Low Glycemic Index Foods List PDF download link is available at the end of the post. Here See the complete list of Low Glycemic Food.
The glycemic index (GI) is a measurement used to measure how quickly a food raises your blood sugar levels after eating. This is a scale from 0 to 100. There come high GI foods and low GI foods. The food that we digest quickly are high GI foods like white bread, sugary drinks, candy, etc. and the food that we digest slowly are low GI foods like whole grains, fruits, vegetables legumes, etc. Today in our article we will provide you Low Glycemic Index Foods List so that you can get information about Low Glycemic Index Foods.
Low Glycemic Index Foods List
Here we are providing you a list of some common Indian foods with their GI value.
Foods with low GI value (between 40 and 55)
| Food Group | Food | Glycemic Index |
| Cereals | Barley | 28 |
| Oatmeal | 55 | |
| Bran | 55 | |
| Quinoa | 53 | |
| Corn | 52 | |
| Peanuts | 13 | |
| Spaghetti | 46 | |
| Poha | Low | |
| Whole wheat | 54 | |
| Daliya | 55 | |
| Pulses | Green gram | 38 |
| Black-eye peas (Lobia) | 33 | |
| Chickpea (Chole) | 28 | |
| Soybean | 15 | |
| Kidney bean (Rajma) | 29 | |
| Vegetables | Ladyfinger | 20 |
| Green beans | 32 | |
| Onion | 10 | |
| Cabbage | 0 – 10 | |
| Green peas | 22 | |
| Radish | 8 | |
| Brinjal | 15 | |
| Cauliflower | 10 | |
| Cucumber | 15 | |
| Carrot | 16 | |
| Broccoli | 10 | |
| Peppers | 15 | |
| Tomato | < 15 | |
| Fruits | Apricots | 34 |
| Apple | 36 | |
| Oranges | 43 | |
| Dates | 42 | |
| Strawberry | 49 | |
| Grapefruit | 25 | |
| Peaches | 42 | |
| Kiwi | 39 | |
| Prunes | 29 | |
| Plum | 40 | |
| Pears | 30 | |
| Berries | < 40 | |
| Pomegranate | 18 | |
| Guava | 12 (approx.) | |
| Banana | 51 | |
| Figs | 51 | |
| Mango | 51 | |
| Dairy products | Milk | 39 |
| Curd | 28 | |
| Yoghourt | 41 | |
| Paneer | 27 | |
| Buttermilk | 20 (approx.) | |
| Others | Cheese | 0 – 10 |
| Walnuts | 15 | |
| Almonds | 0 | |
| Fish | 0 | |
| Sunflower or pumpkin seeds | 25 | |
| Meat | 0 | |
| Eggs | 0 | |
| Mutton | 0 | |
| Chicken | 0 | |
| Beef | 0 | |
| Dark Chocolate | 23 | |
| Milk chocolate | 42 |
Foods with High GI value (70 and over)
| Food Group | Food | Glycemic Index |
| Cereals | White rice | 73 |
| Puffed rice | 82 | |
| Bread | 75 | |
| Instant oats | 83 | |
| Jowar | 77 | |
| Wheat | 74 | |
| Refined flour (Maida) | 71 | |
| Vegetables | White potato | 78 |
| Pumpkin | 75 | |
| Fruits | Grapes | 59 |
| Watermelon | 76 | |
| Muskmelon | 65 | |
| Others | Jaggery | 84.4 |
| Cake | ||
| Cornflakes | 93 | |
| Cookies | 70 (approx.) |
Low Glycemic Index Foods List PDF Download
Click on the link given below to download the Low Glycemic Index Foods List PDF.
Low Glycemic Index Foods List PDF
