Low Glycemic Foods
Here is your Low Glycemic Foods List. Cooking Tip! - Whenever you cook a starch, like pasta, potatoes, rice, never overcook! When you overcook, it softens more and releases more glucose. Al dente is much better!
LOW GLYCEMIC FOODS | FRUIT | Glycemic Index | Glycemic Load | | Apple | 38 | 6 | | Apricots | 57 | 5 | | Cherries | 22 | 3 | | Grapefruit | 25 | 3 | |
| Grapes | 43 | 7 | | Kiwi | 47 | 5 | | Mango | 42 | 5 | | Orange | 42 | 5 | | Peach | 28 | 4 | | Peach (canned in natural juice) | 38 | 4 | | Pear | 38 | 4 | |
| Pear (canned in natural juice) | 43 | 5 | | Pineapple | 59 | 7 | | Plums | 24 | 7 | | Watermelon | 72 | 4 |
| VEGETABLES |
Glycemic Index |
Glycemic Load |
| Artichokes |
0 |
0 |
| Avocado |
0 |
0 |
| Beet |
64 |
5 |
| Broccoli |
0 |
0 |
|
| Cabbage |
0 |
0 |
| Carrots |
47 |
3 |
| Cauliflower |
0 |
0 |
| Celery |
0 |
0 |
| Cucumber |
0 |
0 |
| Peas |
48 |
3 |
|
| Leafy Veggies (spinach, lettuce) |
0 |
0 |
| Squash |
0 |
0 |
| Yam |
37 |
13 |
| LEGUMES |
Glycemic Index |
Glycemic Load |
| Beans, buter |
31 |
7 |
| Beans, kidney |
28 |
7 |
| Beans, black |
20 |
5 |
| Chickpeas (garbanzo beans) |
28 |
8 |
|
| Lentils |
29 |
5 |
| Lentils, green, dried |
30 |
5 |
| Lentils, red |
26 |
5 |
| Soy Beans |
18 |
1 |
| BREADS |
Glycemic Index |
Glycemic Load |
Coarse Barley Kernel Bread:
75% Kernels |
27 |
7 |
| English muffin bread |
77 |
9 |
80% Kernels (20% white flour) |
34 |
8 |
| Oat Bran Bread |
47 |
9 |
Rye Kernel Bread
(pumpernickel) |
41 |
5 |
|
| Sourdough Rye |
53 |
6 |
Healthy Choice Wheat Bread
(Con Agra Inc., USA) |
55 |
8 |
Pita Bread
white, unleavened |
57 |
9 |
Soy and Linseed Bread
(packet mix in bread oven)
(Con Agra Inc., USA) |
50 |
5 |
| Silver Hills Sprouted Bread |
Has not been tested |
Has not been tested |
| Ezekiel Sprouted Bread |
Has not been tested |
Has not been tested |
| CEREAL GRAINS |
Glycemic Index |
Glycemic Load |
| Barley, pearled |
25 |
11 |
Rice, parboiled (Uncle Ben's) |
38 |
14 |
| Rye |
34 |
13 |
| Wheat, whole kernels |
41 |
14 |
|
| Wheat, cracked (bulgur) |
48 |
12 |
| DAIRY PRODUCTS |
Glycemic Index |
Glycemic Load |
| Yogurt, low fat |
31 |
9 |
| Soy Milk |
44 |
8 |
| Milk, skim |
32 |
4 |
| NUTS |
Glycemic Index |
Glycemic Load |
| Almonds |
0 |
0 |
| Cashew Nuts |
22 |
3 |
| Hazelnuts |
0 |
0 |
| Macadamia |
0 |
0 |
|
| Pecans |
0 |
0 |
| Peanuts |
14 |
1 |
| Walnuts |
0 |
0 |
| SUGAR & SWEETENERS | Glycemic Index | Glycemic Load | | Fructose (granulated) | 19 | 2 | | Splenda | Has not been tested | Has not been tested | | Stevia | Has not been tested | Has not been tested |
LOW GLYCEMIC PROTEIN AND FATS
Salmon
Mackerel
Trout
Tuna (once weekly at the most)
Sardines
Check out the Vital Choice Specials.
Almonds (raw)
Walnuts (raw)
Soybeans
Flaxseed
Flaxseed oil (cold pressed)
Herring
Olives
Virgin olive oil
Avocado · Pumpkin seeds
Eggs (range fed chickens)
Peas
Beans
Lentils
Soymilk
Tofu
Soy Burgers
Turkey (skinless)
Turkey bacon
Turkey burgers
Hummus
Buffalo meat
Wild game meat (deer, elk, pheasant, quail)
Return to Glycemic Index from Low Glycemic Foods
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