10 Foods That Have a Low Glycemic Index

Non-Starchy Vegetables:

Vegetables like broccoli, cauliflower, spinach, kale, bell peppers, and green beans are low in carbohydrates and have a low GI.


Beans, lentils, and chickpeas are rich in fiber and protein, leading to a lower GI compared to many other carbohydrate sources.

Nuts and Seeds:

Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are examples of nuts and seeds with a low GI due to their high fiber and fat content.

Whole Grains:

Whole grains like barley, quinoa, bulgur, and brown rice have a lower GI compared to refined grains because they contain more fiber and nutrients.


Berries such as strawberries, blueberries, raspberries, and blackberries are low in sugar and high in fiber, resulting in a lower GI.

Greek Yogurt:

Plain Greek yogurt without added sugars is a low-GI option due to its high protein content, which helps slow down digestion.

Sweet Potatoes:

While sweet potatoes are starchy, they have a lower GI compared to white potatoes because they contain more fiber.


Rolled oats or steel-cut oats have a lower GI compared to instant oats because they are less processed and contain more fiber.


Eggs are a low-GI protein source and can be a part of a balanced meal that helps regulate blood sugar levels.

Non-Caloric Sweeteners:

Some non-caloric sweeteners like stevia, erythritol, and monk fruit have a negligible effect on blood sugar levels and can be used as alternatives to sugar.