piece	52	15	Layered flatbread.
Khichdi 1 cup	50	18	Rice and lentil dish.
Dal (Lentil Curry) 1 cup	29	5	High protein, low GI.
Rajma (Kidney Bean Curry) 1 cup	27	8	Punjabi comfort food.
Chana Masala 1 cup	33	10	Spiced chickpea curry.
Sambar 1 cup	35	8	Lentil vegetable stew.
Rasam 1 cup	25	3	Spiced tomato soup.
Ragi Dosa 1 dosa	50	12	Finger millet crepe.
Ragi Mudde 1 ball	55	15	Finger millet ball.
Jowar Roti 1 roti	48	10	Sorghum flatbread.
Bajra Roti 1 roti	55	12	Pearl millet flatbread.
Thepla 1 piece	45	8	Gujarati spiced flatbread.
Dhokla 2 pieces	50	10	Fermented chickpea cake.
Khandvi 6 pieces	45	6	Gujarati gram flour rolls.
Pongal 1 cup	55	18	Rice and lentil dish.
Bisibele Bath 1 cup	52	20	Karnataka rice dish.
Ven Pongal 1 cup	48	15	Savory rice-lentil porridge.
Appam 1 piece	65	18	Fermented rice pancake.
Baked Barbecued Pork Puff 161g	55	9	Chinese dim sum.
Fried Rice (Yangzhou-Style) 217g	80	40	Higher GI due to cooking.
Beehoon (Rice Vermicelli) 1 serving	35	18	Singapore/Malaysian noodle.
Ice Green Tea 1 cup	50	5	Sweetened beverage.
Congee (Rice Porridge) 1 bowl	78	25	Broken down rice, high GI.
Sushi (Rice) 6 pieces	55	15	Vinegared rice helps.
Miso Soup 1 cup	20	2	Very low GI.
Edamame (Japanese) 1 cup	15	1	Salted soybeans.
Ramen Noodles 1 serving	50	20	Varies by preparation.
Udon Noodles 1 cup cooked	55	25	Thick wheat noodles.
Soba Noodles 1 cup cooked	46	18	Buckwheat noodles.
Rice Paper Rolls 2 rolls	65	10	Fresh spring rolls.
Dim Sum (Steamed) 4 pieces	45	12	Steamed dumplings.
Wonton Soup 1 bowl	50	10	Light broth with wontons.
Pad Thai 1 serving	55	28	Thai stir-fried noodles.
Pho 1 bowl	45	20	Vietnamese noodle soup.
Banh Mi 1 sandwich	65	20	Vietnamese sandwich.
Satay (Chicken) 4 skewers	0	0	Grilled meat, zero GI.
Laksa 1 bowl	50	22	Spicy coconut noodle soup.
Nasi Lemak 1 serving	65	30	Malaysian coconut rice.
Char Kway Teow 1 serving	60	28	Stir-fried flat noodles.
Tom Yum Soup 1 bowl	30	5	Spicy Thai soup.
Green Curry 1 cup	35	8	Thai coconut curry.
Bibimbap 1 bowl	55	25	Korean rice bowl.
Kimchi ½ cup	15	1	Fermented vegetables.
Whole Maize Ugali (Plain) 160g	62	30	East African cornmeal staple.
Whole Maize Ugali with Silver Fish 178g	69	32	Traditional Kenyan meal.
Fufu (Cassava) 200g	78	40	West African starchy staple.
Injera 1 piece	55	18	Ethiopian teff flatbread.
Jollof Rice 1 cup	70	35	West African rice dish.
Kenkey 200g	65	28	Ghanaian fermented corn.
Banku 200g	68	30	Ghanaian fermented corn dough.
Eba (Garri) 200g	80	45	Nigerian cassava meal.
Pounded Yam 200g	75	38	Nigerian yam dish.
Egusi Soup 1 cup	20	3	Nigerian melon seed soup.
Sukuma Wiki 1 cup	15	1	Kenyan collard greens.
Githeri 1 cup	45	18	Kenyan corn and beans.
Mandazi 2 pieces	70	22	East African fried dough.
Chapati (African) 1 piece	55	12	East African flatbread.
Pilau Rice 1 cup	65	28	Spiced East African rice.
Falafel 4 pieces	32	5	Middle Eastern chickpea fritters.
Tabbouleh 1 cup	35	8	Parsley and bulgur salad.
Baba Ganoush ¼ cup	15	1	Eggplant dip.
Stuffed Grape Leaves (Dolmas) 6 pieces	40	10	Rice-stuffed leaves.
Moussaka 1 serving	45	15	Greek eggplant casserole.
Greek Salad 1 serving	15	2	Low GI vegetable salad.
Shakshuka 1 serving	20	3	Eggs in tomato sauce.
Fattoush 1 serving	45	8	Lebanese bread salad.
Labneh ¼ cup	10	0	Strained yogurt cheese.
Couscous Salad 1 cup	55	18	Cold couscous with vegetables.
Spanakopita 1 piece	50	12	Greek spinach pie.
Tzatziki ¼ cup	10	1	Yogurt cucumber dip.
Kibbeh 3 pieces	45	12	Middle Eastern meat croquettes.
Muhammara ¼ cup	25	4	Red pepper walnut dip.
Black Bean Soup 1 cup	30	8	Cuban/Mexican soup.
Refried Beans ½ cup	38	10	Mexican staple.
Guacamole ¼ cup	0	0	Zero GI avocado dip.
Ceviche 1 cup	10	1	Citrus-marinated fish.
Tacos (Corn Tortilla) 2 tacos	52	8	Traditional corn tacos.
Burrito Bowl 1 bowl	45	20	Without tortilla.
Empanada (Baked) 1 piece	55	18	Latin American pastry.
Tamales 1 tamale	52	15	Corn masa with filling.
Pupusas 2 pieces	55	18	Salvadoran stuffed tortillas.
Gallo Pinto 1 cup	48	20	Costa Rican rice and beans.
Arepas (Corn) 1 piece	55	15	Venezuelan/Colombian corn cakes.
Sancocho 1 bowl	50	18	Latin American stew.
Mole ½ cup sauce	35	8	Mexican chocolate chili sauce.
Elote (Street Corn) 1 ear	52	12	Mexican grilled corn.
Dark Chocolate (70%+) 1 oz	23	4	High cocoa content.
Milk Chocolate 1 oz	43	12	More sugar than dark.
Popcorn (Air-popped) 3 cups	55	6	Whole grain, high fiber.
Tortilla Chips 1 oz	63	8	Corn-based snack.
Pretzels 1 oz	83	16	Very high GI.
Rice Cakes 2 cakes	82	17	Very high GI despite being "healthy".
Protein Bar (Low Sugar) 1 bar	35	8	Varies by brand.
Trail Mix ¼ cup	35	5	Nuts and dried fruit.
Beef Jerky 1 oz	0	0	Zero GI protein snack.
Olives 10 olives	0	0	Zero GI, healthy fats.
Pickles 1 spear	0	0	Zero GI, fermented.
Seaweed Snacks 1 pack	15	0	Very low calorie.
Orange Juice (Fresh) 1 cup	50	12	Higher GI than whole orange.
Apple Juice 1 cup	44	13	No fiber compared to whole apple.
Tomato Juice 1 cup	35	4	Low GI vegetable juice.
Carrot Juice 1 cup	43	10	Higher GI than raw carrots.
Smoothie (Berries) 1 cup	35	8	Depends on ingredients.
Green Smoothie 1 cup	30	6	Leafy greens lower GI.
Coconut Water 1 cup	35	3	Natural electrolytes.
Coffee (Black) 1 cup	0	0	Zero GI without sugar.
Tea (Unsweetened) 1 cup	0	0	Zero GI without sugar.
Kombucha 1 cup	25	3	Fermented tea, probiotics.
Honey 1 tbsp	55	10	Natural but still high sugar.
Maple Syrup 1 tbsp	54	10	Contains minerals.
Agave Nectar 1 tbsp	15	2	Low GI but high fructose.
Coconut Sugar 1 tbsp	35	4	Lower GI than regular sugar.
Stevia 1 packet	0	0	Zero calorie, zero GI.
Erythritol 1 tbsp	0	0	Sugar alcohol, zero GI.
Mustard 1 tbsp	0	0	Zero GI condiment.
Mayonnaise 1 tbsp	0	0	Zero GI, high fat.
Vinegar (Any) 1 tbsp	0	0	May help lower meal GI.
Soy Sauce 1 tbsp	0	0	Zero GI, high sodium.
Hot Sauce 1 tsp	0	0	Zero GI, may boost metabolism.
Pesto 2 tbsp	5	0	Basil and nut-based.
Chicken Breast 4 oz	0	0	Lean protein source.
Salmon 4 oz	0	0	Rich in omega-3s.
Tuna 4 oz	0	0	High protein fish.
Eggs (Whole) 2 large	0	0	Complete protein.
Egg Whites 3 whites	0	0	Pure protein.
Beef (Lean) 4 oz	0	0	Iron-rich protein.
Pork Tenderloin 4 oz	0	0	Lean cut of pork.
Turkey Breast 4 oz	0	0	Very lean protein.
Lamb 4 oz	0	0	Rich, flavorful meat.
Shrimp 4 oz	0	0	Low calorie seafood.
Cod 4 oz	0	0	Mild white fish.
Tilapia 4 oz	0	0	Budget-friendly fish.
Tofu (Firm) ½ cup	15	0	Plant-based protein.
Tempeh ½ cup	10	0	Fermented soy protein.
Seitan 3 oz	5	0	Wheat gluten protein.
Olive Oil (Extra Virgin) 1 tbsp	0	0	Heart-healthy monounsaturated fat.
Coconut Oil 1 tbsp	0	0	Medium-chain triglycerides.
Avocado Oil 1 tbsp	0	0	High smoke point.
Butter 1 tbsp	0	0	Zero GI, use in moderation.
Ghee 1 tbsp	0	0	Clarified butter.
Avocado ½ fruit	0	0	Healthy fats and fiber.
MCT Oil 1 tbsp	0	0	Quickly converted to energy.
Flaxseed Oil 1 tbsp	0	0	High in omega-3 ALA.
Sushi (Salmon Nigiri) 2 pieces	55	10	GI varies by rice portion; add sashimi to lower GL.
Sashimi (Salmon) 100g	0	0	Zero GI/GL; protein + omega-3.
Edamame (Boiled) ½ cup shelled	18	1	High fiber and protein.
Sauerkraut ½ cup	15	0	Fermented cabbage; low GL.
Pho (Beef) - broth + noodles 1 bowl	60	20	GL driven by rice noodles; ask for extra herbs/bean sprouts.
Pho (Beef) - half noodles 1 bowl	55	12	Lower GL by reducing noodles.
Pad Thai (Chicken) 1 plate	65	28	Often high sugar sauce; share portion.
Thai Green Curry (Chicken) + vegetables 1 cup	35	6	Low GL without rice; coconut milk adds fat.
Thai Green Curry + ½ cup jasmine rice 1 cup curry + ½ cup rice	73	21	Rice increases GL significantly.
Fried Rice (Vegetable) 1 bowl	70	26	Better: steamed rice + stir-fry.
Stir-fry Vegetables (non-starchy) with soy 1.5 cups	15	2	Great low-GL side.
Bok Choy (Cooked) 1 cup	15	0	Very low carb; nutrient-dense.
Seaweed Salad 1 cup	15	1	Some versions add sugar; check dressing.
Ramen (Tonkotsu) - typical bowl 1 bowl	65	28	High GL from noodles; high sodium.
Ramen (Tonkotsu) - half noodles 1 bowl	60	16	Lower GL by halving noodles and adding egg/greens.
Gyoza (Pan-fried dumplings) 6 pieces	60	12	Wrapper increases GI/GL; pair with salad.
Chicken Satay (with peanut sauce) 3 skewers	20	2	Low GL; sauce can add sugar.
Vietnamese Spring Rolls (Fresh) 2 rolls	55	9	Rice paper adds carbs; load up herbs/veg.
Korean Bibimbap (with rice) 1 bowl	60	25	GL depends on rice portion and sauce.
Korean Bibimbap (cauliflower rice) 1 bowl	25	6	Swap rice to reduce GL.
Kung Pao Chicken (restaurant-style) 1 cup	35	8	Sauce can contain sugar/starch.
Chinese Steamed Fish (ginger-scallion) 150g	0	0	Zero GI; lean protein.
Congee (Brown Rice) 1 cup	55	12	Lower GI than white-rice congee.
Dal (Moong Dal) 1 cup	30	6	High fiber/protein; great daily staple.
Dal (Masoor Dal) 1 cup	32	7	Red lentils cook fast; add veggies.
Chana Masala (Chickpeas) 1 cup	28	9	Protein + fiber slows glucose rise.
Palak Paneer 1 cup	25	3	Low GL, higher fat; great with salad.
Paneer Tikka 150g	0	0	Zero GI/GL; watch portion if cutting calories.
Chicken Tikka 150g	0	0	Zero GI; lean protein choice.
Tandoori Chicken 1 leg quarter	0	0	Zero GI; great with cucumber salad.
Idli (Steamed) 2 idlis	55	11	Fermentation may help; portion matters.
Dosa (Plain) 1 dosa	68	21	Higher GL due to size; choose smaller dosa.
Dosa (Masala) 1 dosa	70	26	Potato filling increases GL.
Poha (Flattened Rice) 1 cup	72	20	Common breakfast; add sprouts/peanuts.
Khichdi (Moong Dal + Rice) 1.5 cups	52	16	Lower GI than plain rice; add veggies.
Khichdi (Moong Dal + Brown Rice) 1.5 cups	45	12	Better glycemic option.
Chapati (Multigrain) 1 medium	55	10	Depends on flour blend; often lower GI.
Paratha (Plain) 1 paratha	70	18	Higher GL due to oil + refined flour.
Naan 1 naan	72	22	Often refined flour; share portion.
Biryani (Chicken) 1 plate	69	31	High GL from basmati rice portion.
Biryani (Cauliflower rice style) 1 bowl	25	7	Low GL alternative.
Raita (Yogurt + Cucumber) ½ cup	15	1	Helps blunt meal glycemic load.
Greek Salad (with olive oil) 2 cups	15	3	Very low GL; healthy fats.
Falafel (fried) 4 pieces	35	10	Frying adds calories; baked lowers fat.
Pita Bread (White) 1 medium	68	18	High GL; choose whole grain.
Lentil Soup (Mediterranean style) 1.5 cups	30	7	Fiber-rich; steady energy.
Oatmeal (Steel-cut, cooked) 1 cup	52	13	Lower GI than instant oats.
Oatmeal (Instant, flavored) 1 packet	75	22	Often added sugar; higher GI.
Granola (typical) ½ cup	60	16	Can be sugar-heavy; watch portion.
Greek Yogurt (Plain, 2%) 170g	15	1	High protein; choose unsweetened.
Hamburger (Bun + patty) 1 burger	66	20	Bun drives GL; opt for lettuce wrap.
Hamburger (Lettuce wrap) 1 burger	15	3	Lower GL; add veggies.
French Fries medium	75	33	High GI/GL; limit for glycemic control.
Baked Sweet Potato Fries 1 cup	61	17	Lower GL than fries; portion still matters.
Chili (Beans + Meat) 1.5 cups	35	8	Beans lower GL; skip sugary toppings.
Caesar Salad (with chicken) 2 cups	15	3	Low GL; dressing adds fat/calories.
Whole Wheat Pasta (al dente) 1 cup cooked	45	13	Al dente lowers GI vs overcooked.
Spaghetti (white, overcooked) 1 cup cooked	58	18	Overcooking raises GI.
Marinara Sauce (no sugar added) ½ cup	30	3	Check labels for added sugar.
Rye Bread (100% rye) 1 slice	50	10	Often lower GI than white bread.
Greek Yogurt + Berries 1 bowl	25	5	Balanced snack; fiber + protein.
Muesli (unsweetened) ¾ cup	50	14	Choose no-added-sugar mixes.
Borscht (Beet Soup) 1.5 cups	40	6	Beets moderate GI; soup is low GL.
Caponata (Eggplant stew) 1 cup	20	4	Low GL; some recipes add sugar.
Ratatouille 1.5 cups	20	4	Vegetable-forward; very low GL.
Chicken Schnitzel 1 cutlet	35	6	Breading adds carbs; pair with salad.
Fish and Chips 1 plate	75	32	High GL from fries.
Corn Tortilla 2 tortillas	52	12	Lower GI than white flour tortillas.
Flour Tortilla (white) 1 large	70	20	Higher GI/GL; choose whole wheat if possible.
Black Beans (Cooked) 1 cup	30	7	Excellent fiber; good glycemic choice.
Pinto Beans (Cooked) 1 cup	39	10	Stable blood sugar option.
Tacos (Chicken, corn tortillas) 2 tacos	52	14	Balance with salad/beans.
Burrito (Rice + Beans + Meat) 1 burrito	65	32	High GL; consider bowl without tortilla.
Burrito Bowl (no tortilla, half rice) 1 bowl	55	18	Lower GL swap.
Arepa (White Corn) 1 medium	75	22	High GI; add protein/fat to reduce spike.
Arepa (Corn + beans filling) 1 medium	65	16	Beans lower GL.
Enchiladas (Chicken, 2 small) 2 small enchiladas	55	18	GL depends on tortilla + sauce; add salad.
Quesadilla (Cheese, flour tortilla) 1 quesadilla	68	24	Flour tortilla drives GL; choose corn tortilla.
Quesadilla (Cheese, corn tortilla) 1 quesadilla	52	14	Lower GL vs flour tortilla.
Salsa (Pico de Gallo) ½ cup	15	1	Very low GL; adds flavor and volume.
Chimichurri 2 tbsp	0	0	Herb sauce; essentially zero GI/GL.
Plantain (Green, Boiled) ½ medium	45	12	Less ripe = lower GI.
Plantain (Ripe, Fried) ½ medium	66	22	Riper + frying increases GL and calories.
Fufu (Cassava) - small portion 100g	70	18	Starchy; keep portions small.
Injera (Teff) - 1 large 1 large piece	45	16	Teff tends to be lower GI than refined breads.
Doro Wat (Ethiopian chicken stew) 1 cup	5	0	Low GL; depends on injera/rice served with it.
Shawarma (Chicken, salad bowl) 1 bowl	10	3	Skip wrap to keep GL low.
Shawarma Wrap (Chicken) 1 wrap	64	24	Wrap increases GL; choose bowl option.
Kebab (Beef/Lamb) 150g	0	0	Zero GI; pair with grilled veggies.
Stuffed Grape Leaves (Dolma) 6 pieces	55	10	Rice filling affects GL; portion matters.
Couscous (Cooked) 1 cup	65	20	Refined wheat; higher GI than bulgur.
Bulgur (Cooked) 1 cup	46	12	Lower GI than couscous.
Quinoa Bowl (Quinoa + veggies + chicken) 1 bowl	53	13	Balanced macros helps glycemic response.
Poke Bowl (Salmon, half rice) 1 bowl	55	16	Less rice lowers GL; add seaweed/veg.
Poke Bowl (Salmon, cauliflower rice) 1 bowl	20	5	Low GL swap.
Teriyaki Chicken (restaurant) 1 cup	40	9	Sauce often sweetened; watch GL with rice.
Onigiri (Rice Ball) 1 rice ball	78	22	Mostly rice; higher GL snack.
Udon Noodles (Cooked) 1 bowl	62	18	Portion matters; add protein/veg.
Soba Noodles (Buckwheat, cooked) 1 bowl	52	14	Often partially wheat; check labels.
Soba Noodles (100% buckwheat) 1 bowl	45	12	Better glycemic choice.
Tonkatsu (Pork cutlet) 1 cutlet	35	7	Breading adds carbs; skip sweet sauce.
Gochujang (Korean chili paste) 1 tbsp	55	3	Small serving; contains sugar.
Tteokbokki (Spicy rice cakes) 1 bowl	85	35	Very high GI/GL.
Hot Pot (broth + vegetables + meat, no noodles) 1 large bowl	10	3	Low GL if you skip noodles/rice.
Hot Pot (with noodles) 1 large bowl	60	22	Noodles increase GL.
Bao Bun (Pork) 1 bun	77	20	Refined flour bun; higher GL.
Banh Mi (Chicken) 1 sandwich	70	28	White baguette increases GL.
Tandoori Roti (Whole wheat) 1 medium	62	12	Similar to whole wheat roti.
Millet Roti (Bajra) 1 medium	45	10	Millets tend to be lower GI.
Ragi Mudde (Finger millet balls) 1 ball	42	14	Traditional millet staple; portion matters.
Curd Rice 1 cup	55	19	Yogurt helps, but rice still drives GL.
Pani Puri (Street snack) 6 puris	75	18	Refined puris; portion matters.
Bhel Puri 1 bowl	70	20	Puffed rice increases GI.
Kadhi (Yogurt curry) 1 cup	20	3	Low GL; besan thickener adds small carbs.
Aloo Gobi 1 cup	55	10	Potato increases GI; more cauliflower lowers GL.
Bhindi Masala (Okra) 1 cup	20	4	Okra is low GI; great fiber.
Soya Chunks Curry 1 cup	25	4	High protein; watch oil use.
Butter Chicken 1 cup	15	4	Low GL without naan/rice; rich sauce.
Korma (Vegetable) 1 cup	25	8	Often contains cashew paste; moderate carbs.
Methi Thepla 2 small	55	12	Fenugreek may improve glucose response.
Pesarattu (Moong dal dosa) 1 dosa	35	9	Protein-forward dosa; better glycemic choice.
Erissery (Pumpkin + black-eyed peas) 1 cup	40	9	Fiber-rich; coconut adds fat.
Italian Minestrone Soup 2 cups	35	8	Beans/veg make it low GL.
Risotto (White rice) 1.5 cups	70	28	Creamy rice dish; higher GL.
Paella (Seafood) 1.5 cups	65	26	Rice-based; portion matters.
Gnocchi (Potato) 1 cup	70	22	Potato + refined flour; higher GI.
Lasagna (Meat) 1 slice	55	18	Protein/fat lowers GI vs plain pasta.
Caprese Salad 1 plate	5	1	Tomato + mozzarella + olive oil; very low GL.
Pesto (Basil + olive oil + nuts) 2 tbsp	0	0	Very low carb; calorie-dense.
Steak (Grilled) 200g	0	0	Zero GI/GL; choose leaner cuts if needed.
Salmon (Baked) 170g	0	0	Zero GI; omega-3 fats.
Tuna Salad (with mayo) 1 cup	0	1	Low GL; watch added sugars in relish.
Chicken Caesar Wrap 1 wrap	70	26	Wrap increases GL; consider salad instead.
Egg Omelet (3 eggs + veggies) 1 omelet	0	0	Zero GI; great breakfast.
Avocado Toast (Whole grain bread) 1 slice	55	14	Fat from avocado can blunt glucose rise.
Avocado Toast (White bread) 1 slice	72	20	White bread raises GL; choose whole grain.
Protein Shake (Whey + water) 1 scoop	10	1	Avoid added sugar shakes.
Smoothie (Banana + honey) 12 oz	70	28	Blending can raise glycemic response.
Smoothie (Berries + Greek yogurt) 12 oz	35	10	Protein/fiber keeps GL moderate.
Cappuccino (No sugar) 8 oz	15	1	Milk adds small carbs.
Latte (Sweetened) 12 oz	60	15	Added sugar increases GL.
Dark Chocolate (85%) 30g	23	3	Lower sugar; portion matters.
Ice Cream (Vanilla) ½ cup	61	17	Sugar content raises GL.
Gelato ½ cup	55	16	Similar to ice cream; portion matters.
Sourdough Pizza Slice (Margherita) 1 slice	60	18	Crust drives GL; add protein side.
Pizza (Pepperoni) - 2 slices 2 slices	60	30	Higher GL portion; processed meat.
Porridge (Barley) 1 cup	25	7	Very low GI cereal option.
Porridge (Rice) 1 cup	75	18	Similar to congee; higher GI.
Buckwheat Pancakes 2 small	50	18	Lower GI than white pancakes; syrup raises GL.
Pancakes (White flour) + syrup 2 pancakes	80	35	High GI/GL breakfast.
Waffles + syrup 1 waffle	76	32	High GL due to refined flour + syrup.
Bagel Thin (Whole grain) 1 thin	55	16	Lower GL than a full bagel.
Cream Cheese 2 tbsp	0	0	Zero GI; calorie-dense.
Herring (Pickled) 100g	0	0	Zero GI; omega-3; can be salty.
Smoked Salmon (on rye) 1 open sandwich	50	10	Rye lowers GI vs white bread.
Pierogi (Potato + cheese) 6 pieces	70	22	Dough + potato makes it high GL.
Goulash (Beef stew) 1.5 cups	10	3	Low GL without bread/dumplings.
Dumplings (White flour) 5 dumplings	72	20	High GI/GL; limit portion.
Pasta Carbonara 1.5 cups	55	24	Fat lowers GI but calories high.
Chicken Noodle Soup 2 cups	45	7	Low GL when noodle portion is small.
Beef Stew (with potatoes) 2 cups	55	12	Potatoes increase GL.
Beef Stew (no potatoes, extra veggies) 2 cups	25	6	Lower GL swap.
Baked Beans ½ cup	48	12	Some brands add sugar; check labels.
Lentil Salad (with veggies) 1.5 cups	30	8	Excellent low-GL meal.
Chickpea Salad (with olive oil) 1.5 cups	28	9	Fiber-rich; filling.
Mashed Potatoes 1 cup	83	28	High GI/GL; chill potatoes to increase resistant starch.
Potato Salad (cooled) 1 cup	55	14	Cooling increases resistant starch, lowering GI.
Rice (Jasmine, cooked) - ½ cup ½ cup	73	17	High GI even at small portions.
Rice (Basmati, cooked) - ½ cup ½ cup	58	13	Lower GI than jasmine.
Rice (Brown, cooked) - ½ cup ½ cup	50	11	More fiber, slightly lower GI.
Rice (Cauliflower) 1 cup	15	2	Low GL rice substitute.
Noodles (Shirataki) 1 pack	0	0	Very low carb konjac noodles.

*GI scores can vary based on ripeness, cooking method, and origin. Data compiled from international GI tables.

How to Use This List Effectively

Build Your Plate Smart

Fill half your plate with low GI vegetables, quarter with lean protein, and quarter with low GI carbs.

Pair High GI with Protein

If you must eat a high GI food, combine it with protein or healthy fats to slow absorption.

Eat Fiber First

Start meals with vegetables or salad. Fiber creates a gel that slows carb digestion.

Consider Glycemic Load

A food's GL matters more than GI for real-world eating. Watermelon has high GI but low GL.

Vinegar Trick

Adding vinegar or lemon to meals can reduce the overall glycemic response by up to 30%.

Stay Active After Meals

A 15-minute walk after eating helps your muscles absorb glucose, reducing blood sugar spikes.

The "Free Pass" List: Zero GI & Low Glycemic Snacks

Looking for low gi snacks and low glycemic snacks? Proteins and fats generally have little to no immediate effect on blood sugar. These foods make perfect low gi snacks for diabetics and can add bulk and satiety to your meals without worrying about the GI score.

Eggs

Chicken Breast

Salmon / Fish

Olive Oil

Beef / Lamb

Avocado

Nuts & Seeds

Cheese

Tofu / Tempeh

Low Glycemic Index Meal Plan Ideas

Creating a low gi meal plan doesn't have to be complicated. Here are meal ideas using foods from our low glycemic foods list. For a complete week of meals, check out our 7-Day Low Glycemic Diet Plan for Beginners.

Breakfast Ideas

• Steel cut oats with berries & nuts
• Greek yogurt parfait
• Eggs with whole grain toast
• Smoothie with spinach & protein
• Dosa with sambar (Indian)

Lunch Ideas

• Quinoa salad with chickpeas
• Lentil soup with rye bread
• Brown rice bowl with veggies
• Whole wheat wrap with hummus
• Soba noodle stir fry

Dinner Ideas

• Grilled salmon with barley
• Chicken with roasted vegetables
• Dal with chapati (Indian)
• Mediterranean salad with falafel
• Black bean tacos

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Common Low GI Mistakes to Avoid

❌

Assuming "Whole Grain" Means Low GI

Many whole grain products are finely milled, making them high GI. Whole wheat bread (GI 73) can spike blood sugar as much as white bread. Look for coarse, intact grains.

❌

Ignoring Portion Sizes

Even low GI foods can spike blood sugar in large quantities. A small bowl of pasta is different from a giant plate. This is why GL matters.

❌

Drinking Fruit Juice

Juicing removes fiber and concentrates sugar. Orange juice (GI 50) hits your bloodstream faster than a whole orange (GI 43) despite similar GI.

❌

Overcooking Your Food

Cooking breaks down starches. Al dente pasta has a lower GI than well-cooked. Same goes for rice, potatoes, and other starches.

Frequently Asked Questions About the Glycemic Index

Can I eat high GI foods if I mix them?

Yes! This is the best trick in the book. If you want to eat white rice (High GI), mix it with plenty of veggies (fiber) and chicken (protein). The overall glycemic load of the meal will drop significantly. Use our gi index chart to find good pairing options.

Is a Low GI diet good for weight loss?

Absolutely. By preventing insulin spikes, your body enters "fat storage mode" less often. Plus, low glycemic foods tend to be higher in fiber, keeping you full so you naturally eat less. Check our calorie deficit calculator to optimize your results.

Do I need to count calories too?

Calories still matter, but quality matters more. A 200-calorie donut affects your hormones differently than 200 calories of almonds. Focus on the GI first, and portion control second. Our TDEE calculator can help you understand your calorie needs.

Is a low GI diet suitable for diabetics?

Low GI eating is highly recommended for people with diabetes or prediabetes. This glycemic index chart for diabetics can help manage blood sugar. Multiple studies show it improves blood sugar control and reduces HbA1c levels. Always consult your doctor for personalized advice.

How quickly will I see results?

Many people notice improved energy levels within the first week. Weight loss and other metabolic improvements typically become noticeable after 2-4 weeks of consistent low gi diet eating.

Can I still enjoy my favorite foods?

Yes! The goal isn't restriction—it's smart substitutions. Love pasta? Try whole grain al dente. Love bread? Choose pumpernickel or sourdough. Love rice? Try low gi rice like basmati or pair it with beans and vegetables.

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