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Experiencing uncontrollable sugar spikes? Welcome to the world of low-glycemic foods where diabetes patients enjoy their lives without any further compromise. Besides a list of low glycemic foods, here we have also shared some lifetime advice with the help of an endocrinologist. But before we dive in, let’s first clear out the concept of glycemic index (GI) and how it can help you manage your diabetes like a pro.
What Does Low Glycemic Mean?
The glycemic index is the measure of how quickly a food raises your blood sugar after being consumed. Foods which are quickly digested and raise your sugar quickly are known to be high GI foods, while low GI foods are digested slowly, causing a gradual increase in sugar levels—meaning they help keep your blood sugar levels stable. Not only low-carb diet, low GI foods can also be your friends – but may not be the best ones!
Top 20+ Low-Glycemic Foods: An Expert View
The following are some readily available foods with low glycemic values. The Lowest GI Value foods can be found at the bottom.
Low GI Fruits List
| Fruit | Glycemic Index (GI) | Serving Size | Calories | Carbohydrates (g) | Fiber (g) | Sugars (g) | Protein (g) | Fat (g) |
| Apple | 36 | 1 medium | 95 | 25.1 | 4.4 | 18.9 | 0.5 | 0.3 |
| Pear | 38 | 1 medium | 102 | 27.5 | 5.5 | 17.5 | 0.6 | 0.2 |
| Apricot | 34 | 2 fruits | 48 | 12.0 | 1.4 | 6.0 | 1.0 | 0.2 |
| Plum | 39 | 1 medium | 46 | 11.4 | 0.9 | 7.4 | 0.5 | 0.3 |
| Grapefruit | 25 | 1/2 medium | 52 | 13.1 | 2.0 | 8.5 | 1.0 | 0.2 |
Still pricking fingers?
Monitoring your blood sugar does not require multiple fingerpricks now. A continuous glucose monitor (CGM) like Freestyle Libre 3 Plus Sensors keeps you updated with your glucose levels while you are on the go.
Check your eligibility with CGM Monitors today!
Low GI Lentils List
| Type of Lentil | Glycemic Index (GI) | Serving Size | Calories | Carbohydrates (g) | Fiber (g) | Protein (g) | Fat (g) |
| Brown Lentils | 21 | 1/2 cup | 115 | 20.0 | 8.0 | 9.0 | 0.4 |
| Green Lentils | 22 | 1/2 cup | 115 | 20.0 | 8.0 | 9.0 | 0.4 |
| Red Lentils | 21 | 1/2 cup | 115 | 20.0 | 7.0 | 9.0 | 0.5 |
| Black Lentils | 21 | 1/2 cup | 115 | 20.0 | 8.0 | 9.0 | 0.4 |
| Yellow Lentils | 21 | 1/2 cup | 115 | 20.0 | 7.5 | 9.0 | 0.4 |
According to Lentils.org – an organisation that has expertise in GI Food.
Low GI Vegetables List
| Vegetable | Glycemic Index (GI) | Serving Size | Calories | Carbohydrates (g) | Fiber (g) | Protein (g) | Fat (g) |
| Carrots | 16 | 1 medium | 25 | 6.0 | 1.7 | 0.6 | 0.1 |
| Tomatoes | 15 | 1 medium | 22 | 4.8 | 1.5 | 1.1 | 0.2 |
| Spinach | 15 | 1 cup | 7 | 1.1 | 0.7 | 0.9 | 0.1 |
| Broccoli | 10 | 1 cup | 31 | 6.0 | 2.4 | 2.6 | 0.3 |
| Cauliflower | 15 | 1 cup | 25 | 5.0 | 2.0 | 2.0 | 0.3 |
| Eggplant | 15 | 1 cup | 20 | 4.8 | 2.5 | 0.8 | 0.2 |
| Zucchini | 15 | 1 cup | 20 | 3.9 | 1.2 | 1.5 | 0.2 |
| Avocado | 15 | 1 medium | 234 | 12.0 | 10.0 | 3.0 | 21.0 |
As shared by the University of Sydney.
Super Foods with the Lowest GI
| Food | Glycemic Index (GI) | Serving Size | Calories | Carbohydrates (g) | Fiber (g) | Protein (g) | Fat (g) |
| Almonds | 0 | 1 oz (28g) | 164 | 6.1 | 3.5 | 6.0 | 14.0 |
| Walnuts | 0 | 1 oz (28g) | 185 | 3.9 | 1.9 | 4.3 | 18.5 |
| Chia Seeds | 0 | 1 oz (28g) | 138 | 12.3 | 10.6 | 4.7 | 8.6 |
| Flaxseeds | 0 | 1 oz (28g) | 150 | 8.0 | 8.0 | 5.0 | 12.0 |
| Cooked Barley | 28 | 1/2 cup | 97 | 22.5 | 3.0 | 3.5 | 0.5 |
| Rolled Oats | 55 | 1/2 cup | 150 | 27.0 | 4.0 | 5.0 | 3.0 |
Why You Need to Control Your Blood Sugar (Or Else!)
Uncontrolled blood sugar spikes can cause chaos, damaging your beta cells in the pancreas. These cells are responsible for producing insulin, and if they’re constantly stressed out, they wear out. Eventually, your body might even stop producing enough insulin altogether. That’s when people end up needing insulin therapy—and trust us, it’s not a ride anyone wants to sign up for.
The Cherry on Top
- Rich in healthy monounsaturated fats
- Rich in fiber
- Has a low glycemic index
- lowers LDL cholesterol (the “bad” fats)
- Helps keep blood sugar levels steady.
Yes, we are talking about the creamy and delicious avocados.
Final Thoughts
Diabetes is a health condition where the body can’t properly regulate blood sugar, leading to consistently high levels of glucose in the bloodstream. Over time, this can damage blood vessels and organs throughout the body, especially the eyes, kidneys, nerves, and heart.
While diabetes is not an easy condition to handle, we may be making it even harder by not following some basic rules. Commit yourself today – a commitment to not take too much of carbohydrate-rich foods, eat balanced, follow portion control rules, work out daily (even if that’s just a 30-minute walk), monitor your sugar regularly (a CGM sensor may help here), get proper sleep, and manage stress.
Disclaimer: This blog is for informational purposes only and does not constitute medical, legal, or professional advice. While we strive for accuracy, errors or omissions may occur.
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