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Low Glycemic Load Diet -  FOOD LIST

A low-glycemic diet can aid in weight management by reducing blood sugar and insulin surges.

Glycemic Index Food List

GI Rankings for over 180 Common Foods

 

What is the Glycemic Index? … What does it really mean? … And how important is it for your health?

 

Very Simply, the Glycemic Index is a scientific ranking of how the foods we eat affect our blood sugar leveles in the 2 or 3 hours after eating. Foods are measured against pure glucose, which has a value of 100 on the index. The index ranges from 0 to 100 with:

 

0-55 =  Low-GI 56-69 = Medium - GI 70-100 = High-GI


 

High GI: Carbohydrates that break down quickly during digestion, release blood sugar rapidly into the bloodstream. Causing rapid fluctuations in blood sugar levels


Medium GI: Carbohydrates that break down moderately during digestion and release blood sugar moderately into the bloodstream.

 

Low Gi: Carbohydrates that break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady.

 

Low GI meals leave you feeling fuller longer, ease food cravings and provide you with greater and more sustained energy levels. If you’re looking to either lose weight or maintain your existing weight, a low GI lifestyle is the perfect option. Also, if you find yourself lethargic, losing concentration, or experiencing mood swings an hour or so after eating, a change to low GI foods may show immediate benefits.

 

In term of long-term health, Low GI diets are important in reducing the risk factors of developing Type 2 diabetes, hear disease and other degenerative diseases. However, if you’ve already been diagnosed with diabetes, low GI diets have been show to improve both lipid and glucose levels, maintain more stable insuling levels and reduce insulin resistance, which is important in reducing the risk of long term diabetes related complications.

 

More and more health benefits associated with choosing a low glycemic diet are constantly being realised, so a low GI lifestyle will provide benefit to all members of the family. After all, food is fuel for our bodies - eat well and you body will reward you!

 

So, get started, just do your best to avoid high GI foods as much as possible … and choose medium or low GI alternatives wherever you can. Not always, yet as a simple guide, the less processed a food, and the closer it is to its natural state, the lower the GI. It becomes easier once you understand the basics, and it certainly doesn’t mean that you’ll be forerver consulting charts and adding up numbers to succeed. Begin by continuing too learn a little about glycemic index and you’ll soon have a better “feel” for which foods to choose. 

 

Legumes: Average serving size = ½ cup or as indicated ( 1 serving = 110 calories)

  • Split Peas,  sweet green peas, lentils

  • Beans - garbanzo, pinto, fat free refried, kidney, black, lima, cannellini, navy, mung, green soy beans

  • Hummus (¼ cup)

  • Bean Soups, ¾ cup

Category 1 Vegetables: ( ½ cup serving = 10-25 cals.) 

Servings: Unlimited 

 

  • Asparagus

  • Artichokes

  • Bamboo shoots

  • Bean Sprouts

  • Bell or other peppers

  • Broccoli, Broccoflower

  • Brussel sprouts

  • Cauliflower

  • Celery

  • Cucumber/dill pickles

  • Cabbage (all types)

  • Chives, onion, leeks, garlic

  • Greens: bok-choy, escarole, Swiss chard, kale, collard greens, watercress, spinach, dandelion, mustard, or beet greens

  • Lettuce/mixed greens - romaine, red and green leaf, endive, spinach, arugula, radicchio, watercress, chicory

  • Salsa (sugar-free)

  • Sea vegetables (kelp, etc.)

  • Tomato or mixed vegetable juice

Category 2 Vegetables: Average serving size = ½ cup or as indicated. (1 serving = 45 calories) 

  • Carrots, 2 med. Raw o  12 baby; ½  cup cooked

  • Rutabaga, parsnips, turnips, ⅓ cup cooked

  • Beets, winter squash (acorn or butternut)

  • Sweet potatoes or yams, ½ medium baked

  • Yukon Gold potato, ½ medium

Concentrated Protein Sources:

(3oz = 1 serving = 150 calories) 

Meat, poultry, and fish should be grilled, baked, roasted, and fish can also be poached

 

  • Eggs, 2 whole eggs or 3 egg whites plus 1 whole egg

  • Fish, including shellfish, 3 oz fresh or ¾ cup water-canned

  • Poultry: chicken or cornish hen (breast), turkey

  • Leg of lamb, lean cut

  • Beef, very lean

  • Low fat cottage cheese, ¾ cup

  • Ricotta, part skim or nonfat, ½ cup

  • Mozzarella, part skim or nonfat, 2 oz. or ½ (shredded)

  • Parmesan cheese, 2 Tbsp grated = ½ serving

  • Tofu (fresh), 8 oz or 1 cup or 3.5 oz cube (baked)

  • Tempeh, 3oz or ½ cup

  • Soy or veggie burger, 4 oz

  • TVP  (soy protein concentrate). ⅓ cup = ½ serving 
     

Beverages:

Decaffeinated herbal or green tea. Water, plain seltzer

Nuts and Seeds: serving size as indicated (1 serving = 100 calories)

  • Almonds, or hazelnuts, 10-12 whole nuts

  • Walnut or pecan halves, 7-8 

  • Peanuts, 18 nuts or 2 Tbsp.

  • Pistachios, sunflower, pumpkin, sesame seeds, 2 Tbsp.

  • Nut Butter, 1 Tbsp. made from above nuts

Fruit: (1 Serving = 80 calories)

  • Apple, 1 med 

  • Apricot, 3 med

  • Berries: blackberries & blueberries, 1 cup; raspberries & strawberries, 1 ½ cups

  • Cherries, 15

  • Fresh figs, 2

  • Grapes 15

  • Grapefruit 1 whole

  • Kiwi, 2

  • Mango ½

  • Cantaloupe, ½ med

  • Honeydew, ¼ small

  • Watermelon, 2 cups

  • Nectarine, 2 smal

  • Orange, 1 large

  • Peach, 2 small

  • Pear, 1 med

  • Plum, 3 small

  • Tangerine 2 small

 

Oils: average serving size = 1 tsp. Or as indicated ( 1 teaspoon = 40 cal.)

  • Flax see oil (keep refrigerated)

  • Extra virgin olive, walnut oils

  • Mayonnaise made with grapeseed oil

  • Olives, 8-19 medium

  • Avocado, ¼

 

Whole Grains: Average serving size: ½ cup cooked or as indicated (1 serving 75-100 calories) All grains must be organic ancient grains gluten free are preferred options

  • Amaranth, teff, and quinoa

  • Basmati and other brown rice, wild rice

  • Bulgur (organic cracked wheat)

  • Barley, Buckwheat groats, or millet (organic)

  • Whole oats, raw, ⅓ cup; cooked oatmeal ¾ cup

  • Whole wheat, spelt or kamut berries (organic)

  • 100% whole wheat, spelt or kamut pasta  (organic)

  • Bread: mide whole grain or 100% whole rye, 1 slice 

  • Whole wheat tortilla or pita, ½ 

  • Low-carb tortilla, 2 small or 1 large

 

Condiments:

Cinnamon, Mustard, horseradish, tamari soy sauce, vinegar, lime, lemon, flavored extracts
( e.g., vanilla or almont), other herbs/spices, stevia, agave nectar

Low Glycemic Load Diet -  FOOD LIST

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