Low Glycemic Index Foods List
Foods on the Low Glycemic Index (GI) List are those that, when taken, have a negligible effect on blood sugar levels.The measurement of how food elevates our blood glucose after consumption is called the glycemic index, or GI index.
Different foods elevate blood sugar at different rates; the most common food to do this is carbs, followed by fats and protein. Carbohydrates are ranked on a numerical scale called the glycemic index according to how they affect blood glucose levels. Low GI foods take longer to digest and absorb, which causes the blood sugar to rise more gradually.
Low Glycemic Index Foods List India (55 or less)
| Low GI Fruits List | ||
| 1 | Cherries | 22 |
| 2 | Grapefruit | 25 |
| 3 | Apricots, dried | 31 |
| 4 | Strawberries | 32 |
| 5 | Pear | 37 |
| 6 | Apple | 38 |
| 7 | Plum | 39 |
| 8 | Peach | 42 |
| 10 | Green Grapes | 44 |
| 11 | Coconut | 45 |
| 12 | Banana, Raw | 54 |
| Low GI Vegetables List | ||
| 1 | Kale | 5 |
| 2 | Broccoli | 10 |
| 3 | Cabbage | 10 |
| 4 | Mushroom | 10 |
| 5 | Onion | 10 |
| 6 | Lettuce | 10 |
| 7 | French Beans | 15 |
| 8 | Cauliflower | 15 |
| 9 | Tomatoes | 15 |
| 10 | Bhindi, Ladies Finger | 20 |
| 11 | Green peas | 48 |
| 12 | Carrot | 49 |
| 13 | Yam | 51 |
| 14 | Sweet potato | 54 |
| Low Glycemic Index Dairy Foods | ||
| 1 | Milk, limit consumption | 27 |
| 2 | Curds | 28 |
| 3 | Soya milk | 30 |
| 4 | Low-fat milk, limit consumption | 32 |
| 5 | Low-fat curds | 33 |
| Low Glycemic Index Cereals | ||
| 1 | Barley | 25 |
| 2 | Broken Wheat | 41 |
| 3 | Whole Wheat Bread | 51 |
| 4 | Bajra | 54 |
| 5 | Wheat | 54 |
| 6 | Oats | 55 |
| 7 | Brown Rice | 55 |
| 8 | Buckwheat | 55 |
| Low Glycemic Index Indian Pulses | ||
| 1 | Chana Dal | 8 |
| 2 | Soybeans | 18 |
| 3 | Kidney beans | 19 |
| 4 | Masoor (Lentil) | 25 |
| 5 | Besan | 27 |
| 6 | Yellow Moong Dal | 29 |
| 7 | Toovar Dal | 29 |
| 8 | Chickpeas | 33 |
| 9 | Moong | 38 |
| 10 | Urad dal | 43 |
| 11 | Black-eyed beans | 44 |
| 12 | Whole Urad | 46 |
| 13 | Kala Chana | 51 |
There are three categories of Glycemic index
Green = Go
Low GI (55 or less) Choose Most Often
Yellow = Caution
Medium GI (56 to 69) Choose Less Often
Red = Stop and think
High GI (70 or more) Choose Least Often – Foods in the high GI category can be swapped with foods in the medium and/or low GI category to lower GI.