GI < 55
Low Glycemic Foods
Low glycemic index foods (GI < 55) are digested and absorbed more slowly, causing a gradual rise in blood sugar. They help maintain steady energy levels and are often recommended for diabetes management and weight control.
18 foods in this category
Benefits of Low GI Foods
Sustained energy without spikes
Better blood sugar control
Increased satiety and fullness
May support weight management
Reduced risk of type 2 diabetes
Complete List of Low Glycemic Foods
| Food | Glycemic Index | Glycemic Load | Calories/100g |
|---|---|---|---|
| Hummus | 6 | 0 | 233 |
| Peanuts | 14 | 1 | 589 |
| Hazelnuts | 15 | 1 | 636 |
| Cherries | 22 | 3 | 71 |
| Grapefruit | 25 | 3 | 42 |
| Raspberries | 32 | 2 | 57 |
| Apricot | 34 | 3 | 49 |
| Pomegranate | 35 | 5 | 83 |
| Pear | 38 | 4 | 57 |
| Plum | 39 | 5 | 45 |
| Clementine | 40 | 4 | 47 |
| Apple Juice | 41 | 11 | 48 |
| Tangerine | 42 | 5 | 53 |
| Peach | 42 | 5 | 42 |
| Nectarine | 43 | 4 | 44 |
| Kiwi | 50 | 6 | 65 |
| Ice Cream | 51 | 8 | 237 |
| Corn | 52 | 9 | 84 |
Frequently Asked Questions
What is considered a low glycemic index food?
Foods with a glycemic index (GI) of 55 or less are considered low GI. These foods cause a slower, more gradual rise in blood sugar levels compared to high GI foods. Examples include most fruits, vegetables, legumes, and whole grains.
Why are low GI foods better for blood sugar?
Low GI foods are digested and absorbed more slowly, which means glucose enters the bloodstream gradually. This prevents blood sugar spikes and crashes, helping maintain steady energy levels and reducing insulin demand.
Can eating low GI foods help with weight loss?
Research suggests low GI foods may support weight loss by increasing satiety (feeling full longer) and reducing overall calorie intake. They help stabilize blood sugar, which can reduce cravings and overeating.
Are all carbs bad for blood sugar?
No, not all carbs are equal. Low GI carbohydrates are digested slowly and have minimal impact on blood sugar. The type of carb, fiber content, and how it's prepared all affect its glycemic response.
Should diabetics only eat low GI foods?
While low GI foods are generally better for blood sugar management, diabetics don't need to eat only low GI foods. Portion control, overall diet quality, and pairing high GI foods with protein or fat also matter. Always consult a healthcare provider for personalized advice.