Low Glycemic Index Foods List for Diabetes

Understanding Glycemic Index

The Glycemic Index (GI) measures how quickly a food raises blood sugar compared to pure glucose (GI = 100). Low GI foods cause a slower, more gradual rise in blood sugar.

• Low GI: 55 or less
• Medium GI: 56-69
• High GI: 70 or above

Glycemic Index vs Glycemic Load

Glycemic Load (GL) is often more useful because it accounts for serving size. A food with high GI but tiny portions may have a low GL.

GL = (GI × carbs per serving) / 100

• Low GL: 10 or less
• Medium GL: 11-19
• High GL: 20 or more

Low GI Foods (55 or less)

Medium GI Foods (56-69)

High GI Foods to Limit (70+)

• White bread (75)
• White rice (73)
• Potatoes - baked (85), mashed (83)
• Watermelon (76)
• Corn flakes (81)
• Pretzels (83)
• Rice cakes (82)

Factors That Affect GI

• Ripeness: Riper fruits have higher GI
• Processing: More processed = higher GI
• Cooking: Longer cooking often raises GI
• Fiber: Higher fiber = lower GI
• Fat/Protein: Adding these lowers the meal GI
• Acidity: Vinegar/lemon can lower GI

Building Low GI Meals

1. Base meals on non-starchy vegetables
2. Choose whole grains over refined
3. Include protein at every meal
4. Add healthy fats (olive oil, avocado, nuts)
5. Eat whole fruits rather than juices
6. If eating high GI foods, keep portions small