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10 Low-glycemic Index Foods

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People with diabetes and others who have been advised to follow a low-glycemic index diet need to make sure the foods they eat don't increase blood sugar by too much. This guide will give you information on which low-glycemic index foods may be acceptable for your diet. Keep in mind that this is not an exhaustive list, but rather a sample of some of the types of foods you may be able to find on a free glycemic index chart.

Steel-cut or Rolled Oats

If you want a low-glycemic index breakfast food, look to whole steel-cut or rolled oats, which have a glycemic index value of less than 55. Don't make the mistake of opting for instant oats, however, as these are usually considered a medium- or high-glycemic index food.

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Lentils

In addition to being an affordable and healthy protein source, Lentils are also good for people watching their glycemic index. Lentils of all colors, whether red, green or brown, have a low-glycemic index value.

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Carrots

Carrots are a great example of the non-starchy vegetables that can be a good choice for people watching their glycemic index. You can consume them raw or cooked, though adding things like a glaze will likely alter their glycemic index value. In their unadorned form, they're below 55.

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Peas

Green peas are another vegetable option for people observing a low-glycemic index diet. You can add them to various dishes to enhance vegetable content without worrying about adding a medium- or high-glycemic index ingredient.

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100 Percent Whole-wheat Bread

Bread products can be tricky for a low-glycemic index diet, but if you stick with 100 percent whole-wheat varieties, you'll be fine. Stone-ground and pumpernickel bread are among your low-glycemic index options.

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Barley

Traditional grain side dishes like white rice usually carry a high-glycemic index value, which means you'll want to steer clear of them. You can swap low-glycemic index value grains like barley instead.

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Apples

Some fruits, like raw pineapple, are not low-glycemic index foods, but that doesn't mean all fruits are off limits. You can still have apples if you're on a low-glycemic index diet.

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Oranges

Oranges are yet another low-glycemic index fruit that you can snack on without worrying about spoiling your diet. Small servings of orange juice may also be acceptable.

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Strawberry Jam

Diets often require us to give up things that we love, but if you start your day with jam on toast every morning, you don't necessarily need to give up your favorite fruity spread. One-serving portions of strawberry jam typically have a glycemic index value under 55.

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Chocolate

Believe it or not, Harvard Medical School lists chocolate as a low-glycemic index food with a glycemic index value of 40. But does that mean that chocolate is a good-for-you food? Not really. One thing that can be misleading about glycemic index numbers is that they don't necessarily reflect a realistic portion size. Be sure to keep an eye on your portions and avoid taking glycemic index values as license to eat a lot of something that's traditionally seen as junk food.

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