By Dr. Rachel Kim · Published April 11, 2025 · 9 min read
Low glycemic index foods are defined by a GI score of 55 or below — meaning they raise blood glucose more slowly and steadily than high-GI foods like white bread or sugary drinks. Building your diet around a reliable low glycemic index foods list can help stabilize energy levels, reduce post-meal hunger, and support long-term blood sugar control.
This article ranks 50 low-GI foods across six food groups, with GI values and calories per 100g serving. GI values are drawn from the 2021 International Tables of Glycemic Index and Glycemic Load published in the American Journal of Clinical Nutrition — the most comprehensive peer-reviewed GI database available, covering over 4,000 foods from 205 studies.
What Is the Glycemic Index?
The glycemic index (GI) is a scale from 0 to 100 that measures how quickly a carbohydrate-containing food raises blood glucose compared to pure glucose (GI = 100). Foods fall into three categories:
| GI Category | Score | Effect on Blood Sugar |
|---|---|---|
| Low | ≤ 55 | Slow, gradual rise |
| Medium | 56–69 | Moderate rise |
| High | ≥ 70 | Rapid spike and drop |
Low-GI foods are digested and absorbed more slowly. This translates to a gradual rise in blood sugar, lower insulin demand, and a longer window of sustained energy before hunger returns. Understanding GI is particularly relevant for people managing blood sugar, but it is useful for anyone working on healthy and balanced eating.
GI vs. Glycemic Load — Why Both Matter
GI alone has one limitation: it does not account for how much you actually eat. That is where glycemic load (GL) comes in.
GL = (GI × grams of available carbohydrate per serving) ÷ 100
Watermelon is a useful example. Its GI is 76 — technically "high" — but one cup contains only about 11 grams of carbohydrate, giving a GL of just 8 (low). In reality, a single serving has a modest impact on blood sugar.
ℹ️ Low GI vs. Low GL
A food can have a high GI but a low glycemic load when eaten in a typical portion. For practical meal planning, focus on both: choose low-GI foods and keep serving sizes reasonable. The combination delivers steady energy without sacrificing food variety.
The 50 Low Glycemic Index Foods
All GI values reflect standard preparation (raw or boiled unless noted). Calorie data is per 100g from the USDA FoodData Central database.
Non-Starchy Vegetables (GI 5–15)
Non-starchy vegetables have the lowest GI values of any food group. They are also low in calories, high in fiber, and rich in vitamins and minerals. These can be eaten generously without concern for glycemic impact.
| Food | GI | Calories / 100g |
|---|---|---|
| Kale | 5 | 49 kcal |
| Spinach | 6 | 23 kcal |
| Avocado | 10 | 160 kcal |
| Cabbage | 10 | 25 kcal |
| Broccoli | 15 | 34 kcal |
| Cauliflower | 15 | 25 kcal |
| Asparagus | 15 | 20 kcal |
| Celery | 15 | 16 kcal |
| Mushrooms | 15 | 22 kcal |
| Zucchini | 15 | 17 kcal |
Vegetables in this tier pair with nearly any protein source to create a naturally low-GI meal. If you are building a balanced plate, aim to fill at least half of it with foods from this category. See our guide to low-carb vegetables for a fuller breakdown of their carbohydrate profiles.
Fruits (GI 22–53)
Whole fruits are generally low to moderate GI. Berries and stone fruits rank lowest; tropical fruits and bananas sit at the upper edge of the low-GI zone. The fiber in whole fruit is a key reason for their lower GI — juicing removes it.
| Food | GI | Calories / 100g |
|---|---|---|
| Cherries | 22 | 50 kcal |
| Grapefruit | 25 | 42 kcal |
| Apple | 36 | 52 kcal |
| Pear | 38 | 57 kcal |
| Plum | 40 | 46 kcal |
| Peach | 42 | 39 kcal |
| Strawberries | 40 | 32 kcal |
| Orange | 43 | 47 kcal |
| Kiwi | 50 | 61 kcal |
| Blueberries | 53 | 57 kcal |
A ripe banana has a GI of about 62 — just above the low-GI threshold. A slightly underripe banana (with more starch and less sugar) drops to around GI 51. Ripeness has a real, measurable effect on glycemic impact across all fruit.
Legumes & Beans (GI 15–39)
Legumes are among the most reliably low-GI foods on the planet. Their combination of protein, fiber, and slowly digestible carbohydrates makes them a cornerstone of any low-GI diet — and an outstanding base for weight-loss meal planning.
| Food (cooked) | GI | Calories / 100g |
|---|---|---|
| Soybeans | 15 | 173 kcal |
| Edamame | 18 | 121 kcal |
| Red lentils | 21 | 116 kcal |
| Kidney beans | 24 | 127 kcal |
| Green lentils | 26 | 116 kcal |
| Chickpeas | 28 | 164 kcal |
| Black beans | 30 | 132 kcal |
| Split peas | 32 | 118 kcal |
| Pinto beans | 39 | 143 kcal |
| Navy beans | 39 | 140 kcal |
Legumes and Blood Sugar Control
A 2020 review in Nutrients found that replacing high-GI starchy foods with legumes significantly improved glycemic control in people with type 2 diabetes. Even one daily serving — roughly half a cup cooked — produced measurable benefits across multiple clinical markers.
Whole Grains (GI 28–55)
Not all grains are high GI. Minimally processed whole grains retain their bran and germ, which slows carbohydrate digestion and keeps GI in the low-to-moderate range.
| Food (cooked) | GI | Calories / 100g |
|---|---|---|
| Pearl barley | 28 | 123 kcal |
| Whole wheat pasta (al dente) | 37 | 131 kcal |
| Rye bread (whole grain) | 41 | 259 kcal |
| Bulgur wheat | 48 | 83 kcal |
| Buckwheat | 49 | 92 kcal |
| Steel-cut oats | 52 | 71 kcal |
| Quinoa | 53 | 120 kcal |
Cooking method matters significantly for grains. Al dente pasta resists digestive enzymes longer than well-cooked pasta, producing a meaningfully lower GI. For comparison, white rice steamed until soft has a GI of around 73 — more than double that of pearl barley.
Dairy & Alternatives (GI 12–35)
Plain dairy products are naturally low GI. Their protein and fat content slows carbohydrate absorption. Flavored or sweetened versions push GI higher and should be checked on labels.
| Food | GI | Calories / 100g |
|---|---|---|
| Plain Greek yogurt | 12 | 59 kcal |
| Cottage cheese | 30 | 98 kcal |
| Whole milk | 31 | 61 kcal |
| Skim milk | 32 | 34 kcal |
| Soy milk (unsweetened) | 34 | 33 kcal |
| Plain low-fat yogurt | 35 | 56 kcal |
Plain Greek yogurt stands out with a GI of just 12 and around 10g of protein per 100g — making it one of the best low-GI, high-satiety foods available. Swap flavored yogurts (which can contain 20g+ of added sugar) for plain Greek yogurt and a small handful of low-GI fruit.
Nuts & Seeds (GI 0–35)
Nuts and seeds contain very little digestible carbohydrate, placing most of them near zero on the GI scale. They are calorie-dense, so a small portion goes a long way.
| Food | GI | Calories / 100g |
|---|---|---|
| Almonds | 0 | 579 kcal |
| Chia seeds | 1 | 486 kcal |
| Peanuts | 14 | 567 kcal |
| Walnuts | 15 | 654 kcal |
| Cashews | 22 | 553 kcal |
| Pumpkin seeds | 25 | 559 kcal |
| Flaxseeds | 35 | 534 kcal |
| Sunflower seeds | 35 | 584 kcal |
Despite their high calorie density, regular nut consumption is associated with improved insulin sensitivity and reduced cardiovascular risk in large-scale prospective studies. A 30g serving (roughly a small handful) is the standard reference amount.
High-GI vs. Low-GI: Quick Swap Guide
Replacing common high-GI foods with lower-GI alternatives is the simplest way to shift your dietary pattern without overhauling your meals.
| High-GI Food | GI | Low-GI Swap | GI |
|---|---|---|---|
| White bread | 75 | Whole-grain rye bread | 41 |
| White rice (steamed) | 73 | Pearl barley | 28 |
| Corn flakes | 81 | Steel-cut oats | 52 |
| Instant mashed potato | 85 | Green lentils | 26 |
| Flavored yogurt | 57 | Plain Greek yogurt | 12 |
| Watermelon | 76 | Cherries | 22 |
| Overcooked white pasta | 64 | Whole wheat pasta (al dente) | 37 |
What Changes the GI of Any Food
The GI values listed above assume standard preparation. Several factors can shift a food's real-world glycemic impact:
- Cooking time — longer cooking breaks down starch, raising GI. Al dente pasta has a meaningfully lower GI than well-cooked pasta.
- Ripeness — ripe bananas (GI ~62) are higher than slightly underripe ones (GI ~51) because starch converts to sugar as fruit matures.
- Processing level — whole rolled oats (GI 55) become faster-digesting when processed into instant oats (GI ~83).
- Cooling — cooked and then cooled starchy foods (rice, pasta, potatoes) develop resistant starch, which lowers effective GI.
- Meal composition — eating carbohydrates alongside protein, fat, fiber, or vinegar lowers the overall glycemic response of the full meal.
Learning to read nutrition labels accurately helps you spot hidden sugars and refined starches that raise the effective GI of packaged foods — often in products marketed as healthy.
How to Build a Low-GI Meal
Using this low glycemic index foods list in practice comes down to a simple formula: anchor every meal with non-starchy vegetables and legumes, add a whole grain or low-GI starch, and pair with protein.
This structure naturally keeps your meal's glycemic load low without requiring you to calculate GI values at every sitting. The combination of fiber, protein, and healthy fat moderates the blood glucose response of any carbohydrate present in the meal.
For a complete picture of how your calorie and macronutrient needs fit into this framework, see our guide on how many calories you should eat per day.
Start Tracking Smarter
Knowing which foods are low GI is the first step. Knowing how your actual meals stack up day-to-day is where real progress happens. Caloria, the AI calorie tracker, makes it simple — snap a photo of your meal and get an instant breakdown of calories, carbs, protein, and fat. No manual entry, no guesswork.
Download Caloria and put your low-GI knowledge to work:
⚠️ Medical Disclaimer
This article is for general informational purposes only and does not constitute medical advice. If you have diabetes, prediabetes, insulin resistance, or any other metabolic condition, consult a registered dietitian or healthcare professional before making significant changes to your diet.
Frequently Asked Questions
What is considered a low glycemic index food?
A food is considered low GI when it scores 55 or below on the glycemic index scale. These foods raise blood glucose slowly and steadily compared to high-GI foods, which produce a rapid spike followed by an energy crash that can trigger hunger and cravings.
What foods have the lowest glycemic index?
Non-starchy vegetables such as spinach, kale, and broccoli have the lowest GI values — often between 5 and 15. Legumes like lentils and chickpeas rank GI 21–30. Most nuts and seeds fall near zero. Proteins and pure fats score 0 since they contain no digestible carbohydrates.
Does cooking affect the glycemic index of food?
Yes. Cooking generally raises GI by breaking down starch into more easily digested forms. Al dente pasta has a lower GI than overcooked pasta; raw carrots have a lower GI than boiled. Cooling cooked starchy foods after cooking creates resistant starch, which lowers the effective GI slightly — this is why cold potato salad has a lower GI than freshly boiled hot potatoes.
What is the difference between glycemic index and glycemic load?
The glycemic index rates how fast a food raises blood sugar on a 0–100 scale. Glycemic load accounts for both the GI and the actual amount of carbohydrate per serving. Watermelon has a high GI of 76 but a low GL of about 8 per cup because it is mostly water. In practice, a single serving has only a modest effect on blood sugar.
Are low GI foods good for weight loss?
Research supports low-GI diets for weight management. Low-GI foods are typically higher in fiber and take longer to digest, both of which reduce hunger and help maintain a calorie deficit. A 2021 systematic review in the American Journal of Clinical Nutrition found that low-GI dietary patterns support better satiety and more stable blood sugar — key factors for sustainable weight management over time.