Good news - You can eat low glycemic without having to check each food's glycemic index value. We've recategorized the food groups and laid out a simple guide so you can easily identify low-glycemic foods.
Also included throughout this article are helpful printables like the low glycemic index foods list PDF.
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What is glycemic index?
Glycemic index (GI) is a number from 0 to 100 assigned to foods based on how quickly they raise blood sugar levels.
Foods with a value of 55 or less are low glycemic, and foods ranked 70 or more are high glycemic. Everything in between is considered moderate or medium glycemic.
| Glycemic Index (GI) | Ranking |
| 0 - 55 | Low |
| 56 - 69 | Medium |
| 70 + | High |
Low Glycemic Foods
Identifying low glycemic foods on the spot is easy once you understand the basics of 4 key nutrients: protein, fat, carbohydrates, and fiber. Let's uncover protein and fat first because they're easier.
Foods that are considered proteins and fats are low glycemic. They have little to no carbs and are mostly just protein, or just fat; neither of which raise blood sugar levels.
Proteins
Protein examples for meat eaters:
- animal meats, seafood, poultry
- eggs
- nuts & nut butters
- seeds & seed butters
- dairy - cottage cheese, Greek yogurt, hard cheeses
- tofu
Carbs are primarily found in plants and their derivative products. As a vegetarian, almost every food you eat will have carbs. The following list is of foods that have significant protein:
- beans, legumes, edamame
- eggs
- nuts & nut butters
- tofu products
- seeds & seed butters
- dairy - cottage cheese, Greek yogurt, hard cheeses
Highest Vegetarian Sources of Protein printable
Fats
Many fats are already found on the protein list. The overlap means that these foods have significant amounts of both protein and fat, which is why they're low glycemic. The fat not found on the protein list is the first listed here: oils.
- all oils & their origin foods (olive, avocado, sesame, coconut, etc.)
- nuts & nut butters
- seeds & seed butters
- eggs
- fatty fish (salmon, tuna, sardines, mackerel, etc.)
- red meats
- butter & full-fat dairy
It's important to reiterate that the origin foods for oils are considered fats as well: olives, avocados, seeds, nuts, etc.
Recap
Protein and fat do not raise blood sugar, so foods that contain mostly protein or fat are low glycemic. The foods listed as fat sources overlap with protein sources except for oils: Oils are completely fat.
Carbohydrates & Fiber
Carbohydrates directly raise blood sugar. They are found in some dairy and all plant-based foods:
- nuts & seeds
- beans & legumes
- fruits
- vegetables
- grains
Dairy products without added sugars are well-balanced, thus, low glycemic.
The plant-based foods range from low to high glycemic depending on their balance of nutrients, so let's take a look at each.
- We already saw nuts and seeds under proteins and fats. Nuts and seeds are well balanced in protein, fat, and carbs; plus, they're so filling that you'd be satisfied before you can eat enough to raise your blood sugar.
Caution
Nut butters and seed butters can have added sugars. If the added sugars are excessive, the nutrient balance can become imbalanced.
- Similarly, beans and legumes are very well balanced in macro-nutrients. They also have other nutrients that help curb blood sugar spikes, such as magnesium and resistant starch/fiber.
Fiber is a type of carbohydrate, but it's not digested. This is why you can subtract fiber from carbs to get a net carb amount. Not only is it indigestible, but it helps blood sugar levels by slowing the digestion of carbs.
Recap
Nuts, seeds, beans, and legumes are well-balanced and low glycemic, but beware of nut butters and seed butters that have added sugars and cause a nutritional imbalance.
- Fruits range from low to high glycemic. In general, fruits are mostly composed of carbohydrates; more specifically, simple carbohydrates. Simple carbs are digested quickly and can easily spike blood sugar. Fruits also have little protein and fat, and sometimes little fiber, so they're nutritionally imbalanced in this context. While eating fruit, eat another food that has protein, fat, and/or fiber to slow digestion and curb a spike.
View the glycemic index of fruits most commonly consumed.
- Vegetables tend to have more protein and fiber than fruits, and they also have complex carbs, all of which help slow digestion and prevent spikes. Anything green or leafy is a great low-glycemic choice. The lowest glycemic vegetables are non-starchy vegetables. They're sometimes referred to as "freebies" because you can eat them in large quantities without spiking blood sugars. This starchy vs non-starchy vegetable list is perfect for the fridge. On the other hand, starchy vegetables have more carbs and will spike blood sugars if not portioned and balanced with other foods.
Recap
Fruits have mostly simple carbs that digest quickly and may spike blood sugar. Similarly, starchy vegetables are high carb and will likely spike blood sugar. Both fruits and starchy vegetables should be eaten with other foods that have protein, fat, and/or fiber to prevent spikes.
Non-starchy vegetables are the lowest glycemic vegetables.
- Last is grains - wheat, rye, rice, quinoa, oats, corn, etc., and all their products such as breads, baked goods like cakes and cookies, oatmeal, granola, cereal, pasta, etc. (Grains are heavily present in processed foods that don't require refrigeration.) The vast majority of grains and their products are high glycemic simply because they are high carb, but some grains are lower glycemic than others due to their fiber and protein. This list has lower glycemic alternatives for grains and other foods.
What's next?
Now that you know how to identify foods as a protein, fat, or carb, it's time to pull it all together as a meal. Our article with a 7-day low glycemic meal plan shows you how to build your plate so you can confidently eat anywhere.
FAQ
The lowest glycemic foods are proteins (animal meats, seafood, poultry, eggs), non-starchy vegetables (bell peppers, radishes, cucumbers, lettuces, asparagus, etc.), fats (nuts & nut butters, seeds & seed butters, oils and their origin foods), tofu products, beans, legumes, and no-sugar-added dairy products.
The vast majority of pasta is not low glycemic because it's made with refined white flour. Even healthier varieties with whole wheat flour are not low glycemic simply because they are high carb. The 2021 glycemic tables show that even with low glycemic and medium glycemic pasta, the glycemic load is still significant. The tables, however, do not show results for newly developed products like lentil or chickpea pasta.
Zero glycemic foods have 0 carbs such as animal meats, seafood, poultry, eggs, oils, butter, mayonnaise, water, tea, coffee, and some cheeses (goat, cottage, swiss, etc.). These foods are only 0 glycemic if they contain no additives like breading on chicken, sugar in tea, or excessive seasonings.
Sweet potatoes are low glycemic only when boiled, producing a glycemic index of 46. Baked sweet potatoes and white potatoes are high glycemic with an index value of 88.
High-sugar products (soda, juices, fruit juice, sports & energy drinks, candy, etc.), grains and their products (corn, cakes, tortillas, breads, rice, oatmeal, etc.) and starchy vegetables (all potatoes, peas, cassava, winter squash, etc.) are high-glycemic foods, but they don't have to be avoided. Portioning high-glycemic foods and pairing them with low-glycemic foods slows digestion and potentially prevents a blood sugar spike. Here is a list of alternatives to high-glycemic foods.
Conclusion
Low glycemic foods are well-balanced in macro-nutrients and have few carbs. Since carbs are the nutrient that raises blood sugar, foods categorized as proteins and fats are low glycemic. Carbs are found in some dairy and all plant-based foods. Dairy products without added sugars are well-balanced and low glycemic, but plant-based foods can be tricky because they range from high to low glycemic.
Of plant-based foods, nuts, seeds, beans, and legumes are well-balanced, thus, low glycemic. Non-starchy vegetables have fiber and few carbs, making them low glycemic as well. The plant foods of concern are fruits, starchy vegetables, and grains. Fruits have simple carbs that digest quickly, and starchy vegetables and grains are high carb. They should all be portioned and paired with low-glycemic foods to prevent spiking blood glucose.
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