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A low glycemic index (GI) diet can be a helpful strategy for improving blood sugar levels in type 2 diabetes and prediabetes. But, the key is to choose low GI foods that are also blood sugar-friendly.
What many people don’t realize is that just because a food is low GI doesn’t make it diabetes-friendly.
Let’s dive in where we briefly explain the glycemic index. After that we’ve listed 105 low GI foods that are blood sugar-friendly for people with diabetes, so you can focus on improving your blood sugar to lower your A1c levels.
What Makes a Food Low or High GI?
The GI ranks foods from 0 to 100, based on how quickly they raise blood sugar after eating:
- Low GI (0-55) – Slower digestion, more gradual blood sugar rise.
- Medium GI (56-69) – Moderate effect on blood sugar.
- High GI (70-100) – Rapid blood sugar spikes.
As we mentioned earlier, a low GI food doesn’t automatically make it diabetes-friendly.
One example is a wheat tortilla, which has a low GI of 38, but it also contains 22g carbohydrates, which can impact blood sugar and A1c levels.
GI doesn’t communicate the whole picture when it comes to the nutritional makeup of foods.
Just be aware, glycemic index has its flaws! There are many low GI foods that are very unhealthy.
For example, a Kinder Chocolate is a low GI of 55, but it’s made up of a lot of ‘added’ sugar, containing 13g carbs/10g added sugars — not a good choice for any person with diabetes.
Below is a comprehensive list of 105 safe low GI foods for people with diabetes, categorized for easy reference, along with their GI values.
Vegetables (Low GI 0-55)
Vegetables are the best type of carbohydrate to eat, as they are fiber-rich and have minimal impact on blood sugar.
- Broccoli (GI 15)
- Cauliflower (GI 15)
- Spinach (GI 15)
- Kale (GI 15)
- Zucchini (GI 15)
- Bell peppers (GI 15)
- Cucumber (GI 15)
- Eggplant (GI 15)
- Asparagus (GI 15)
- Green beans (GI 30)
- Cabbage (GI 10)
- Carrots (GI 35, raw)
- Brussels sprouts (GI 15)
- Mushrooms (GI 15-36)
- Celery (GI 15)
- Tomatoes (GI 30)
- Onions (GI 10)
- Snow peas (GI 30)
- Radishes (GI 15)
- Lettuce (GI 10)
Fruits (Low GI 0-55)
Fruits can be tricky for diabetes, because even though they may be low GI, they are often high in overall carbohydrates.
These are the best low carb fruits have minimal impact on blood sugar due to higher fiber, lower carb content.
- Cherries (GI 22)
- Grapefruit (GI 25)
- Plums (GI 40)
- Peaches (GI 42)
- Apricots (GI 34)
- Strawberries (GI 40)
- Blackberries (GI 25)
- Raspberries (GI 30)
- Mandarin (30)
- Cantaloupe (GI 50)
- Passionfruit (GI 30)
- Lemon (GI 20)
- Fresh fig (GI 23)
- Coconut flesh (GI 45)
Legumes & Beans (Low GI 0-55)
Legumes and beans provide quality fiber and small amounts of protein, which leads to slow energy release and what scientists call ‘the second meal effect.’
This means that small amounts of beans and legumes can help reduce blood glucose on one meal and the next meal as well. Just keep in mind, small portions is key, as beans and legumes are higher in carbohydrates.
- Lentils (GI 30)
- Chickpeas (GI 28)
- Black beans (GI 30)
- Kidney beans (GI 29)
- Pinto beans (GI 39)
- Green peas (GI 48)
- Edamame (GI 18)
- Navy beans (GI 31)
- Baked beans (GI 45)
- Cannellini beans (GI 32)
Nuts & Seeds (Low GI 0-55)
Nuts and seeds offer incredible nutrition value with quality protein, fiber and healthy fats.
- Almonds (GI 15)
- Walnuts (GI 15)
- Chia seeds (GI 30)
- Flaxseeds (GI 35)
- Sunflower seeds (GI 35)
- Cashews (GI 22)
- Pistachios (GI 15)
- Pumpkin seeds (GI 10)
- Macadamia nuts (GI 10)
- Sesame seeds (GI 35)
Dairy & Dairy Alternatives (Low GI 0-55)
Dairy makes a great addition to your diabetes eating plan, providing quality protein and healthy fat for blood sugar control.
- Full-fat Greek yogurt (GI 11)
- Plain whole milk (GI 31)
- Cottage cheese (GI 27)
- Cheddar cheese (GI 0)
- Unsweetened almond milk (GI 30)
- Unsweetened coconut milk (GI 40)
- Kefir (GI 46)
- Eggs (GI 0)
Proteins (Low GI 0-55)
Meat, poultry, and fish have negligible GI scores, making them all quality foods to include in your eating routine for good blood sugar control.
Sauces & Condiments (Low GI 0-55)
There are lots of diabetes-friendly condiments that are also low GI to add flavor and satisfaction to your meals.
- Mustard (GI 35)
- Vinegar (all types) (GI 0)
- Mayonnaise (GI 0)
- Olive oil (GI 0)
- Coconut oil (GI 0)
- Butter (GI 0)
- Ghee (GI 0)
- Tamari/Soy sauce (GI 0)
Snacks & Treats (Low GI 0-55)
Healthier snack options that won’t spike blood sugar.
- Dark chocolate (85% cocoa) (GI 23)
- Hummus (GI 6)
- Guacamole (GI 10)
- Olives (GI 15)
- Cheese sticks (GI 0)
- Hard-boiled eggs (GI 0)
- Beef jerky (GI 0)
- Nut butter (unsweetened) (GI 30)
- Seaweed snacks (GI 10)
- Homemade trail mix (nuts, seeds, and unsweetened coconut) (GI 20)
Pasta Alternatives (Low GI 0-55)
Lower GI than traditional pasta, which tend to raise blood sugar due to their high carbohydrate content.
The following pasta options are both low in carbs and low GI, making them a perfect addition to your eating plan.
- Edamame or soybean spaghetti or fettuccine (GI 25)
- Shiritaki noodles (GI 0)
- Palmini noodles (GI 30)
- Tofu fettuccine (GI 15)
- Kelp noodles (GI 5)
- Carba-nada egg fettuccine (GI 40)
Conclusion
A low GI diet is one of the best ways to stabilize blood sugar and improve overall health.
Choosing these 105 low GI foods for diabetes that can help keep energy levels steady, reduce blood sugar spikes, and support long-term diabetes health.
Want more guidance? Be sure to grab a free copy of our recommended food list below to make planning healthy blood sugar-friendly meals, easy!
Cheri
Thank you for clarifying the term “low glycemic” to inform me that just because a food is low glycemic doesn’t mean it is diabetic friendly. This is crucial information and will better help me in my meal planning. Thank you!!
Geeta
I am diabetec type 2 on insulin and struggling to keep sugar levels down
Dr Jedha
Sorry to hear this Geeta. Insulin can make insulin resistance worse and that makes it difficult to lower blood sugar. Consider joining us as a member so we can help you lower blood sugar and work toward getting off insulin.