Low Glycemic Index Foods List
Complete list of 413 foods with low glycemic index (GI ≤55). Perfect for diabetes management, blood sugar control, and sustained energy throughout the day.
Diabetes Friendly
Low GI foods help maintain stable blood sugar levels, making them ideal for diabetes management and prevention.
Sustained Energy
Slow glucose absorption provides steady energy release, preventing energy crashes and hunger spikes.
Heart Healthy
Low GI foods support cardiovascular health and may help reduce the risk of heart disease and stroke.
Low GI Foods PDF Chart - Free Download
Download our comprehensive PDF chart featuring all 413 low gi foods. Perfect for meal planning, grocery shopping, and diabetes management. Print-friendly format with GI values, calories, and nutritional information.
413+ Foods Listed
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Showing 413 of 413 foods
Cream
Dairy
GI 0
Glycemic Index0 (Low)
0
55
70
100
196
calories
3.7g
carbs
0
GL
Protein: 2.7gFat: 19g
Cream - 30%
Dairy
GI 0
Glycemic Index0 (Low)
0
55
70
100
296
calories
3.7g
carbs
0
GL
Protein: 2.8gFat: 30g
Sour cream
Dairy
GI 0
Glycemic Index0 (Low)
0
55
70
100
193
calories
3.7g
carbs
0
GL
Protein: 2.7gFat: 19g
Cheese - Mozzarella, pressed cottage cheese, etc
Dairy
GI 0
Glycemic Index0 (Low)
0
55
70
100
242
calories
1g
carbs
0
GL
Protein: 18.8gFat: 18.1g
Cheddar
Dairy
GI 0
Glycemic Index0 (Low)
0
55
70
100
402
calories
1.3g
carbs
0
GL
Protein: 25gFat: 33g
Mutton - Lamb
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
203
calories
0g
carbs
0
GL
Protein: 16.3gFat: 15.3g
Boiled lamb
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
293
calories
0g
carbs
0
GL
Protein: 24.6gFat: 21.4g
Ham, sliced, sausages
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
234
calories
3g
carbs
0
GL
Protein: 10gFat: 20g
Beef - steak, etc
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
108
calories
0g
carbs
0
GL
Protein: 18gFat: 4g
Boiled lean beef
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
190
calories
0g
carbs
0
GL
Protein: 25gFat: 7g
Boiled beef tongue
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
158
calories
0.8g
carbs
0
GL
Protein: 12.6gFat: 11.3g
Beef brains
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
124
calories
0g
carbs
0
GL
Protein: 11.7gFat: 9.5g
Goose
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
412
calories
0g
carbs
0
GL
Protein: 15.2gFat: 39g
Turkey
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
197
calories
0.8g
carbs
0
GL
Protein: 21.6gFat: 12g
Turkey - boiled
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
119
calories
0g
carbs
0
GL
Protein: 21.8gFat: 2.8g
Rabbit
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
199
calories
0g
carbs
0
GL
Protein: 20.7gFat: 12.9g
Rabbit - fried
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
155
calories
0g
carbs
0
GL
Protein: 25gFat: 6g
Boiled chicken breast
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
137
calories
1.8g
carbs
0
GL
Protein: 29.8gFat: 5.9g
Chicken
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
165
calories
0.6g
carbs
0
GL
Protein: 20.8gFat: 8.8g
Chicken - fried
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
145
calories
7g
carbs
0
GL
Protein: 20gFat: 1g
Kidneys - braised
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
156
calories
0g
carbs
0
GL
Protein: 26.1gFat: 3.2g
Fat
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
797
calories
0g
carbs
0
GL
Protein: 2.4gFat: 89g
Fried pork
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
407
calories
0g
carbs
0
GL
Protein: 17.7gFat: 28.7g
Fat Pork
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
489
calories
0g
carbs
0
GL
Protein: 11.4gFat: 49.3g
Grilled pork
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
215
calories
0g
carbs
0
GL
Protein: 22.2gFat: 10.4g
Lean pork
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
316
calories
0g
carbs
0
GL
Protein: 16.4gFat: 27.8g
Veal
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
90
calories
0g
carbs
0
GL
Protein: 19.7gFat: 1.2g
Boiled veal
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
88
calories
0g
carbs
0
GL
Protein: 16.2gFat: 2.1g
Roast duck
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
407
calories
0g
carbs
0
GL
Protein: 23.2gFat: 19.5g
Duck
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
346
calories
0g
carbs
0
GL
Protein: 16.5gFat: 61.2g
Foie gras, goose liver paste - canned
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
412
calories
0g
carbs
0
GL
Protein: 15.2gFat: 39g
Chickens
Meat
GI 0
Glycemic Index0 (Low)
0
55
70
100
156
calories
0.4g
carbs
0
GL
Protein: 18.7gFat: 7.8g
Goose fat
Oils and Sauces
GI 0
Glycemic Index0 (Low)
0
55
70
100
900
calories
0g
carbs
0
GL
Protein: 0gFat: 99.8g
Fat - animal, vegetable
Oils and Sauces
GI 0
Glycemic Index0 (Low)
0
55
70
100
884
calories
0g
carbs
0
GL
Protein: 0gFat: 100g
Mayonnaise - homemade
Oils and Sauces
GI 0
Glycemic Index0 (Low)
0
55
70
100
430
calories
4g
carbs
0
GL
Protein: 0.5gFat: 46g
Margarine
Oils and Sauces
GI 0
Glycemic Index0 (Low)
0
55
70
100
717
calories
0.7g
carbs
0
GL
Protein: 0.2gFat: 81g
Butter
Oils and Sauces
GI 0
Glycemic Index0 (Low)
0
55
70
100
717
calories
0.7g
carbs
0
GL
Protein: 0.2gFat: 81g
Olive oil
Oils and Sauces
GI 0
Glycemic Index0 (Low)
0
55
70
100
884
calories
0g
carbs
0
GL
Protein: 0gFat: 100g
Vegetable fat
Oils and Sauces
GI 0
Glycemic Index0 (Low)
0
55
70
100
884
calories
0g
carbs
0
GL
Protein: 0gFat: 100g
Egg
Other
GI 0
Glycemic Index0 (Low)
0
55
70
100
155
calories
1.1g
carbs
0
GL
Protein: 13gFat: 11g
Salmon
Seafood
GI 0
Glycemic Index0 (Low)
0
55
70
100
208
calories
0g
carbs
0
GL
Protein: 20gFat: 13g
Tuna
Seafood
GI 0
Glycemic Index0 (Low)
0
55
70
100
132
calories
0g
carbs
0
GL
Protein: 28gFat: 1.3g
Red caviar
Seafood
GI 0
Glycemic Index0 (Low)
0
55
70
100
263
calories
0g
carbs
0
GL
Protein: 32gFat: 15g
Seafood - oysters, shrimp, mussels, etc
Seafood
GI 0
Glycemic Index0 (Low)
0
55
70
100
204
calories
1.9g
carbs
0
GL
Protein: 29gFat: 8g
Stevia
Sweeteners
GI 0
Glycemic Index0 (Low)
0
55
70
100
18
calories
0.1g
carbs
0
GL
Protein: 0gFat: 0g
Hemp seed - peeled
Spices
GI 4
Glycemic Index4 (Low)
0
55
70
100
553
calories
8.7g
carbs
0.3
GL
Protein: 31.5gFat: 48.7g
Crustaceans - lobster, crab, spiny lobster
Seafood
GI 5
Glycemic Index5 (Low)
0
55
70
100
97
calories
1g
carbs
0.1
GL
Protein: 20.3gFat: 1.3g
Basil
Spices
GI 5
Glycemic Index5 (Low)
0
55
70
100
22
calories
2.7g
carbs
0.1
GL
Protein: 3.2gFat: 0.6g
Balsamic vinegar
Spices
GI 5
Glycemic Index5 (Low)
0
55
70
100
237
calories
55g
carbs
2.8
GL
Protein: 1.5gFat: 0g
Vanilla
Spices
GI 5
Glycemic Index5 (Low)
0
55
70
100
260
calories
65g
carbs
3.3
GL
Protein: 0gFat: 0g
Cinnamon
Spices
GI 5
Glycemic Index5 (Low)
0
55
70
100
261
calories
57g
carbs
2.9
GL
Protein: 4gFat: 2g
Oregano
Spices
GI 5
Glycemic Index5 (Low)
0
55
70
100
333
calories
64.7g
carbs
3.2
GL
Protein: 11.3gFat: 10g
Spices - cinnamon
Spices
GI 5
Glycemic Index5 (Low)
0
55
70
100
247
calories
81g
carbs
4
GL
Protein: 4gFat: 1.2g
Caraway
Spices
GI 5
Glycemic Index5 (Low)
0
55
70
100
333
calories
11.9g
carbs
0.6
GL
Protein: 19.8gFat: 14.6g
Chickpeas
Greens
GI 10
Glycemic Index10 (Low)
0
55
70
100
364
calories
61g
carbs
6.1
GL
Protein: 19gFat: 6g
Horseradish
Spices
GI 10
Glycemic Index10 (Low)
0
55
70
100
56
calories
10.5g
carbs
1.1
GL
Protein: 3.2gFat: 0.4g
Avocado
Vegetables
GI 10
Glycemic Index10 (Low)
0
55
70
100
160
calories
9g
carbs
0.9
GL
Protein: 2gFat: 15g
Butter - high fat
Oils and Sauces
GI 14
Glycemic Index14 (Low)
0
55
70
100
746
calories
0.8g
carbs
0.1
GL
Protein: 0.5gFat: 82g
Chicory
Beverages
GI 15
Glycemic Index15 (Low)
0
55
70
100
21
calories
4.1g
carbs
0.6
GL
Protein: 1.7gFat: 0.2g
Tofu cheese
Dairy
GI 15
Glycemic Index15 (Low)
0
55
70
100
73
calories
4.2g
carbs
0.6
GL
Protein: 8.1gFat: 0.6g
Yellow gooseberry
Fruits
GI 15
Glycemic Index15 (Low)
0
55
70
100
43
calories
12g
carbs
1.8
GL
Protein: 0.7gFat: 0.2g
Black currant - fresh berry
Fruits
GI 15
Glycemic Index15 (Low)
0
55
70
100
44
calories
7.3g
carbs
1.1
GL
Protein: 1gFat: 0.4g
Grains - sprouted
Grains
GI 15
Glycemic Index15 (Low)
0
55
70
100
198
calories
41.4g
carbs
6.2
GL
Protein: 7.5gFat: 1.3g
Bran - wheat, oat
Grains
GI 15
Glycemic Index15 (Low)
0
55
70
100
320
calories
45.3g
carbs
6.8
GL
Protein: 18gFat: 7.7g
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
Mushrooms
Mushroom
GI 15
Glycemic Index15 (Low)
0
55
70
100
26
calories
5.1g
carbs
0.8
GL
Protein: 2.5gFat: 0.2g
Peanut
Nuts
GI 15
Glycemic Index15 (Low)
0
55
70
100
567
calories
16.1g
carbs
2.4
GL
Protein: 25.8gFat: 49.2g
Peanuts - Dry Roasted
Nuts
GI 15
Glycemic Index15 (Low)
0
55
70
100
599
calories
15.3g
carbs
2.3
GL
Protein: 28gFat: 52.5g
Walnuts
Nuts
GI 15
Glycemic Index15 (Low)
0
55
70
100
654
calories
7g
carbs
1.1
GL
Protein: 15.2gFat: 65.2g
Pine nuts
Nuts
GI 15
Glycemic Index15 (Low)
0
55
70
100
670
calories
19g
carbs
2.9
GL
Protein: 12gFat: 61g
Almond
Nuts
GI 15
Glycemic Index15 (Low)
0
55
70
100
609
calories
13g
carbs
1.9
GL
Protein: 18.6gFat: 53.7g
Walnut
Nuts
GI 15
Glycemic Index15 (Low)
0
55
70
100
654
calories
14g
carbs
2.1
GL
Protein: 15gFat: 65g
Hazelnut
Nuts
GI 15
Glycemic Index15 (Low)
0
55
70
100
628
calories
17g
carbs
2.5
GL
Protein: 15gFat: 61g
Pistachios
Nuts
GI 15
Glycemic Index15 (Low)
0
55
70
100
562
calories
28g
carbs
4.2
GL
Protein: 20gFat: 45g
Pesto - sauce
Oils and Sauces
GI 15
Glycemic Index15 (Low)
0
55
70
100
454
calories
6g
carbs
0.9
GL
Protein: 5gFat: 45g
Ginger
Spices
GI 15
Glycemic Index15 (Low)
0
55
70
100
17
calories
3.7g
carbs
0.6
GL
Protein: 0gFat: 0g
Carob - carob powder
Spices
GI 15
Glycemic Index15 (Low)
0
55
70
100
212
calories
78g
carbs
11.7
GL
Protein: 4.4gFat: 1g
Lupine
Spices
GI 15
Glycemic Index15 (Low)
0
55
70
100
371
calories
40.4g
carbs
6.1
GL
Protein: 36.2gFat: 9.7g
Vinegar
Spices
GI 15
Glycemic Index15 (Low)
0
55
70
100
18
calories
0g
carbs
0
GL
Protein: 0gFat: 0g
Agave syrup
Sweeteners
GI 15
Glycemic Index15 (Low)
0
55
70
100
310
calories
76g
carbs
11.4
GL
Protein: 0gFat: 0.5g
Corn syrup
Sweeteners
GI 15
Glycemic Index15 (Low)
0
55
70
100
286
calories
78g
carbs
11.7
GL
Protein: 0gFat: 0g
Broccoli
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
35
calories
3.1g
carbs
0.5
GL
Protein: 3.5gFat: 0.4g
Brussels sprouts - Fresh
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
36
calories
7.1g
carbs
1.1
GL
Protein: 2.5gFat: 0.5g
Squash
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
24
calories
4.6g
carbs
0.7
GL
Protein: 0.6gFat: 0.3g
White cabbage
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
24
calories
5.8g
carbs
0.9
GL
Protein: 1.2gFat: 0.1g
Brussels sprouts
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
46
calories
2.3g
carbs
0.3
GL
Protein: 3.6gFat: 2.4g
Sauerkraut
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
29
calories
5g
carbs
0.8
GL
Protein: 1.7gFat: 0.1g
Cauliflower
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
25
calories
5.3g
carbs
0.8
GL
Protein: 2gFat: 0.1g
Pickled Cucumber
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
18
calories
4.6g
carbs
0.7
GL
Protein: 0gFat: 0g
Black olives
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
361
calories
32g
carbs
4.8
GL
Protein: 2.2gFat: 8.7g
Cucumber
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
15
calories
2.8g
carbs
0.4
GL
Protein: 0.8gFat: 0.1g
Dill pickles
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
16
calories
1.3g
carbs
0.2
GL
Protein: 2.8gFat: 0g
Olives
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
115
calories
6.3g
carbs
0.9
GL
Protein: 0.8gFat: 10.7g
Sweet pepper
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
27
calories
5.3g
carbs
0.8
GL
Protein: 1.3gFat: 0g
Chilli
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
40
calories
9.5g
carbs
1.4
GL
Protein: 2gFat: 0.2g
Chilli Green - Fresh
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
40
calories
8g
carbs
1.2
GL
Protein: 2gFat: 0.2g
Rhubarb
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
13
calories
2.5g
carbs
0.4
GL
Protein: 0.7gFat: 0.1g
Radish
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
20
calories
3.4g
carbs
0.5
GL
Protein: 1.2gFat: 0.1g
Sweet pepper (red, green), paprika
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
33
calories
6.9g
carbs
1
GL
Protein: 1.3gFat: 0g
Salted cucumbers
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
11
calories
2.3g
carbs
0.3
GL
Protein: 0.3gFat: 0.2g
Cauliflower - Fresh
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
30
calories
5.4g
carbs
0.8
GL
Protein: 2.5gFat: 0.3g
Braised Cauliflower
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
29
calories
0.3g
carbs
0
GL
Protein: 1.8gFat: 4g
Zucchini
Vegetables
GI 15
Glycemic Index15 (Low)
0
55
70
100
17
calories
3.1g
carbs
0.5
GL
Protein: 1.2gFat: 0.3g
Physalis
Fruits
GI 16
Glycemic Index16 (Low)
0
55
70
100
32
calories
3.9g
carbs
0.6
GL
Protein: 1gFat: 1g
Cocoa Powder - Sugar Free
Beverages
GI 20
Glycemic Index20 (Low)
0
55
70
100
358
calories
21.8g
carbs
4.4
GL
Protein: 27.6gFat: 11.6g
Lemon juice - unsweetened
Beverages
GI 20
Glycemic Index20 (Low)
0
55
70
100
16
calories
3g
carbs
0.6
GL
Protein: 0.9gFat: 0.1g
Soy yogurt - natural
Dairy
GI 20
Glycemic Index20 (Low)
0
55
70
100
64
calories
8g
carbs
1.6
GL
Protein: 3.7gFat: 2g
Soya cream
Dairy
GI 20
Glycemic Index20 (Low)
0
55
70
100
500
calories
64.4g
carbs
12.9
GL
Protein: 3.4gFat: 25.5g
Acerola, Barbados Cherry - fresh
Fruits
GI 20
Glycemic Index20 (Low)
0
55
70
100
32
calories
0.3g
carbs
0.1
GL
Protein: 0.4gFat: 7.7g
Lemon - Fresh Fruit
Fruits
GI 20
Glycemic Index20 (Low)
0
55
70
100
16
calories
3g
carbs
0.6
GL
Protein: 0.9gFat: 0.1g
Bamboo sprouts
Greens
GI 20
Glycemic Index20 (Low)
0
55
70
100
27
calories
5g
carbs
1
GL
Protein: 2.6gFat: 0.3g
Soy sauce
Oils and Sauces
GI 20
Glycemic Index20 (Low)
0
55
70
100
53
calories
4.9g
carbs
1
GL
Protein: 8gFat: 0.6g
Palm pulp
Other
GI 20
Glycemic Index20 (Low)
0
55
70
100
354
calories
6.2g
carbs
1.2
GL
Protein: 3.4gFat: 33.5g
Fructose
Sweeteners
GI 20
Glycemic Index20 (Low)
0
55
70
100
399
calories
99.8g
carbs
20
GL
Protein: 0gFat: 0g
Dark Chocolate 85% Cocoa
Sweets
GI 20
Glycemic Index20 (Low)
0
55
70
100
539
calories
48.2g
carbs
9.6
GL
Protein: 6.2gFat: 34.4g
Artichoke
Vegetables
GI 20
Glycemic Index20 (Low)
0
55
70
100
28
calories
6g
carbs
1.2
GL
Protein: 1.2gFat: 0.1g
Eggplant
Vegetables
GI 20
Glycemic Index20 (Low)
0
55
70
100
35
calories
8.7g
carbs
1.7
GL
Protein: 0.8gFat: 0.2g
Capers
Vegetables
GI 20
Glycemic Index20 (Low)
0
55
70
100
30
calories
4.2g
carbs
0.8
GL
Protein: 2.1gFat: 0.5g
Kohlrabi
Vegetables
GI 20
Glycemic Index20 (Low)
0
55
70
100
42
calories
10.6g
carbs
2.1
GL
Protein: 2.8gFat: 0g
Chinese cabbage
Vegetables
GI 20
Glycemic Index20 (Low)
0
55
70
100
12
calories
2.2g
carbs
0.4
GL
Protein: 1.1gFat: 0.2g
Ratatouille
Vegetables
GI 20
Glycemic Index20 (Low)
0
55
70
100
38
calories
5g
carbs
1
GL
Protein: 0.9gFat: 1.6g
Nuts - mix with raisins
Nuts
GI 21
Glycemic Index21 (Low)
0
55
70
100
483
calories
46.6g
carbs
9.8
GL
Protein: 11.2gFat: 27.9g
Grapefruit
Fruits
GI 22
Glycemic Index22 (Low)
0
55
70
100
35
calories
0.2g
carbs
0
GL
Protein: 0.7gFat: 6.5g
Cashew nuts - salted
Nuts
GI 22
Glycemic Index22 (Low)
0
55
70
100
570
calories
30g
carbs
6.6
GL
Protein: 17gFat: 42g
Chocolate candy with sweeteners
Sweets
GI 23
Glycemic Index23 (Low)
0
55
70
100
547
calories
35.7g
carbs
8.2
GL
Protein: 6.9gFat: 52.4g
Dark chocolate
Sweets
GI 23
Glycemic Index23 (Low)
0
55
70
100
546
calories
60g
carbs
13.8
GL
Protein: 4.9gFat: 30.2g
Goat milk
Dairy
GI 24
Glycemic Index24 (Low)
0
55
70
100
69
calories
4.4g
carbs
1.1
GL
Protein: 3.6gFat: 4.1g
Kefir low-fat
Dairy
GI 25
Glycemic Index25 (Low)
0
55
70
100
30
calories
0.1g
carbs
0
GL
Protein: 3gFat: 3.8g
Cherry plum
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
27
calories
0g
carbs
0
GL
Protein: 0.2gFat: 6.4g
Cherry - sweet, fresh
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
63
calories
16g
carbs
4
GL
Protein: 1.1gFat: 0.2g
Blueberry
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
35
calories
8.2g
carbs
2
GL
Protein: 1gFat: 0g
Pomelo, sheddock - fresh
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
32
calories
8.1g
carbs
2
GL
Protein: 0.6gFat: 0.1g
Blackberry - fresh berry
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
43
calories
10g
carbs
2.5
GL
Protein: 1.4gFat: 0.5g
Strawberries - fresh berries
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
32
calories
7.7g
carbs
1.9
GL
Protein: 0.7gFat: 0.3g
Raspberries - fresh berries
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
53
calories
12g
carbs
3
GL
Protein: 1.2gFat: 0.7g
Cloudberry - fresh berries
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
31
calories
6.8g
carbs
1.7
GL
Protein: 0.8gFat: 0g
Red currant - fresh berry
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
43
calories
7.7g
carbs
1.9
GL
Protein: 0.6gFat: 0.2g
Sweet cherry
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
50
calories
0.4g
carbs
0.1
GL
Protein: 1.2gFat: 10.6g
Goji berries
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
309
calories
53.4g
carbs
13.3
GL
Protein: 11.1gFat: 2.6g
Barley groats
Grains
GI 25
Glycemic Index25 (Low)
0
55
70
100
324
calories
63.3g
carbs
15.8
GL
Protein: 10gFat: 1.3g
Soya flour
Grains
GI 25
Glycemic Index25 (Low)
0
55
70
100
385
calories
17.9g
carbs
4.5
GL
Protein: 36.5gFat: 18.6g
Oat flour
Grains
GI 25
Glycemic Index25 (Low)
0
55
70
100
68
calories
12g
carbs
3
GL
Protein: 2.4gFat: 1.4g
Perlovka
Grains
GI 25
Glycemic Index25 (Low)
0
55
70
100
320
calories
73.7g
carbs
18.4
GL
Protein: 9.3gFat: 1.1g
Pumpkin Seeds)
Grains
GI 25
Glycemic Index25 (Low)
0
55
70
100
446
calories
54g
carbs
13.5
GL
Protein: 19gFat: 19g
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
Acorns
Nuts
GI 25
Glycemic Index25 (Low)
0
55
70
100
387
calories
41g
carbs
10.3
GL
Protein: 6gFat: 24g
Cashew nuts
Nuts
GI 25
Glycemic Index25 (Low)
0
55
70
100
643
calories
12.6g
carbs
3.1
GL
Protein: 25.5gFat: 53.6g
Hazelnuts
Nuts
GI 25
Glycemic Index25 (Low)
0
55
70
100
704
calories
9.9g
carbs
2.5
GL
Protein: 16.1gFat: 66.9g
Almond oil
Oils and Sauces
GI 25
Glycemic Index25 (Low)
0
55
70
100
816
calories
0g
carbs
0
GL
Protein: 0gFat: 90.7g
Peanut Butter - Sugar Free
Sweets
GI 25
Glycemic Index25 (Low)
0
55
70
100
567
calories
28g
carbs
7
GL
Protein: 26gFat: 49g
Chocolate 70% cocoa
Sweets
GI 25
Glycemic Index25 (Low)
0
55
70
100
549
calories
36g
carbs
9
GL
Protein: 9.1gFat: 39g
Skim milk
Dairy
GI 27
Glycemic Index27 (Low)
0
55
70
100
31
calories
0.2g
carbs
0.1
GL
Protein: 3gFat: 4.7g
Whole milk 3%
Dairy
GI 27
Glycemic Index27 (Low)
0
55
70
100
64
calories
4.6g
carbs
1.2
GL
Protein: 3.3gFat: 3.7g
Almond milk
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
51
calories
13g
carbs
3.9
GL
Protein: 18.6gFat: 53.7g
Soya milk
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
54
calories
6g
carbs
1.8
GL
Protein: 3.3gFat: 1.8g
Skim cheese
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
71
calories
1.3g
carbs
0.4
GL
Protein: 16.5gFat: 0g
Cream - 10%
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
118
calories
10g
carbs
3
GL
Protein: 2.8gFat: 3.7g
Chees Feta
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
264
calories
4.1g
carbs
1.2
GL
Protein: 14gFat: 21g
Cottage cheese
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
103
calories
2.7g
carbs
0.8
GL
Protein: 12.5gFat: 4.5g
Cottage cheese 9% fat
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
185
calories
9g
carbs
2.7
GL
Protein: 14gFat: 2g
Low-fat cottage cheese
Dairy
GI 30
Glycemic Index30 (Low)
0
55
70
100
88
calories
1g
carbs
0.3
GL
Protein: 18gFat: 1.2g
Pear - fresh fruit
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
75
calories
15.5g
carbs
4.7
GL
Protein: 0.6gFat: 0.1g
Mandarin
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
53
calories
13g
carbs
3.9
GL
Protein: 0.8gFat: 0.3g
Passion fruit
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
97
calories
23g
carbs
6.9
GL
Protein: 2.2gFat: 0.7g
Sea buckthorn
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
52
calories
2.5g
carbs
0.8
GL
Protein: 0.9gFat: 5g
Pomelo
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
38
calories
10g
carbs
3
GL
Protein: 0.8gFat: 0g
Passion fruit, granadilla - fresh
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
68
calories
13.4g
carbs
4
GL
Protein: 2.4gFat: 0.4g
Tangerines, tangerines, satsuma - fresh
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
53
calories
13g
carbs
3.9
GL
Protein: 0.8gFat: 0.3g
Soy vermicelli
Grains
GI 30
Glycemic Index30 (Low)
0
55
70
100
330
calories
82g
carbs
24.6
GL
Protein: 0.1gFat: 0.1g
Chia Seeds - Dried
Grains
GI 30
Glycemic Index30 (Low)
0
55
70
100
512
calories
42.1g
carbs
12.6
GL
Protein: 16.5gFat: 30.7g
Barley flour
Grains
GI 30
Glycemic Index30 (Low)
0
55
70
100
284
calories
56.1g
carbs
16.8
GL
Protein: 10gFat: 1.6g
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
Sausages
Meat
GI 30
Glycemic Index30 (Low)
0
55
70
100
332
calories
1.9g
carbs
0.6
GL
Protein: 10.1gFat: 31.6g
Lentil soup
Soups
GI 30
Glycemic Index30 (Low)
0
55
70
100
56
calories
8g
carbs
2.4
GL
Protein: 3.7gFat: 1.1g
Garlic
Spices
GI 30
Glycemic Index30 (Low)
0
55
70
100
143
calories
29.9g
carbs
9
GL
Protein: 6.5gFat: 0.5g
Marmalade - Sugar Free
Sweets
GI 30
Glycemic Index30 (Low)
0
55
70
100
284
calories
73.9g
carbs
22.2
GL
Protein: 0.3gFat: 0.1g
Carrot - Fresh
Vegetables
GI 30
Glycemic Index30 (Low)
0
55
70
100
41
calories
6.8g
carbs
2
GL
Protein: 0.9gFat: 0.2g
Tomatoes - Fresh
Vegetables
GI 30
Glycemic Index30 (Low)
0
55
70
100
24
calories
3.8g
carbs
1.1
GL
Protein: 1.1gFat: 0.2g
Turnip - Raw
Vegetables
GI 30
Glycemic Index30 (Low)
0
55
70
100
30
calories
6.2g
carbs
1.9
GL
Protein: 1.5gFat: 0.1g
Beetroot - Fresh
Vegetables
GI 30
Glycemic Index30 (Low)
0
55
70
100
43
calories
8.8g
carbs
2.6
GL
Protein: 1.5gFat: 0.1g
Scorzonera - Kozelec
Vegetables
GI 30
Glycemic Index30 (Low)
0
55
70
100
17
calories
1g
carbs
0.3
GL
Protein: 1gFat: 1g
Tomatoes
Vegetables
GI 30
Glycemic Index30 (Low)
0
55
70
100
24
calories
3.8g
carbs
1.1
GL
Protein: 1.1gFat: 0.2g
Turnip, Fresh Turnip
Vegetables
GI 30
Glycemic Index30 (Low)
0
55
70
100
28
calories
6g
carbs
1.8
GL
Protein: 1gFat: 0g
Kefir - 1% fat
Dairy
GI 31
Glycemic Index31 (Low)
0
55
70
100
37
calories
4g
carbs
1.2
GL
Protein: 3gFat: 1g
Milk
Dairy
GI 31
Glycemic Index31 (Low)
0
55
70
100
53
calories
5g
carbs
1.6
GL
Protein: 3gFat: 2.5g
Natural milk
Dairy
GI 32
Glycemic Index32 (Low)
0
55
70
100
60
calories
4.2g
carbs
1.3
GL
Protein: 3.1gFat: 4.8g
Macaroons, Coconut Flour
Grains
GI 32
Glycemic Index32 (Low)
0
55
70
100
433
calories
56.6g
carbs
18.1
GL
Protein: 3.3gFat: 23.3g
Fettuccine
Grains
GI 32
Glycemic Index32 (Low)
0
55
70
100
384
calories
67.6g
carbs
21.6
GL
Protein: 14.1gFat: 4.4g
Fat-free yogurt
Dairy
GI 33
Glycemic Index33 (Low)
0
55
70
100
56
calories
7.6g
carbs
2.5
GL
Protein: 5.7gFat: 0.2g
Cream - 18%
Dairy
GI 33
Glycemic Index33 (Low)
0
55
70
100
189
calories
3.8g
carbs
1.3
GL
Protein: 2.9gFat: 18g
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
Lotus - root powder
Spices
GI 33
Glycemic Index33 (Low)
0
55
70
100
74
calories
12.3g
carbs
4.1
GL
Protein: 2.6gFat: 0.1g
Chocolate milk
Dairy
GI 34
Glycemic Index34 (Low)
0
55
70
100
88
calories
10.9g
carbs
3.7
GL
Protein: 3.3gFat: 3.6g
Whole milk
Dairy
GI 34
Glycemic Index34 (Low)
0
55
70
100
63
calories
4.6g
carbs
1.6
GL
Protein: 3.1gFat: 3.6g
Apricot
Fruits
GI 34
Glycemic Index34 (Low)
0
55
70
100
48
calories
11.1g
carbs
3.8
GL
Protein: 1.4gFat: 0.4g
Whole Grain - Rye
Grains
GI 34
Glycemic Index34 (Low)
0
55
70
100
283
calories
55.8g
carbs
19
GL
Protein: 9.9gFat: 2.2g
Cooked sausage
Meat
GI 34
Glycemic Index34 (Low)
0
55
70
100
300
calories
28g
carbs
9.5
GL
Protein: 12gFat: 3g
Germinated bread
Baked Products
GI 35
Glycemic Index35 (Low)
0
55
70
100
204
calories
36.4g
carbs
12.7
GL
Protein: 6.8gFat: 3.1g
Tomato juice
Beverages
GI 35
Glycemic Index35 (Low)
0
55
70
100
17
calories
4.2g
carbs
1.5
GL
Protein: 0.8gFat: 0.1g
Yogurt
Dairy
GI 35
Glycemic Index35 (Low)
0
55
70
100
82
calories
4.7g
carbs
1.6
GL
Protein: 9.1gFat: 3.4g
Yogurt 1.5% natural
Dairy
GI 35
Glycemic Index35 (Low)
0
55
70
100
47
calories
1.5g
carbs
0.5
GL
Protein: 5gFat: 3.5g
Ice cream - with fructose
Dairy
GI 35
Glycemic Index35 (Low)
0
55
70
100
391
calories
27g
carbs
9.4
GL
Protein: 10.7gFat: 26.5g
Soya milk ice cream
Dairy
GI 35
Glycemic Index35 (Low)
0
55
70
100
180
calories
17g
carbs
6
GL
Protein: 10.9gFat: 7.3g
Chinese noodles
Fast food
GI 35
Glycemic Index35 (Low)
0
55
70
100
336
calories
67g
carbs
23.4
GL
Protein: 12gFat: 1g
Quince - fresh fruit
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
40
calories
9.8g
carbs
3.4
GL
Protein: 0.6gFat: 0.5g
Orange - fresh fruit
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
47
calories
11.7g
carbs
4.1
GL
Protein: 0.9gFat: 0.1g
Pomegranate - fresh
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
83
calories
19g
carbs
6.7
GL
Protein: 1.7gFat: 0g
Fresh Fig
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
74
calories
19.2g
carbs
6.7
GL
Protein: 0.7gFat: 0.3g
Dried apricots
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
260
calories
60.7g
carbs
21.2
GL
Protein: 3.5gFat: 1.4g
Nectarine - fresh fruit
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
48
calories
11.8g
carbs
4.1
GL
Protein: 0.9gFat: 0.2g
Prickly pear - fresh fruit
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
41
calories
9.6g
carbs
3.4
GL
Protein: 0.7gFat: 0.5g
Peach - fresh fruit
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
46
calories
11.3g
carbs
4
GL
Protein: 0.9gFat: 0.1g
Dried Peaches
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
254
calories
57.7g
carbs
20.2
GL
Protein: 3gFat: 0.4g
Plums - fresh
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
46
calories
11g
carbs
3.9
GL
Protein: 0.7gFat: 0.3g
Dried apples
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
231
calories
59g
carbs
20.6
GL
Protein: 2.2gFat: 0.1g
Applesauce - unsweetened
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
42
calories
11.3g
carbs
4
GL
Protein: 0.2gFat: 0.1g
Amaranth seeds - unprepared
Grains
GI 35
Glycemic Index35 (Low)
0
55
70
100
370
calories
57g
carbs
19.9
GL
Protein: 14gFat: 6g
Durum wheat vermicelli
Grains
GI 35
Glycemic Index35 (Low)
0
55
70
100
112
calories
23.1g
carbs
8.1
GL
Protein: 3.4gFat: 0.4g
Quinoa - cooked
Grains
GI 35
Glycemic Index35 (Low)
0
55
70
100
120
calories
21g
carbs
7.3
GL
Protein: 4.4gFat: 1.9g
Fresh corn
Grains
GI 35
Glycemic Index35 (Low)
0
55
70
100
148
calories
5g
carbs
1.8
GL
Protein: 2.2gFat: 13g
Linen
Grains
GI 35
Glycemic Index35 (Low)
0
55
70
100
469
calories
27.7g
carbs
9.7
GL
Protein: 21.8gFat: 39.5g
Chickpea flour
Grains
GI 35
Glycemic Index35 (Low)
0
55
70
100
337
calories
66g
carbs
23.1
GL
Protein: 10.9gFat: 2.9g
Sunflower - seeds
Grains
GI 35
Glycemic Index35 (Low)
0
55
70
100
584
calories
20g
carbs
7
GL
Protein: 21gFat: 51g
Wild rice - black
Grains
GI 35
Glycemic Index35 (Low)
0
55
70
100
101
calories
21g
carbs
7.3
GL
Protein: 4.1gFat: 0.4g
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
White almond paste, puree without sweeteners
Nuts
GI 35
Glycemic Index35 (Low)
0
55
70
100
458
calories
47.8g
carbs
16.7
GL
Protein: 9gFat: 27.7g
Mashed Tomato
Oils and Sauces
GI 35
Glycemic Index35 (Low)
0
55
70
100
38
calories
9g
carbs
3.1
GL
Protein: 1.7gFat: 0.2g
Tomato sauce - natural, sugar free
Oils and Sauces
GI 35
Glycemic Index35 (Low)
0
55
70
100
21
calories
3.8g
carbs
1.3
GL
Protein: 1.1gFat: 0.2g
Yeast
Other
GI 35
Glycemic Index35 (Low)
0
55
70
100
105
calories
18g
carbs
6.3
GL
Protein: 8gFat: 1.9g
Brewer's yeast
Other
GI 35
Glycemic Index35 (Low)
0
55
70
100
75
calories
2.7g
carbs
0
GL
Protein: 12.7gFat: 0g
Dijon mustard
Spices
GI 35
Glycemic Index35 (Low)
0
55
70
100
165
calories
9.5g
carbs
3.3
GL
Protein: 9.6gFat: 9.7g
Sesame
Spices
GI 35
Glycemic Index35 (Low)
0
55
70
100
573
calories
23g
carbs
8.1
GL
Protein: 18gFat: 50g
Sesame seed
Spices
GI 35
Glycemic Index35 (Low)
0
55
70
100
565
calories
12.2g
carbs
4.3
GL
Protein: 19.4gFat: 48.7g
Flaxseed
Spices
GI 35
Glycemic Index35 (Low)
0
55
70
100
534
calories
1.6g
carbs
0.6
GL
Protein: 18.3gFat: 42.2g
Poppy seed
Spices
GI 35
Glycemic Index35 (Low)
0
55
70
100
525
calories
28g
carbs
9.8
GL
Protein: 18gFat: 42g
Coconut Sugar
Sweeteners
GI 35
Glycemic Index35 (Low)
0
55
70
100
19
calories
5g
carbs
1.8
GL
Protein: 0gFat: 0g
Almond paste - Sugar Free
Sweets
GI 35
Glycemic Index35 (Low)
0
55
70
100
458
calories
43g
carbs
15.1
GL
Protein: 9gFat: 27.7g
Tomatoes - Dried
Vegetables
GI 35
Glycemic Index35 (Low)
0
55
70
100
170
calories
29g
carbs
10.2
GL
Protein: 6.3gFat: 4.3g
Kefir - regular
Dairy
GI 36
Glycemic Index36 (Low)
0
55
70
100
56
calories
4g
carbs
1.4
GL
Protein: 2.8gFat: 3.2g
An Apple
Fruits
GI 36
Glycemic Index36 (Low)
0
55
70
100
52
calories
14g
carbs
5
GL
Protein: 0.3gFat: 0.2g
Mushrooms - cooked
Mushroom
GI 36
Glycemic Index36 (Low)
0
55
70
100
28
calories
5.3g
carbs
1.9
GL
Protein: 2.2gFat: 0.5g
Tomato soup
Soups
GI 38
Glycemic Index38 (Low)
0
55
70
100
30
calories
7g
carbs
2.7
GL
Protein: 0.8gFat: 0.3g
Buckwheat pancakes
Baked Products
GI 40
Glycemic Index40 (Low)
0
55
70
100
215
calories
9g
carbs
3.6
GL
Protein: 6gFat: 25.6g
Shortbread cookies - Integral Flour, Sugar Free
Baked Products
GI 40
Glycemic Index40 (Low)
0
55
70
100
398
calories
43g
carbs
17.2
GL
Protein: 22gFat: 23g
Pumpkin bread
Baked Products
GI 40
Glycemic Index40 (Low)
0
55
70
100
211
calories
42.6g
carbs
17
GL
Protein: 5.5gFat: 2.4g
Carrot Juice - unsweetened
Beverages
GI 40
Glycemic Index40 (Low)
0
55
70
100
28
calories
6.4g
carbs
2.6
GL
Protein: 1.1gFat: 0.1g
Dry cider
Beverages
GI 40
Glycemic Index40 (Low)
0
55
70
100
117
calories
28.9g
carbs
11.6
GL
Protein: 0.2gFat: 0.3g
Chicory - drink
Beverages
GI 40
Glycemic Index40 (Low)
0
55
70
100
11
calories
2.8g
carbs
1.1
GL
Protein: 0.1gFat: 0g
Apple cider - brut
Beverages
GI 40
Glycemic Index40 (Low)
0
55
70
100
33
calories
0g
carbs
0
GL
Protein: 0gFat: 26.1g
Apple Juice - unsweetened
Beverages
GI 40
Glycemic Index40 (Low)
0
55
70
100
49
calories
12.2g
carbs
4.9
GL
Protein: 0.1gFat: 0.1g
Coconut Milk
Dairy
GI 40
Glycemic Index40 (Low)
0
55
70
100
197
calories
2.8g
carbs
1.1
GL
Protein: 2gFat: 21.3g
Quince - canned, jelly without sugar
Fruits
GI 40
Glycemic Index40 (Low)
0
55
70
100
45
calories
9.6g
carbs
3.8
GL
Protein: 0.6gFat: 0.5g
Melon pear - pepino
Fruits
GI 40
Glycemic Index40 (Low)
0
55
70
100
80
calories
20g
carbs
8
GL
Protein: 0gFat: 0g
Pepino, melon pear
Fruits
GI 40
Glycemic Index40 (Low)
0
55
70
100
80
calories
20g
carbs
8
GL
Protein: 0gFat: 0g
Dried dates
Fruits
GI 40
Glycemic Index40 (Low)
0
55
70
100
292
calories
69.2g
carbs
27.7
GL
Protein: 2.5gFat: 0.5g
Prunes
Fruits
GI 40
Glycemic Index40 (Low)
0
55
70
100
240
calories
64g
carbs
25.6
GL
Protein: 2.2gFat: 0.4g
Kamut, Egyptian Wheat - cooked
Grains
GI 40
Glycemic Index40 (Low)
0
55
70
100
342
calories
63.5g
carbs
25.4
GL
Protein: 13.9gFat: 2g
Buckwheat porridge
Grains
GI 40
Glycemic Index40 (Low)
0
55
70
100
163
calories
31g
carbs
12.4
GL
Protein: 6gFat: 2g
Quinoa - unprepared
Grains
GI 40
Glycemic Index40 (Low)
0
55
70
100
368
calories
57.1g
carbs
22.8
GL
Protein: 14.1gFat: 6g
Whole Wheat Pasta
Grains
GI 40
Glycemic Index40 (Low)
0
55
70
100
124
calories
26.5g
carbs
10.6
GL
Protein: 5.3gFat: 0.5g
Buckwheat Pasta
Grains
GI 40
Glycemic Index40 (Low)
0
55
70
100
350
calories
70.9g
carbs
28.4
GL
Protein: 14.1gFat: 1g
Buckwheat flour
Grains
GI 40
Glycemic Index40 (Low)
0
55
70
100
335
calories
70.6g
carbs
28.2
GL
Protein: 12.6gFat: 3.1g
Quinoa flour
Grains
GI 40
Glycemic Index40 (Low)
0
55
70
100
368
calories
57.2g
carbs
22.9
GL
Protein: 14.1gFat: 6g
Whole grain pasta made by al dente
Grains
GI 40
Glycemic Index40 (Low)
0
55
70
100
237
calories
36.5g
carbs
14.6
GL
Protein: 8.4gFat: 0.4g
Spelled wheat
Grains
GI 40
Glycemic Index40 (Low)
0
55
70
100
337
calories
61.2g
carbs
24.5
GL
Protein: 14.7gFat: 2.2g
Whole Grain Spaghetti
Grains
GI 40
Glycemic Index40 (Low)
0
55
70
100
124
calories
26.5g
carbs
10.6
GL
Protein: 5.3gFat: 0.5g
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
Peanut Oil - Sugar Free
Oils and Sauces
GI 40
Glycemic Index40 (Low)
0
55
70
100
589
calories
21.6g
carbs
8.6
GL
Protein: 24.1gFat: 49.9g
Coconut milk - raw
Oils and Sauces
GI 40
Glycemic Index40 (Low)
0
55
70
100
197
calories
2.8g
carbs
1.1
GL
Protein: 2gFat: 21.3g
Ravioli from durum wheat
Other
GI 40
Glycemic Index40 (Low)
0
55
70
100
255
calories
29g
carbs
11.6
GL
Protein: 15gFat: 8g
Tahin
Other
GI 40
Glycemic Index40 (Low)
0
55
70
100
595
calories
21g
carbs
8.4
GL
Protein: 17gFat: 54g
Sesame paste, tahini
Spices
GI 40
Glycemic Index40 (Low)
0
55
70
100
575
calories
12.2g
carbs
4.9
GL
Protein: 19.4gFat: 48.7g
Sorbet - Sugar Free
Sweets
GI 40
Glycemic Index40 (Low)
0
55
70
100
50
calories
12g
carbs
4.8
GL
Protein: 0gFat: 0g
Eggplant Caviar
Vegetables
GI 40
Glycemic Index40 (Low)
0
55
70
100
146
calories
13.3g
carbs
5.3
GL
Protein: 1.7gFat: 5.1g
Apple juice
Beverages
GI 41
Glycemic Index41 (Low)
0
55
70
100
46
calories
11g
carbs
4.5
GL
Protein: 0.1gFat: 0.1g
Chips, corn, salted
Fast food
GI 42
Glycemic Index42 (Low)
0
55
70
100
497
calories
61g
carbs
25.6
GL
Protein: 7gFat: 25g
Pears - dried
Fruits
GI 43
Glycemic Index43 (Low)
0
55
70
100
249
calories
62.6g
carbs
26.9
GL
Protein: 2.3gFat: 0.6g
Urad bean - steamed
Greens
GI 43
Glycemic Index43 (Low)
0
55
70
100
347
calories
63g
carbs
27.1
GL
Protein: 24gFat: 1.2g
Lentil soup puree
Soups
GI 44
Glycemic Index44 (Low)
0
55
70
100
108
calories
15g
carbs
6.6
GL
Protein: 7.6gFat: 2g
White chocolate
Sweets
GI 44
Glycemic Index44 (Low)
0
55
70
100
539
calories
59.2g
carbs
26
GL
Protein: 5.9gFat: 31.1g
Pumpernickel bread
Baked Products
GI 45
Glycemic Index45 (Low)
0
55
70
100
250
calories
48g
carbs
21.6
GL
Protein: 9gFat: 3.1g
Orange juice - freshly squeezed and sugar free
Beverages
GI 45
Glycemic Index45 (Low)
0
55
70
100
46
calories
10.6g
carbs
4.8
GL
Protein: 0.8gFat: 0.3g
Grape Juice - unsweetened
Beverages
GI 45
Glycemic Index45 (Low)
0
55
70
100
60
calories
15.4g
carbs
6.9
GL
Protein: 0gFat: 0g
Grapefruit juice - unsweetened
Beverages
GI 45
Glycemic Index45 (Low)
0
55
70
100
28
calories
6.1g
carbs
2.7
GL
Protein: 3gFat: 0g
Grapefruit juice - sugar free
Beverages
GI 45
Glycemic Index45 (Low)
0
55
70
100
40
calories
10g
carbs
4.5
GL
Protein: 0gFat: 0g
Curd
Dairy
GI 45
Glycemic Index45 (Low)
0
55
70
100
340
calories
23g
carbs
10.3
GL
Protein: 7gFat: 10g
Dessert Banana - Green
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
137
calories
34.9g
carbs
15.7
GL
Protein: 1.5gFat: 0.7g
Platano - raw
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
122
calories
32g
carbs
14.4
GL
Protein: 1.3gFat: 0.4g
Grapes, green - raw
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
52
calories
12g
carbs
5.4
GL
Protein: 1gFat: 0g
Grapes, red - raw
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
69
calories
18g
carbs
8.1
GL
Protein: 0.7gFat: 0.2g
Cranberries - fresh
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
46
calories
12.2g
carbs
5.5
GL
Protein: 0.4gFat: 0.1g
Plantano - Raw
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
122
calories
30.2g
carbs
13.6
GL
Protein: 1.3gFat: 0.4g
Wild rice
Grains
GI 45
Glycemic Index45 (Low)
0
55
70
100
357
calories
75g
carbs
33.8
GL
Protein: 15gFat: 1.1g
Cereals, whole - sugar free
Grains
GI 45
Glycemic Index45 (Low)
0
55
70
100
350
calories
60.6g
carbs
27.3
GL
Protein: 18.1gFat: 1.5g
Capellini - pasta
Grains
GI 45
Glycemic Index45 (Low)
0
55
70
100
364
calories
73g
carbs
32.9
GL
Protein: 12gFat: 1.9g
Kamut flour
Grains
GI 45
Glycemic Index45 (Low)
0
55
70
100
333
calories
72g
carbs
32.4
GL
Protein: 15.6gFat: 1.7g
Spelled flour
Grains
GI 45
Glycemic Index45 (Low)
0
55
70
100
361
calories
67.8g
carbs
30.5
GL
Protein: 17gFat: 2.4g
Whole grain rye flour
Grains
GI 45
Glycemic Index45 (Low)
0
55
70
100
309
calories
64.2g
carbs
28.9
GL
Protein: 11.3gFat: 1.8g
Whole Grain Wheat
Grains
GI 45
Glycemic Index45 (Low)
0
55
70
100
305
calories
59.5g
carbs
26.8
GL
Protein: 11.8gFat: 2.2g
Wheat flakes
Grains
GI 45
Glycemic Index45 (Low)
0
55
70
100
340
calories
61g
carbs
27.4
GL
Protein: 11gFat: 2.6g
Rye flakes
Grains
GI 45
Glycemic Index45 (Low)
0
55
70
100
343
calories
82.6g
carbs
37.2
GL
Protein: 6.4gFat: 3.2g
Unpeeled Basmati Rice
Grains
GI 45
Glycemic Index45 (Low)
0
55
70
100
125
calories
36g
carbs
16.2
GL
Protein: 2.7gFat: 0.7g
Spaghetti al dente
Grains
GI 45
Glycemic Index45 (Low)
0
55
70
100
271
calories
47.8g
carbs
21.5
GL
Protein: 9.3gFat: 0.7g
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
Coconut
Nuts
GI 45
Glycemic Index45 (Low)
0
55
70
100
97
calories
1.7g
carbs
0.8
GL
Protein: 1.5gFat: 9.3g
Broccoli - Cooked
Vegetables
GI 45
Glycemic Index45 (Low)
0
55
70
100
45
calories
7g
carbs
3.1
GL
Protein: 3gFat: 1g
Ice cream - skim, vanilla
Dairy
GI 46
Glycemic Index46 (Low)
0
55
70
100
138
calories
30.1g
carbs
13.8
GL
Protein: 4.5gFat: 0g
Soup with chicken and mushrooms
Soups
GI 46
Glycemic Index46 (Low)
0
55
70
100
27
calories
1.5g
carbs
0.7
GL
Protein: 3.7gFat: 0.7g
Banana pie
Baked Products
GI 47
Glycemic Index47 (Low)
0
55
70
100
257
calories
36.4g
carbs
17.1
GL
Protein: 4.7gFat: 10.3g
Oatmeal bread
Baked Products
GI 47
Glycemic Index47 (Low)
0
55
70
100
226
calories
40.8g
carbs
19.2
GL
Protein: 7.1gFat: 3.2g
Fruit bread
Baked Products
GI 47
Glycemic Index47 (Low)
0
55
70
100
370
calories
52g
carbs
24.4
GL
Protein: 7.6gFat: 7.4g
Canned Grapefruit
Fruits
GI 47
Glycemic Index47 (Low)
0
55
70
100
36
calories
9.1g
carbs
4.3
GL
Protein: 0.6gFat: 0.1g
Tangerine - canned
Fruits
GI 47
Glycemic Index47 (Low)
0
55
70
100
37
calories
8.9g
carbs
4.2
GL
Protein: 0.6gFat: 0.3g
Lasagna
Grains
GI 47
Glycemic Index47 (Low)
0
55
70
100
135
calories
15g
carbs
7
GL
Protein: 7gFat: 5g
Orange juice
Beverages
GI 48
Glycemic Index48 (Low)
0
55
70
100
45
calories
10g
carbs
4.8
GL
Protein: 0.7gFat: 0.2g
Banana
Fruits
GI 48
Glycemic Index48 (Low)
0
55
70
100
88
calories
21g
carbs
10.1
GL
Protein: 1.5gFat: 0.5g
Bananas - Dried
Fruits
GI 48
Glycemic Index48 (Low)
0
55
70
100
346
calories
88.3g
carbs
42.4
GL
Protein: 3.9gFat: 1.8g
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
Sushi, salmon
Other
GI 48
Glycemic Index48 (Low)
0
55
70
100
129
calories
15.2g
carbs
7.3
GL
Protein: 9.2gFat: 3.6g
Taro
Other
GI 48
Glycemic Index48 (Low)
0
55
70
100
112
calories
26.5g
carbs
12.7
GL
Protein: 1.5gFat: 0.2g
Tortilla, White Corn
Grains
GI 49
Glycemic Index49 (Low)
0
55
70
100
286
calories
47.2g
carbs
23.1
GL
Protein: 7gFat: 7.7g
Omelette
Other
GI 49
Glycemic Index49 (Low)
0
55
70
100
210
calories
15g
carbs
7.3
GL
Protein: 14gFat: 2.1g
Milk chocolate
Sweets
GI 49
Glycemic Index49 (Low)
0
55
70
100
535
calories
59g
carbs
28.9
GL
Protein: 8gFat: 30g
Chocolate
Sweets
GI 49
Glycemic Index49 (Low)
0
55
70
100
546
calories
61g
carbs
29.9
GL
Protein: 4.9gFat: 31g
Cookies - Whole Grain Flour, Sugar Free
Baked Products
GI 50
Glycemic Index50 (Low)
0
55
70
100
273
calories
46.8g
carbs
23.4
GL
Protein: 10gFat: 5.6g
Buckwheat bread
Baked Products
GI 50
Glycemic Index50 (Low)
0
55
70
100
228
calories
45.8g
carbs
22.9
GL
Protein: 7.1gFat: 2.5g
Pineapple Juice - unsweetened
Beverages
GI 50
Glycemic Index50 (Low)
0
55
70
100
56
calories
13.6g
carbs
6.8
GL
Protein: 0.4gFat: 0.1g
Coffee beans
Beverages
GI 50
Glycemic Index50 (Low)
0
55
70
100
2
calories
0.3g
carbs
0.1
GL
Protein: 0.2gFat: 0g
Cranberry Juice - unsweetened
Beverages
GI 50
Glycemic Index50 (Low)
0
55
70
100
58
calories
14.5g
carbs
7.3
GL
Protein: 0gFat: 0.1g
Pineapple juice - sugar free
Beverages
GI 50
Glycemic Index50 (Low)
0
55
70
100
53
calories
12.8g
carbs
6.4
GL
Protein: 0.3gFat: 0.1g
Pear juice
Beverages
GI 50
Glycemic Index50 (Low)
0
55
70
100
46
calories
11g
carbs
5.5
GL
Protein: 0.4gFat: 0.3g
Cranberry juice - sugar free
Beverages
GI 50
Glycemic Index50 (Low)
0
55
70
100
58
calories
14.5g
carbs
7.3
GL
Protein: 0gFat: 0.1g
Apple juice - sugar free
Beverages
GI 50
Glycemic Index50 (Low)
0
55
70
100
47
calories
11.3g
carbs
5.7
GL
Protein: 0.1gFat: 0.1g
Dried Fig
Fruits
GI 50
Glycemic Index50 (Low)
0
55
70
100
257
calories
57.9g
carbs
28.9
GL
Protein: 3.1gFat: 0.8g
Kiwi
Fruits
GI 50
Glycemic Index50 (Low)
0
55
70
100
61
calories
14.7g
carbs
7.3
GL
Protein: 1.1gFat: 0.5g
Lychee - fresh fruit
Fruits
GI 50
Glycemic Index50 (Low)
0
55
70
100
66
calories
15.2g
carbs
7.6
GL
Protein: 0.8gFat: 0.4g
Persimmon, persimmon eastern - fresh
Fruits
GI 50
Glycemic Index50 (Low)
0
55
70
100
66
calories
15.3g
carbs
7.7
GL
Protein: 0.5gFat: 0.3g
Buckwheat
Grains
GI 50
Glycemic Index50 (Low)
0
55
70
100
277
calories
44g
carbs
22
GL
Protein: 8gFat: 8g
Energy bar - sugar free
Grains
GI 50
Glycemic Index50 (Low)
0
55
70
100
342
calories
46.7g
carbs
23.4
GL
Protein: 8.8gFat: 14.9g
Pasta
Grains
GI 50
Glycemic Index50 (Low)
0
55
70
100
158
calories
30.9g
carbs
15.4
GL
Protein: 5.8gFat: 0.9g
Pasta from durum wheat
Grains
GI 50
Glycemic Index50 (Low)
0
55
70
100
111
calories
23.1g
carbs
11.6
GL
Protein: 3.4gFat: 0.4g
Muesli - sugar free
Grains
GI 50
Glycemic Index50 (Low)
0
55
70
100
254
calories
47.3g
carbs
23.6
GL
Protein: 6.6gFat: 3.2g
Wholemeal Pasta
Grains
GI 50
Glycemic Index50 (Low)
0
55
70
100
352
calories
64.2g
carbs
32.1
GL
Protein: 13.9gFat: 2.9g
Rye flour - medium grinding
Grains
GI 50
Glycemic Index50 (Low)
0
55
70
100
280
calories
55.9g
carbs
27.9
GL
Protein: 9.4gFat: 2.3g
Basmati Rice
Grains
GI 50
Glycemic Index50 (Low)
0
55
70
100
340
calories
75g
carbs
37.5
GL
Protein: 9.5gFat: 0.2g
Brown rice
Grains
GI 50
Glycemic Index50 (Low)
0
55
70
100
337
calories
72.9g
carbs
36.5
GL
Protein: 7.4gFat: 1.8g
Roast beef liver
Meat
GI 50
Glycemic Index50 (Low)
0
55
70
100
199
calories
0g
carbs
0
GL
Protein: 22.9gFat: 3.9g
Pork cutlets
Meat
GI 50
Glycemic Index50 (Low)
0
55
70
100
262
calories
19.6g
carbs
9.8
GL
Protein: 11.7gFat: 9.6g
Surimi - minced fish in crab sticks
Seafood
GI 50
Glycemic Index50 (Low)
0
55
70
100
99
calories
6.8g
carbs
3.4
GL
Protein: 15.2gFat: 0.9g
Muesli Bar - Gluten Free
Sweets
GI 50
Glycemic Index50 (Low)
0
55
70
100
285
calories
74.3g
carbs
37.1
GL
Protein: 2.9gFat: 0g
Sherbet
Sweets
GI 50
Glycemic Index50 (Low)
0
55
70
100
368
calories
55.2g
carbs
27.6
GL
Protein: 5.7gFat: 13.9g
Jerusalem artichoke - Fresh
Vegetables
GI 50
Glycemic Index50 (Low)
0
55
70
100
61
calories
12.8g
carbs
6.4
GL
Protein: 2.1gFat: 0.1g
Chayote - Mexican cucumber, mashed from it
Vegetables
GI 50
Glycemic Index50 (Low)
0
55
70
100
19
calories
4.5g
carbs
2.3
GL
Protein: 0.8gFat: 0.1g
Multi grain cookies
Baked Products
GI 51
Glycemic Index51 (Low)
0
55
70
100
429
calories
65.1g
carbs
33.2
GL
Protein: 11gFat: 17.9g
Peas - frozen, boiled
Greens
GI 51
Glycemic Index51 (Low)
0
55
70
100
60
calories
9g
carbs
4.6
GL
Protein: 6gFat: 0.8g
Jam
Sweets
GI 51
Glycemic Index51 (Low)
0
55
70
100
376
calories
93.1g
carbs
47.5
GL
Protein: 0.5gFat: 0.1g
Strawberry Jam - Low Sugar
Sweets
GI 51
Glycemic Index51 (Low)
0
55
70
100
246
calories
61g
carbs
31.1
GL
Protein: 0gFat: 0g
Sweet yogurt
Dairy
GI 52
Glycemic Index52 (Low)
0
55
70
100
71
calories
9.1g
carbs
4.7
GL
Protein: 2.8gFat: 2.5g
Fruit yogurt
Dairy
GI 52
Glycemic Index52 (Low)
0
55
70
100
105
calories
2.8g
carbs
1.5
GL
Protein: 5.1gFat: 15.7g
Instant noodles
Fast food
GI 52
Glycemic Index52 (Low)
0
55
70
100
448
calories
56.7g
carbs
29.5
GL
Protein: 8.8gFat: 20.7g
Spaghetti bolognese
Grains
GI 52
Glycemic Index52 (Low)
0
55
70
100
191
calories
19.1g
carbs
9.9
GL
Protein: 9.5gFat: 8.1g
Parsley - cooked
Greens
GI 52
Glycemic Index52 (Low)
0
55
70
100
36
calories
6.3g
carbs
3.3
GL
Protein: 3gFat: 0.8g
Blueberries
Fruits
GI 53
Glycemic Index53 (Low)
0
55
70
100
44
calories
7.6g
carbs
4
GL
Protein: 1.1gFat: 0.4g
Orache
Greens
GI 53
Glycemic Index53 (Low)
0
55
70
100
368
calories
64.2g
carbs
34
GL
Protein: 14.1gFat: 6.1g
Butter cookies - Flour, Butter, Sugar
Baked Products
GI 55
Glycemic Index55 (Low)
0
55
70
100
549
calories
53g
carbs
29.1
GL
Protein: 7gFat: 18g
Oatmeal cookies
Baked Products
GI 55
Glycemic Index55 (Low)
0
55
70
100
437
calories
71.8g
carbs
39.5
GL
Protein: 6.5gFat: 14.4g
Grape juice - sugar free
Beverages
GI 55
Glycemic Index55 (Low)
0
55
70
100
65
calories
17g
carbs
9.3
GL
Protein: 0gFat: 0g
Popcorn
Fast food
GI 55
Glycemic Index55 (Low)
0
55
70
100
375
calories
74g
carbs
40.7
GL
Protein: 11gFat: 4.3g
Canned pears
Fruits
GI 55
Glycemic Index55 (Low)
0
55
70
100
65
calories
15.6g
carbs
8.6
GL
Protein: 0.2gFat: 0g
Medlar japanese plum
Fruits
GI 55
Glycemic Index55 (Low)
0
55
70
100
47
calories
10.4g
carbs
5.7
GL
Protein: 0.4gFat: 0.2g
Peach - canned in syrup
Fruits
GI 55
Glycemic Index55 (Low)
0
55
70
100
68
calories
14.7g
carbs
8.1
GL
Protein: 0.3gFat: 0.1g
White corn, sweet corn, frozen corn
Grains
GI 55
Glycemic Index55 (Low)
0
55
70
100
86
calories
19g
carbs
10.4
GL
Protein: 3.2gFat: 1.1g
Bulgur
Grains
GI 55
Glycemic Index55 (Low)
0
55
70
100
83
calories
18.6g
carbs
10.2
GL
Protein: 3.1gFat: 0.2g
Red rice
Grains
GI 55
Glycemic Index55 (Low)
0
55
70
100
362
calories
70.5g
carbs
38.8
GL
Protein: 10.5gFat: 2.5g
Spaghetti - well cooked
Grains
GI 55
Glycemic Index55 (Low)
0
55
70
100
112
calories
23.2g
carbs
12.8
GL
Protein: 3.5gFat: 0.4g
Tagliatelle - well cooked
Grains
GI 55
Glycemic Index55 (Low)
0
55
70
100
374
calories
63.3g
carbs
34.8
GL
Protein: 21.7gFat: 2.2g
Sushi
Other
GI 55
Glycemic Index55 (Low)
0
55
70
100
158
calories
21.1g
carbs
11.6
GL
Protein: 4.3gFat: 4.9g
Mustard with sugar
Spices
GI 55
Glycemic Index55 (Low)
0
55
70
100
90
calories
10.8g
carbs
5.9
GL
Protein: 7.4gFat: 2g
Ketchup
Spices
GI 55
Glycemic Index55 (Low)
0
55
70
100
98
calories
25.5g
carbs
14
GL
Protein: 1.8gFat: 0.3g
Cassava - bitter, sweet
Spices
GI 55
Glycemic Index55 (Low)
0
55
70
100
159
calories
38g
carbs
20.9
GL
Protein: 1.4gFat: 0.3g
Maple syrup
Sweeteners
GI 55
Glycemic Index55 (Low)
0
55
70
100
261
calories
67.1g
carbs
36.9
GL
Protein: 0gFat: 0.2g
Chicory Syrup
Sweeteners
GI 55
Glycemic Index55 (Low)
0
55
70
100
167
calories
9.5g
carbs
5.2
GL
Protein: 0gFat: 0g
Understanding Low Glycemic Index Foods
What are Low GI Foods?
Low glycemic index foods have a GI value of 55 or less. These foods are digested and absorbed slowly, causing a gradual rise in blood sugar levels. This makes them ideal for maintaining stable energy throughout the day and managing diabetes.
- Gradual blood sugar rise
- Sustained energy release
- Better appetite control
- Improved insulin sensitivity
Low Glycemic Index Fruits
Fruits with low glycemic index are perfect for diabetics and anyone looking to maintain stable blood sugar levels. These fruits contain natural fiber and nutrients while providing sustained energy without blood sugar spikes.
Best Low GI Fruits (GI ≤55)
- ApricotGI 34
- Quince - canned, jelly without sugarGI 40
- Quince - fresh fruitGI 35
- Cherry plumGI 25
- Orange - fresh fruitGI 35
- Acerola, Barbados Cherry - freshGI 20
- BananaGI 48
- Dessert Banana - GreenGI 45
Why Choose Low GI Fruits?
- Rich in fiber and antioxidants
- Natural vitamins and minerals
- Slow sugar absorption
- Perfect for diabetes management
Low Glycemic Index Vegetables
Vegetables with low glycemic index form the foundation of any diabetes-friendly diet. These nutrient-dense foods provide essential vitamins, minerals, and fiber while maintaining stable blood glucose levels.
Leafy Greens & Cruciferous
- AvocadoGI 10
- ArtichokeGI 20
- EggplantGI 20
- Eggplant CaviarGI 40
- BroccoliGI 15
- Broccoli - CookedGI 45
Root Vegetables (Low GI)
- Brussels sprouts - FreshGI 15
- SquashGI 15
- CapersGI 20
- White cabbageGI 15
- Brussels sproutsGI 15
- SauerkrautGI 15
Benefits
- • High in fiber
- • Low in calories
- • Rich in nutrients
- • Perfect for weight management
- • Excellent for diabetics
Low Glycemic Index Bread & Grains
Finding bread with low glycemic index can be challenging, but several options provide sustained energy without blood sugar spikes. These grains and bread alternatives are ideal for diabetes management and maintaining stable glucose levels.
Best Low GI Bread Options
Buckwheat pancakes
GI 40215 cal, 9g carbs
Shortbread cookies - Integral Flour, Sugar Free
GI 40398 cal, 43g carbs
Cookies - Whole Grain Flour, Sugar Free
GI 50273 cal, 46.8g carbs
Butter cookies - Flour, Butter, Sugar
GI 55549 cal, 53g carbs
Oatmeal cookies
GI 55437 cal, 71.8g carbs
Multi grain cookies
GI 51429 cal, 65.1g carbs
Tips for Choosing Low GI Grains
- Look for whole grain options with visible seeds
- Choose dense, heavy breads over light, fluffy ones
- Sourdough process lowers glycemic index
- Pair with protein and healthy fats
Low Glycemic Index Snacks for Diabetics
Smart snacking with low glycemic index foods helps diabetics maintain stable blood sugar between meals. These snacks provide sustained energy without causing glucose spikes, perfect for diabetes management.
Nuts & Seeds
Dairy & Proteins
- YogurtGI 35
- Yogurt 1.5% naturalGI 35
- Sweet yogurtGI 52
- Soy yogurt - naturalGI 20
- Fruit yogurtGI 52
Snacking Tips
- • Combine protein with carbs
- • Keep portions moderate
- • Time snacks between meals
- • Stay hydrated
- • Monitor blood sugar response
Low Glycemic Index Sweeteners
Sweeteners with low glycemic index allow diabetics to enjoy sweet flavors without blood sugar spikes. These natural and artificial options provide sweetness while maintaining glucose stability.
Natural Low GI Sweeteners
Agave syrup
GI 15Natural sweetener option
Stevia
GI 0Natural sweetener option
Sweetener Guidelines
- Start with small amounts and adjust to taste
- Monitor blood glucose response to new sweeteners
- Natural doesn't always mean lower GI
- Consider taste preferences and baking properties
Low Glycemic Index Breakfast Ideas
Start your day with these diabetes-friendly breakfast ideas that maintain stable blood sugar levels throughout the morning. These low GI breakfast combinations provide sustained energy and help prevent mid-morning crashes.
Protein-Rich Options
- • Greek yogurt with nuts and berries
- • Eggs with whole grain toast
- • Cottage cheese with fruit
- • Protein smoothie with low GI fruits
- • Nut butter on low GI bread
Fiber-Rich Choices
- • Oatmeal with nuts and cinnamon
- • Chia seed pudding
- • Vegetable omelet
- • Avocado toast on whole grain
- • Quinoa breakfast bowl
Quick & Easy
- • Mixed nuts and fruit
- • Hard-boiled eggs with veggies
- • Low GI cereal with milk
- • Whole grain crackers with cheese
- • Apple with almond butter
Low Glycemic Index Meal Plans
Sample meal plans featuring low glycemic index foods help diabetics structure their daily eating for optimal blood sugar control. These balanced meal combinations ensure steady glucose levels throughout the day.
Sample Day 1
Breakfast
Greek yogurt with berries and almonds
Whole grain toast with avocado
Lunch
Quinoa salad with vegetables
Grilled chicken breast
Mixed green salad
Dinner
Baked salmon with herbs
Roasted vegetables
Brown rice pilaf
Sample Day 2
Breakfast
Oatmeal with nuts and cinnamon
Fresh berries and milk
Lunch
Lentil soup
Whole grain roll
Side salad with olive oil
Dinner
Lean beef with vegetables
Sweet potato (small portion)
Steamed broccoli
Low Glycemic Index Recipes
These simple recipes feature low glycemic index ingredients and are perfect for diabetics seeking flavorful, blood sugar-friendly meals. Each recipe focuses on whole foods that provide sustained energy without glucose spikes.
Mediterranean Quinoa Bowl
Ingredients:
- • 1 cup cooked quinoa (GI 53)
- • Mixed leafy greens (GI 15)
- • Cherry tomatoes (GI 38)
- • Cucumber, olives, feta cheese
- • Olive oil and lemon dressing
Prep time: 15 minutes | Serves: 2
Estimated GI: 35-40 (Low)
Almond-Crusted Salmon
Ingredients:
- • Salmon fillets (GI 0)
- • Crushed almonds (GI 15)
- • Steamed broccoli (GI 15)
- • Sweet potato wedges (GI 55)
- • Herbs and olive oil
Prep time: 25 minutes | Serves: 4
Estimated GI: 20-25 (Low)
Lowest Glycemic Index Foods Chart
This comprehensive chart showcases the foods with the lowest glycemic index values, perfect for diabetics and anyone seeking optimal blood sugar control. Compare GI values across different food categories to make informed dietary choices.
Top 10 Lowest GI Foods
1CreamGI 0
2Cream - 30%GI 0
3Sour creamGI 0
5CheddarGI 0
6Mutton - LambGI 0
7Boiled lambGI 0
9Beef - steak, etcGI 0
10Boiled lean beefGI 0
Lowest GI by Category
Baked ProductsGI 35
Germinated bread
BeveragesGI 15
Chicory
DairyGI 0
Cream
Fast foodGI 35
Chinese noodles
FruitsGI 15
Yellow gooseberry
GrainsGI 15
Grains - sprouted
GI Range Distribution
0-15 (Very Low)120 foods
16-30 (Low)87 foods
31-45 (Low-Med)130 foods
46-55 (Medium)76 foods
Low vs Medium vs High GI Comparison
≤55
Low GI Foods
- • Slow glucose absorption
- • Stable blood sugar levels
- • Sustained energy release
- • Best for diabetics
- • Prevents energy crashes
Examples: Most vegetables, nuts, legumes, some fruits
56-69
Medium GI Foods
- • Moderate glucose rise
- • Some blood sugar impact
- • Consume in moderation
- • Pair with low GI foods
- • Monitor portion sizes
Examples: Whole grains, some fruits, sweet potatoes
≥70
High GI Foods
- • Rapid glucose spike
- • Quick energy followed by crash
- • Limit if diabetic
- • Use for post-workout only
- • Increase insulin response
Examples: White bread, processed foods, sugary snacks
Frequently Asked Questions
What is a low glycemic index?
A low glycemic index refers to foods with a GI value of 55 or less. These foods cause a slow, gradual rise in blood sugar levels, making them ideal for diabetes management and maintaining stable energy. Low GI foods include most vegetables, nuts, legumes, and some fruits and whole grains.
What foods are low glycemic index?
Foods that are low glycemic index include leafy green vegetables, broccoli, nuts and seeds, most beans and legumes, apples, berries, Greek yogurt, and whole grain options like quinoa and steel-cut oats. These foods typically contain fiber, protein, or healthy fats that slow sugar absorption.
Which bread has the lowest glycemic index?
Bread with the lowest glycemic index includes dense, whole grain varieties with visible seeds and nuts. Sourdough bread, pumpernickel, and sprouted grain breads typically have lower GI values (35-50) compared to regular white or whole wheat bread. Look for breads with at least 3-4 grams of fiber per slice.
What sweetener has the lowest glycemic index?
Sweeteners with the lowest glycemic index include stevia (GI 0), erythritol (GI 1), and monk fruit sweetener (GI 0). Among natural options, coconut nectar (GI 35) and raw honey in small amounts have relatively lower GI compared to regular sugar. Always use sweeteners in moderation and monitor blood sugar response.
Are low glycemic index foods good for diabetes?
Yes, low glycemic index foods are excellent for diabetes management. They help maintain stable blood sugar levels, reduce insulin spikes, and provide sustained energy. The American Diabetes Association recommends incorporating low GI foods as part of a balanced diabetes diet plan.
Can low GI foods help with weight management?
Low GI foods can support weight management by providing sustained satiety, reducing hunger between meals, and preventing energy crashes that lead to overeating. They help maintain stable insulin levels, which supports healthy metabolism and fat burning.
How do I use the low glycemic index food chart?
Use the low glycemic index food chart to identify foods with GI values of 55 or less. Focus on building meals around these foods, combining them with protein and healthy fats for balanced nutrition. The chart helps you make informed choices for better blood sugar control.
Should I only eat low GI foods?
While low GI foods should form the foundation of your diet, you can occasionally include medium GI foods (56-69) when paired with low GI options. High GI foods should be limited, especially if you have diabetes, but can be useful for post-workout recovery in active individuals.