What Are the Best Low GI Foods?

The glycemic index (GI) measures how quickly foods cause blood sugar levels to rise after they are consumed on a scale of zero to 100. Foods are ranked as either low (good) = 55 or less, medium = 56 to 69, or high (bad) = 70 or higher.

The glycemic index (GI) is a measure of how quickly foods cause blood sugar levels to rise after they are consumed.

Foods are ranked on a scale of zero to 100:

• Low (good) = 55 or less 
  • Foods with a low GI are digested and absorbed at a slower rate, resulting in a slower rise in blood sugar levels
  • Low GI foods tend to be rich in fiber, protein, and/or fat
• Medium = 56 to 69
• High (bad) = 70 or higher
  • Foods with a high GI are quickly digested and absorbed, causing a rapid rise in blood sugar  
  • High GI foods tend to be high in processed carbohydrates and sugars

Examples of the best low GI foods (55 or less) to eat include: 

• Soybeans (16)
• Peanuts (18)
• Kidney beans (24)
• Cashews (25)
• Chickpeas (28)
• Barley (28)
• Lentils (32)
• Soy milk (34)
• Apple, raw (36)
• Milk, skim (37)
• Pear, raw (38)
• Milk, full fat (39)
• Carrots, boiled (39)
• Yogurt, fruit (41)
• Apple juice (41)
• Dates, raw (42)
• Orange, raw (43)
• Peaches, canned (43)
• Spaghetti, white, boiled (46) 
• Whole-grain pumpernickel bread (46)
• Corn tortilla (46)
• Vegetable soup (48)
• Strawberry jam/jelly (49)
• Brown rice, boiled (50)
• Orange juice (50)
• Mango, raw (51)
• Banana, raw (51)
• Sweet corn (52)