When your meals keep sending your blood sugar on a roller coaster, everything feels harder, from focusing at work to getting through a workout. Choosing lower glycemic foods is a simple shift that can make a noticeable difference in how you feel hour by hour.
This comprehensive list brings together everyday staples and fresh finds that support more stable energy without sacrificing flavor or variety.
Vegetables & Leafy Greens
Most non-starchy vegetables and leafy greens have a very low glycemic index (GI). This means they cause only a slow, gradual rise in blood sugar levels. Their high fiber content and low carbohydrate density make them some of the best foods for blood sugar control.
(All values are approximate and based on a raw 100 g serving, unless stated. Low GI = 55 or less.)
Spinach
GI: ~10–15
Extremely low glycemic impact. High fiber helps slow glucose absorption.
Kale
GI: ~10–15
Very low GI leafy green. Highly nutrient dense.
Lettuce (all types)
GI: ~10–15
Minimal carbohydrate content. Virtually no effect on blood sugar.
Broccoli
GI: ~10–15
Low glycemic vegetable. High fiber supports stable blood sugar.
Cauliflower
GI: ~10–15
Very low GI and widely used in low-glycemic diets.
Zucchini (courgette)
GI: ~15
Low carbohydrate density results in minimal glycemic impact.
Cucumber
GI: ~15
Very low GI due to high water and low carb content.
Asparagus
GI: ~15
Low glycemic vegetable. Suitable for blood sugar control.
Green beans
GI: ~15–20
Low GI legume vegetable. Fiber slows glucose absorption.
Cabbage
GI: ~10–15
Very low glycemic impact. Suitable in large portions.
Brussels sprouts
GI: ~15
Low GI and rich in fiber and nutrients.
Swiss chard
GI: ~10–15
Very low glycemic leafy green. Minimal blood sugar impact.
Celery
GI: ~10
Extremely low GI. Mostly water and fiber.
Eggplant (aubergine)
GI: ~15
Low GI vegetable. Suitable for low-glycemic diets.
Bell peppers
GI: ~15
Low glycemic impact despite natural sweetness.
Fruit
Some fruits have a low glycemic index due to their fiber content, water content, and slower sugar absorption. These fruits cause a gradual rise in blood sugar rather than sharp spikes, making them suitable for low glycemic diets.
(All values are approximate and based on a raw 100 g serving. Low GI = 55 or less.)
Cherries
GI: ~20–25
One of the lowest glycemic fruits. Natural sugars are absorbed slowly.
Grapefruit
GI: ~25
Very low glycemic citrus fruit. Often recommended for blood sugar control.
Apples
GI: ~30–40
Low GI due to fiber, especially when eaten with the skin.
Pears
GI: ~30–40
High fiber content helps slow glucose absorption.
Strawberries
GI: ~35–40
Low sugar density and high fiber contribute to low GI.
Oranges
GI: ~35–45
Low glycemic when eaten whole. Fiber slows sugar absorption.
Plums
GI: ~35–40
Low glycemic fruit with moderate carbohydrate content.
Peaches
GI: ~35–45
Natural sugars are absorbed gradually.
Kiwi
GI: ~40–50
Moderate carbohydrate content but still considered low GI.
Apricots (fresh)
GI: ~30–35
Low glycemic fruit with relatively low sugar density.
Blackberries
GI: ~25
Very low GI due to high fiber content.
Raspberries
GI: ~30–35
High fiber significantly reduces glycemic impact.
Meat & Fish
Meat and fish contain virtually no carbohydrates and therefore have a glycemic index (GI) of zero. Because they do not raise blood sugar levels, they are ideal foods for maintaining stable glucose levels and are considered fully low glycemic.
(All values are approximate and based on a cooked 100 g serving.)
Beef (all cuts)
GI: 0
Contains no carbohydrates. No impact on blood sugar.
Chicken (breast, thigh, drumstick)
GI: 0
Pure protein and fat. Does not raise glucose levels.
Turkey
GI: 0
Naturally carb-free. Fully low glycemic.
Pork (chops, tenderloin, roast)
GI: 0
No carbohydrate content. No glycemic impact.
Lamb
GI: 0
Completely low glycemic. Rich in protein and fats.
Salmon
GI: 0
Contains no carbs. Also rich in omega-3 fatty acids.
Tuna
GI: 0
Fully low glycemic protein source.
Cod
GI: 0
Lean fish with no effect on blood sugar.
Mackerel
GI: 0
No carbohydrates. Fully low glycemic.
Sardines
GI: 0
Completely carb-free and low glycemic.
Shellfish (shrimp, prawns, crab)
GI: 0
Negligible carbohydrate content. No glycemic effect.
Organ meats (liver, kidney, heart)
GI: 0
Very low carbohydrate content. Minimal glycemic impact.
Dairy & Eggs
Most dairy products and eggs have a low glycemic index (GI), especially unsweetened and full-fat varieties. Their protein and fat content slows digestion and prevents rapid spikes in blood sugar.
(All values are approximate and based on a 100 g serving. Low GI = 55 or less.)
Eggs
GI: 0
Contain virtually no carbohydrates. No impact on blood sugar.
Milk (whole, semi-skimmed, skimmed)
GI: ~30–35
Naturally low GI despite containing lactose.
Greek yogurt (plain, unsweetened)
GI: ~10–20
Very low GI due to high protein and reduced lactose content.
Natural yogurt (plain, unsweetened)
GI: ~30–35
Low glycemic when no sugar is added.
Cheddar cheese
GI: 0
Contains virtually no carbohydrates. No glycemic effect.
Mozzarella
GI: 0
Very low carbohydrate content. Fully low glycemic.
Cottage cheese
GI: ~10
Low GI and high in protein.
Cream cheese
GI: 0
Minimal carbohydrates. No meaningful glycemic impact.
Butter
GI: 0
Pure fat with no carbohydrates.
Heavy cream (double cream)
GI: 0
Very low carb dairy product with no glycemic impact.
Kefir (plain, unsweetened)
GI: ~30–35
Low glycemic when unsweetened.
Nuts & Seeds
Nuts and seeds have a very low glycemic index due to their high fat, fiber, and protein content. These nutrients slow digestion and prevent rapid rises in blood sugar, making them ideal for low glycemic diets.
(All values are approximate and based on a raw 100 g serving. Low GI = 55 or less.)
Almonds
GI: ~0–15
Very low glycemic impact. High in fiber and healthy fats.
Walnuts
GI: ~0–15
Contain minimal digestible carbohydrates. No meaningful blood sugar spike.
Pecans
GI: ~0–10
Extremely low GI due to high fat content.
Macadamia nuts
GI: ~0–10
One of the lowest glycemic nuts available.
Hazelnuts
GI: ~0–15
Low carbohydrate density and slow digestion.
Brazil nuts
GI: ~0–15
Minimal glycemic effect. Highly nutrient dense.
Cashews
GI: ~20–25
Higher than some nuts, but still considered low GI.
Chia seeds
GI: ~0–10
Extremely low GI due to very high fiber content.
Flaxseeds
GI: ~0–10
Minimal glycemic impact. Very high fiber.
Pumpkin seeds
GI: ~10–15
Low glycemic and rich in nutrients.
Sunflower seeds
GI: ~15–20
Still considered low GI. Suitable in moderate portions.
Sesame seeds
GI: ~0–15
Very low glycemic impact due to fat and fiber content.
Legumes & Pulses
Legumes and pulses are excellent low glycemic carbohydrate sources. Their high fiber, protein, and resistant starch content slows digestion and leads to a gradual rise in blood sugar levels. Many are among the best carbohydrate choices for glycemic control.
(All values are approximate and based on a cooked 100 g serving. Low GI = 55 or less.)
Lentils
GI: ~25–35
One of the lowest glycemic legumes. Excellent for stable blood sugar.
Chickpeas
GI: ~28–35
Low GI due to high fiber and protein content.
Black beans
GI: ~30–35
Slow digestion helps prevent glucose spikes.
Kidney beans
GI: ~25–35
Very low glycemic impact compared with many carb foods.
Navy beans
GI: ~30–40
High fiber content contributes to low GI.
Pinto beans
GI: ~35–45
Still considered low glycemic. Suitable for balanced diets.
Butter beans (lima beans)
GI: ~30–40
Moderate carbohydrate content but slow absorption.
Cannellini beans
GI: ~30–40
Low glycemic and highly nutritious.
Split peas
GI: ~25–35
Very low glycemic impact due to fiber and resistant starch.
Soybeans
GI: ~15–20
One of the lowest glycemic legumes available. Highly nutrient dense.
Whole Grains
While many grains are high glycemic, some minimally processed whole grains have a low glycemic index due to their fiber, intact structure, and slower digestion. These grains cause a gradual rise in blood sugar compared with refined grains.
(All values are approximate and based on a cooked 100 g serving. Low GI = 55 or less.)
Barley (pearled)
GI: ~25–30
One of the lowest glycemic grains. Very high in soluble fiber.
Steel-cut oats
GI: ~40–50
Less processed than instant oats, resulting in slower digestion.
Rolled oats (old-fashioned oats)
GI: ~50–55
Still considered low GI. Higher processing increases GI slightly.
Quinoa
GI: ~50–55
Moderate carbohydrate content but slow absorption.
Bulgur wheat
GI: ~45–50
Low glycemic due to minimal processing.
Freekeh
GI: ~40–50
Whole grain with intact structure that slows digestion.
Wild rice
GI: ~45–50
Lower glycemic than white rice.
Brown rice (especially basmati)
GI: ~50–55
Lower GI than white rice due to retained fiber.
Buckwheat
GI: ~45–50
Naturally low glycemic despite its carbohydrate content.
Whole grain pasta (al dente)
GI: ~40–50
Cooking method and fiber content reduce glycemic impact.
Herbs & Spices
Herbs and spices contain very few digestible carbohydrates and have a negligible impact on blood sugar levels. Most have a glycemic index close to zero and are ideal for adding flavor while maintaining stable glucose levels.
(All values are approximate and based on a dried 100 g serving, unless stated. Low GI = 55 or less.)
Cinnamon
GI: ~0–5
Extremely low glycemic impact. Commonly associated with blood sugar control.
Turmeric
GI: ~0–5
Contains negligible carbohydrates. No meaningful glycemic effect.
Basil (fresh or dried)
GI: ~0–5
Very low glycemic. Safe in all typical serving amounts.
Oregano
GI: ~0–5
Minimal carbohydrate content. No blood sugar impact.
Thyme
GI: ~0–5
Very low glycemic due to extremely low carb density.
Rosemary
GI: ~0–5
Contains negligible digestible carbohydrates.
Parsley
GI: ~0–5
Very low glycemic leafy herb.
Cumin
GI: ~0–10
Low glycemic spice with minimal digestible carbs.
Paprika
GI: ~0–10
Low glycemic in normal culinary amounts.
Black pepper
GI: ~0
Contains negligible carbohydrates.
Ginger (fresh)
GI: ~10–15
Still considered low glycemic.
Garlic
GI: ~10–15
Low glycemic when consumed in normal amounts.
Healthy Fats & Oils
Healthy fats and oils contain no carbohydrates and therefore have a glycemic index (GI) of zero. Because they do not raise blood sugar levels, they are ideal for maintaining stable glucose and are essential components of low glycemic diets.
(All values are approximate and based on a 100 g serving.)
Olive oil
GI: 0
Pure fat with no carbohydrates. No impact on blood sugar.
Avocado oil
GI: 0
Contains no carbs. Fully low glycemic.
Coconut oil
GI: 0
Completely carb-free and glycemically neutral.
Butter
GI: 0
Contains virtually no carbohydrates. No glycemic effect.
Ghee
GI: 0
Clarified butter with zero carbohydrates.
Sunflower oil
GI: 0
Pure fat. No blood sugar impact.
Canola oil
GI: 0
Contains no carbohydrates.
Vegetable oil
GI: 0
Fully glycemically neutral.
Flaxseed oil
GI: 0
No carbohydrates. No glycemic impact.
Sesame oil
GI: 0
Contains only fats. Does not raise blood sugar.
Animal fats (lard, tallow)
GI: 0
Pure fat sources with no glycemic effect.
Duck fat
GI: 0
No carbohydrates. Fully low glycemic.
Snacks & Extras (Low GI Foods)
Some mixed foods and convenience foods can still have a low glycemic index, especially when they are high in fat, protein, or fiber. These foods digest slowly and help prevent rapid spikes in blood sugar.
(All values are approximate and based on a 100 g serving, unless stated. Low GI = 55 or less.)
Dark chocolate (85% cocoa or higher)
GI: ~20–25
Low sugar content and high fat help reduce glycemic impact.
Hummus
GI: ~25–35
Made from chickpeas and fat, which slows glucose absorption.
Tofu
GI: ~10–15
Very low carbohydrate content. Minimal glycemic effect.
Tempeh
GI: ~10–15
Fermented soy product with very low glycemic impact.
Unsweetened peanut butter
GI: ~15–25
High fat and protein reduce blood sugar spikes.
Unsweetened almond butter
GI: ~15–25
Low glycemic due to healthy fats and fiber.
Plain Greek yogurt with nuts
GI: ~15–35
Combination of protein, fat, and fiber lowers glycemic response.
Cheese with vegetables
GI: ~0–15
Very low glycemic combination. Minimal carb content.
Boiled eggs with avocado
GI: ~0–10
Contains virtually no digestible carbohydrates.
Olives
GI: ~10–15
Low carb and high fat content reduces glycemic impact.
Chia pudding (unsweetened)
GI: ~10–20
High fiber content slows carbohydrate absorption.
Cottage cheese with berries
GI: ~20–40
Low glycemic when unsweetened and combined with low GI fruit.
FAQs
Low glycemic foods are foods that raise your blood sugar slowly instead of causing a big spike. They usually have a glycemic index of 55 or less. These foods help keep your energy steady and support better blood sugar control.
Good low glycemic snacks include nuts, seeds, hummus with veggies, and plain yogurt with berries. These options combine protein, fiber, or healthy fats to slow digestion. They help keep you full without spiking your blood sugar.