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Greens - Glycemic Index Database

Complete glycemic index guide for greens. Compare 50 foods, find low GI options, and make diabetes-friendly choices.

50
Total Foods
45
Low GI (≤55)
3
Medium GI (56-69)
2
High GI (>70)

Best Greens for Diabetes

Low glycemic index options that help maintain stable blood sugar

Greens to Limit with Diabetes

High glycemic index foods that may cause blood sugar spikes

Greens with Low Glycemic Index Chart (≤55) - Best for Blood Sugar Control

These greens have a low glycemic index, causing a slow and steady rise in blood sugar. Ideal for diabetes management and sustained energy.

Chickpeas

Greens

GI 10
Glycemic Index10 (Low)
0
55
70
100
364
calories
61g
carbs
6.1
GL
Protein: 19gFat: 6g

Soybeans

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
446
calories
30g
carbs
4.5
GL
Protein: 36gFat: 20g

Green peas

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
69
calories
10g
carbs
1.5
GL
Protein: 4gFat: 0.2g

Lettuce - fresh

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
14
calories
3g
carbs
0.5
GL
Protein: 0.9gFat: 0.1g

Onion - fresh

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
47
calories
10.4g
carbs
1.6
GL
Protein: 1.4gFat: 0g

Leek

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
33
calories
8.2g
carbs
1.2
GL
Protein: 2gFat: 0g

Shallot

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
72
calories
16.8g
carbs
2.5
GL
Protein: 2.5gFat: 0.1g

Parsley

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
36
calories
6.3g
carbs
0.9
GL
Protein: 3gFat: 0.8g

Salad - iceberg, leaf, arugula, etc.

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
25
calories
2.1g
carbs
0.3
GL
Protein: 2.6gFat: 0.7g

Beetroot

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
19
calories
3.7g
carbs
0.6
GL
Protein: 1.8gFat: 0.2g

Celery - fresh

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
12
calories
2.1g
carbs
0.3
GL
Protein: 0.9gFat: 0.1g

Soybean

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
446
calories
30g
carbs
4.5
GL
Protein: 36gFat: 20g

Asparagus

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
20
calories
3.9g
carbs
0.6
GL
Protein: 2.2gFat: 0.1g

Tempeh

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
193
calories
9g
carbs
1.4
GL
Protein: 19gFat: 11g

Tofu, bean curd

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
73
calories
0.6g
carbs
0.1
GL
Protein: 8.1gFat: 4.2g

Fennel

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
31
calories
7g
carbs
1.1
GL
Protein: 1.2gFat: 0.2g

Spinach

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
22
calories
2g
carbs
0.3
GL
Protein: 2.9gFat: 0.3g

Sorrel

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
19
calories
0.3g
carbs
0
GL
Protein: 1.5gFat: 2.9g

Endive

Greens

GI 15
Glycemic Index15 (Low)
0
55
70
100
17
calories
0.3g
carbs
0
GL
Protein: 1.3gFat: 0.2g

Bamboo sprouts

Greens

GI 20
Glycemic Index20 (Low)
0
55
70
100
27
calories
5g
carbs
1
GL
Protein: 2.6gFat: 0.3g

Peeled peas - fresh

Greens

GI 25
Glycemic Index25 (Low)
0
55
70
100
341
calories
60g
carbs
15
GL
Protein: 25gFat: 1.2g

Mung Bean Mung

Greens

GI 25
Glycemic Index25 (Low)
0
55
70
100
347
calories
63g
carbs
15.8
GL
Protein: 24gFat: 1.2g

Lentil sprouts

Greens

GI 25
Glycemic Index25 (Low)
0
55
70
100
119
calories
22.1g
carbs
5.5
GL
Protein: 9gFat: 0.6g

Dill - fresh

Greens

GI 25
Glycemic Index25 (Low)
0
55
70
100
38
calories
6.3g
carbs
1.6
GL
Protein: 2.5gFat: 0.5g

Hummus

Greens

GI 25
Glycemic Index25 (Low)
0
55
70
100
166
calories
14g
carbs
3.5
GL
Protein: 8gFat: 10g

Lentils - green

Greens

GI 25
Glycemic Index25 (Low)
0
55
70
100
300
calories
50g
carbs
12.5
GL
Protein: 24gFat: 1g

String Beans - Fresh

Greens

GI 30
Glycemic Index30 (Low)
0
55
70
100
24
calories
3.6g
carbs
1.1
GL
Protein: 2gFat: 0.2g

Green beans

Greens

GI 30
Glycemic Index30 (Low)
0
55
70
100
31
calories
7g
carbs
2.1
GL
Protein: 1.8gFat: 0.1g

Lentils - yellow

Greens

GI 30
Glycemic Index30 (Low)
0
55
70
100
332
calories
65.5g
carbs
19.6
GL
Protein: 22.3gFat: 1g

White beans - boiled

Greens

GI 33
Glycemic Index33 (Low)
0
55
70
100
140
calories
25g
carbs
8.3
GL
Protein: 9.3gFat: 0.5g

White beans

Greens

GI 35
Glycemic Index35 (Low)
0
55
70
100
334
calories
61g
carbs
21.4
GL
Protein: 22gFat: 1g

Peas - green, fresh

Greens

GI 35
Glycemic Index35 (Low)
0
55
70
100
73
calories
12.8g
carbs
4.5
GL
Protein: 5gFat: 0.2g

Chickpeas - canned

Greens

GI 35
Glycemic Index35 (Low)
0
55
70
100
125
calories
19.5g
carbs
6.8
GL
Protein: 7.2gFat: 3.4g

Plain, Spotted Beans - Fresh

Greens

GI 35
Glycemic Index35 (Low)
0
55
70
100
102
calories
16.9g
carbs
5.9
GL
Protein: 7gFat: 0.5g

Motley beans, borlotti, roman beans

Greens

GI 35
Glycemic Index35 (Low)
0
55
70
100
335
calories
35.3g
carbs
12.4
GL
Protein: 23gFat: 1.2g

Azuki Beans

Greens

GI 35
Glycemic Index35 (Low)
0
55
70
100
329
calories
62.9g
carbs
22
GL
Protein: 19.9gFat: 0.5g

Red beans

Greens

GI 35
Glycemic Index35 (Low)
0
55
70
100
310
calories
52.7g
carbs
18.4
GL
Protein: 21gFat: 1.6g

Beans, fava - raw

Greens

GI 40
Glycemic Index40 (Low)
0
55
70
100
88
calories
18g
carbs
7.2
GL
Protein: 8gFat: 0.7g

Falafel - from beans, fava

Greens

GI 40
Glycemic Index40 (Low)
0
55
70
100
121
calories
21g
carbs
8.4
GL
Protein: 6gFat: 1g

Urad bean - steamed

Greens

GI 43
Glycemic Index43 (Low)
0
55
70
100
347
calories
63g
carbs
27.1
GL
Protein: 24gFat: 1.2g

Green peas - canned

Greens

GI 45
Glycemic Index45 (Low)
0
55
70
100
40
calories
6.5g
carbs
2.9
GL
Protein: 3.1gFat: 0.2g

Sweet corn

Greens

GI 48
Glycemic Index48 (Low)
0
55
70
100
96
calories
18.6g
carbs
8.9
GL
Protein: 3.4gFat: 1.5g

Peas - frozen, boiled

Greens

GI 51
Glycemic Index51 (Low)
0
55
70
100
60
calories
9g
carbs
4.6
GL
Protein: 6gFat: 0.8g

Parsley - cooked

Greens

GI 52
Glycemic Index52 (Low)
0
55
70
100
36
calories
6.3g
carbs
3.3
GL
Protein: 3gFat: 0.8g

Orache

Greens

GI 53
Glycemic Index53 (Low)
0
55
70
100
368
calories
64.2g
carbs
34
GL
Protein: 14.1gFat: 6.1g

Greens with Medium Glycemic Index Chart (56-69) - Moderate Impact

These greens have a moderate glycemic index. Best consumed with protein or fiber to minimize blood sugar impact.

Pea soup

Greens

GI 60
Glycemic Index60 (Medium)
0
55
70
100
70
calories
6.2g
carbs
3.7
GL
Protein: 8.3gFat: 1.4g

Boiled sweetcorn

Greens

GI 60
Glycemic Index60 (Medium)
0
55
70
100
123
calories
22.5g
carbs
13.5
GL
Protein: 4.1gFat: 2.3g

Falafel - chickpea

Greens

GI 65
Glycemic Index65 (Medium)
0
55
70
100
264
calories
43.3g
carbs
28.1
GL
Protein: 13.9gFat: 4.8g

Greens with High Glycemic Index Chart (>70) - Quick Energy Source

These greens have a high glycemic index, causing rapid blood sugar spikes. Use caution with diabetes - best for post-workout recovery or when quick energy is needed.

Beans - cooked

Greens

GI 80
Glycemic Index80 (High)
0
55
70
100
123
calories
21.5g
carbs
17.2
GL
Protein: 7.8gFat: 0.5g

Celery - boiled, without salt

Greens

GI 85
Glycemic Index85 (High)
0
55
70
100
27
calories
4.7g
carbs
4
GL
Protein: 1gFat: 0.2g

Wellness & Nature Connection

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Frequently Asked Questions About Greens Glycemic Index

Expert answers to common questions about greens glycemic index values, diabetes management, and meal planning.

What greens have the lowest glycemic index for diabetes management?

The best low glycemic index greens for diabetes are: Chickpeas, Soybeans, Green peas. These greens have GI values of 10 or lower, causing minimal blood sugar spikes. Low GI greens are ideal for diabetic meal planning, weight management, and sustained energy throughout the day.

Which greens should diabetics avoid due to high glycemic index?

Diabetics should limit high GI greens such as: Celery - boiled, without salt, Beans - cooked, Falafel - chickpea. These greens have glycemic index values above 70, causing rapid blood sugar spikes. If consuming high GI greens, pair them with protein, healthy fats, or fiber to slow glucose absorption and minimize blood sugar impact.

How does the glycemic index of greens affect blood sugar levels?

The glycemic index of greens measures how quickly they raise blood glucose after eating. Low GI greens (≤55) cause gradual blood sugar rises, while high GI greens (≥70) trigger rapid spikes. This database includes 50 greens with 45 low GI options, 3 medium GI, and 2 high GI choices to help you make informed decisions.

What are the best greens glycemic index substitutions for diabetics?

For better blood sugar control, replace high GI greens with low GI alternatives from our Greens database. For example, Chickpeas (GI: 10) is an excellent substitute for Celery - boiled, without salt (GI: 85). Browse our complete greens glycemic index chart to find diabetes-friendly substitutions.

How many greens in this database have low glycemic index values?

Our Greens glycemic index database contains 50 foods, with 45 greens classified as low GI (≤55), 3 as medium GI (56-69), and 2 as high GI (≥70). The average glycemic index for greens in our database is 31, helping you compare and choose the best options for your dietary needs.

Can I eat greens with high glycemic index if I have diabetes?

Yes, diabetics can occasionally eat high GI greens, but portion control and food combining are crucial. Pair high glycemic greens with protein sources, healthy fats, or low GI vegetables to slow glucose absorption. Monitor your blood sugar response and consult with your healthcare provider. Our Greens glycemic index chart helps identify which greens require more careful management.

What's the average glycemic index of greens in this database?

The average glycemic index of greens in our database is 31. However, individual greens vary significantly - from 10 (Chickpeas) to 85 (Celery - boiled, without salt). This 50-food greens glycemic index database allows you to compare specific options and make choices aligned with your blood sugar management goals.

How should I use this greens glycemic index chart for meal planning?

Use this Greens glycemic index database to plan balanced meals by selecting low to medium GI greens (≤69). Prioritize the 45 low GI options for stable blood sugar. Check glycemic load (GL) alongside GI for portion-appropriate choices. Combine greens with protein and fiber for optimal glucose control. Our searchable database of 50 greens with complete nutrition data makes diabetic meal planning straightforward.