The Ultimate Glycemic Index Food List [Printable PDF]

The Ultimate Glycemic Index Food List [Printable PDF]

The glycemic index (GI) is a measure of how quickly foods raise blood sugar levels. Understanding and using the GI can help you manage your blood sugar and make healthier food choices. Here's a list of 20 foods that are low in GI, which can help you keep your blood sugar under control:

Fruits

  • Apples (GI: 38): A medium-sized apple contains about 25 grams of carbs and 4 grams of fiber, making it a good choice for a snack.
  • Oranges (GI: 42): One medium orange has about 12 grams of carbs and 2 grams of fiber.
  • Berries (GI: 32-35): Most berries, like strawberries, blueberries, and raspberries, are low in GI and high in fiber and antioxidants.
  • Peaches (GI: 42): A medium peach has about 13 grams of carbs and 2 grams of fiber.

Vegetables

  • Broccoli (GI: 10): One cup of broccoli has about 5 grams of carbs and 2 grams of fiber.
  • Carrots (GI: 41): One medium carrot has about 6 grams of carbs and 2 grams of fiber.
  • Spinach (GI: 1): One cup of cooked spinach has about 7 grams of carbs and 4 grams of fiber.
  • Cauliflower (GI: 10): One cup of cauliflower has about 5 grams of carbs and 2 grams of fiber.

Proteins

  • Chicken Breast (GI: 0): A 3-ounce serving of chicken breast contains about 0 grams of carbs and 0 grams of fiber.
  • Turkey Breast (GI: 0): A 3-ounce serving of turkey breast contains about 0 grams of carbs and 0 grams of fiber.
  • Fish (GI: 0): Fatty fish like salmon and tuna are low in carbs and high in protein and healthy fats.
  • Lentils (GI: 20): One cup of cooked lentils contains about 30 grams of carbs and 10 grams of fiber.

Whole Grains

  • Quinoa (GI: 35): One cup of cooked quinoa contains about 30 grams of carbs and 5 grams of fiber.
  • Brown Rice (GI: 50): One cup of cooked brown rice contains about 45 grams of carbs and 3 grams of fiber.
  • Whole Wheat Bread (GI: 30-40): Look for bread with at least 3 grams of fiber per slice.

Nuts and Seeds

  • Almonds (GI: 15): One ounce of almonds contains about 6 grams of carbs and 3 grams of fiber.
  • Chia Seeds (GI: 10): One ounce of chia seeds contains about 10 grams of carbs and 10 grams of fiber.
  • Flaxseeds (GI: 10): One ounce of flaxseeds contains about 7 grams of carbs and 8 grams of fiber.

These foods are not only low in GI but also rich in nutrients, fiber, and healthy fats, which can help regulate blood sugar levels and support overall health. Incorporating them into your diet can be a great way to manage your blood sugar and improve your well-being.