Low to Moderate Glycemic Index (GI) Foods

Low to moderate glycemic index (GI) foods are excellent choices for preventing rapid spikes in blood sugar levels.

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The glycemic index ranks foods on a scale from 0 to 100 based on how quickly they raise blood sugar levels. Foods with a GI of 55 or less are considered low, and those with a GI of 56 to 69 are considered moderate. Here are some of the best options in these categories:

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Low Glycemic Index Foods (GI ≤ 55)

Fruits

• Berries (e.g., strawberries, blueberries, raspberries): GI 25-40
• Cherries: GI 22
• Apples: GI 36
• Pears: GI 38
• Oranges: GI 42
• Plums: GI 40
• Grapefruit: GI 25

Vegetables

• Non-starchy Vegetables (e.g., spinach, kale, broccoli, cauliflower, peppers, tomatoes): GI < 15
• Carrots: GI 35
• Sweet Potatoes: GI 44 (when boiled)

Grains and Legumes

• Barley: GI 28
• Quinoa: GI 53
• Steel-Cut Oats: GI 42
• Lentils: GI 29
• Chickpeas: GI 33
• Black Beans: GI 30

Dairy and Alternatives

• Low-Fat Yogurt: GI 33
• Milk (skim, low-fat): GI 32-34
• Soy Milk: GI 34

Nuts and Seeds

• Almonds, Walnuts, and other Nuts: GI < 20 (minimal impact on blood sugar)
• Chia Seeds: GI < 15
• Flaxseeds: GI < 15

Moderate Glycemic Index Foods (GI 56-69)

Fruits

• Bananas: GI 51
• Pineapple: GI 59
• Mangoes: GI 60
• Papayas: GI 60
• Grapes: GI 59

Vegetables

• Sweet Corn: GI 60
• Green Peas: GI 54

Grains and Legumes

• Brown Rice: GI 68
• Couscous: GI 65
• Bulgar Wheat: GI 55
• Whole Wheat Pasta: GI 48

Dairy and Alternatives

• Fruit-Flavored Yogurt (low-fat, no added sugar): GI 50-55
• Cheese (minimal impact on blood sugar): GI < 15

Tips for Choosing Low to Moderate GI Foods

1. Pair with Protein and Fat: Combining carbohydrates with protein and healthy fats can help lower the overall glycemic impact of a meal.
2. Choose Whole Grains: Opt for whole grains over refined grains as they have more fiber and a lower GI.
3. Include Fiber: High-fiber foods slow down digestion and glucose absorption, which helps maintain steady blood sugar levels.
4. Watch Portion Sizes: Even low GI foods can impact blood sugar if consumed in large amounts, so portion control is important.

By incorporating these low to moderate GI foods into their diets, individuals with Type II Diabetes can better manage their blood sugar levels and overall health.

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Citation: 

Wolever, T. (n.d.). The glycemic index. World review of nutrition and dietetics. https://pubmed.ncbi.nlm.nih.gov/2180214/ 

Vlachos, D., Malisova, S., Lindberg, F. A., & Karaniki, G. (2020b, May 27). Glycemic index (GI) or glycemic load (GL) and dietary interventions for optimizing postprandial hyperglycemia in patients with T2 diabetes: A Review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352659/ 

Cleveland Heart Lab. (n.d.). Your guide to a heart-healthy glycemic index and glycemic load. clevelandheartlab.com. https://www.clevelandheartlab.com/wp-content/uploads/2021/03/Quest-CHL-Glycemic-Index.pdf