Foods with a glycemic index (GI) below 55 are digested slowly, causing a gradual rise in blood sugar. Excellent options across food groups include: non-starchy vegetables (broccoli, spinach), legumes (lentils, chickpeas), most whole fruits (apples, berries), whole grains (quinoa, steel-cut oats), and low-fat dairy.
A comprehensive list of foods with a low glycemic index of 55 or less includes:
Fruits
- Cherries (22)
- Grapefruit (25)
- Apples (36)
- Pears (38)
- Strawberries (40)
- Oranges (43)
- Blueberries (53)
Vegetables
- Leafy Greens & Broccoli (10 – 15)
- Carrots, raw (16)
- Sweet Potato, boiled (44)
- Corn, sweet (52)
Legumes and Beans
- Hummus (6)
- Soybeans (16)
- Kidney Beans (24)
- Lentils (26)
- Chickpeas (28)
- Black Beans (30)
Grains
- Barley (28)
- Whole Wheat Spaghetti (42)
- Steel-Cut Oats (42)
- Brown Rice, long grain (50)
- Quinoa (53)
Dairy and Proteins
- Greek Yogurt (12)
- Skim Milk (32)
- Unsweetened Soy Milk (34)
- Eggs, Fish, and Meat (0)