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Low Glycemic Foods

Low glycemic foods are those that cause but minor changes in blood sugar levels. Such foods can be grouped into one of two broad classes, according to carbohydrate content:

1. "No carb" foods that consist entirely or mainly of proteins, fats, and/or water. These mainly include:


2. "Good carb" foods that - because of the biochemical properties of the component carbohydrates - result in relatively small increases in blood sugar when eaten in "normal" or "average" portion sizes.

These "good carb" foods are the focus of this website, and should constitute your "go to" carbohydrate sources.

Low Glycemic Food Chart

The low glycemic food charts presented below consist ONLY of foods that - when eaten in the indicated portion sizes - are "low glycemic" in that they each deliver a low glycemic load (less than 10).


Chart 1. Low Glycemic Grains & Grain Products
Food (2/3 cup, cooked) Gly. Index Carbs Gly. Load
Barley, pearl * 22 19 g 4
Soba Noodles 35 17 g 7
Pasta* 41 17 g 7
Rice Noodles 40 20 g 8
Mung Noodles 39 21 g 8
Quinoa 51 15 g 8
Ezekiel Bread (2 slices) * 35 26 g 9
Rolled Oats (oatmeal) 45 20 g 9
Sweet Corn 47 20 g 9
Copyright © 2012-2014. All Rights reserved.

* Contains gluten



Chart 2. Low Glycemic Legumes
Food (1/2 cup, cooked) Gly. Index Carbs Gly. Load
Chana Dal 22 19 g 4
Split Peas 25 13 g 3
Lentils 21 15 g 3
Beans, all types* 30 15 g 5
Chickpeas 37 19 g 7
Copyright © 2012-2013. All Rights reserved.

NOTE: "Beans, all types*" data represents average values for the most common varieties of Phaseolus vulgaris, including black beans, pinto beans, kidney beans, etc.



Chart 3. Low Glycemic Dairy Foods
Food (1 cup; NSA*) Gly. Index Carbs Gly. Load
Almond Milk N/A 0-1 g 0
Greek Yogurt 19 8 g 2
Yogurt 19 14 g 3
Dairy Milk 32 12 g 4
Soy Milk 31 17 g 5
Ice Cream 38 18 g 7
Copyright © 2012-2013. All Rights reserved.

* "NSA" = no sugar added.



Chart 4. Low Glycemic Fresh Fruits
Food Gly. Index Carbs Gly. Load
Most common berries* (1 cup) 40 8 g 3
Plums (2 whole) 24 14 g 3
Peaches (1 lg.) 28 14 g 4
Cantaloupe (1 slice of lg melon) 70 5 g 4
Nectarines (1 medium) 43 13 g 5
Apricots (5 whole) 34 15 g 5
Oranges (1 med.) 40 13 g 5
Grapefruit (1 avg.) 25 22 g 5
Pears (1 small) 37 18 g 7
Papaya (1 cup chunks) 55 13 g 7
Apples (1 med.) 37 21 g 8
Mango (1/3 lg fruit) 51 15 g 8
Watermelon (1" wedge/240g) 72 12 g 8
Blueberries (1 cup) 50 18 g 9
Pineapple (3/4 cup chunks) 65 14 g 9
Bananas** (1 med.) 42 24 g 10
Copyright © 2012-2013. William Alevizon Ph.D., All Rights reserved.

NOTES: *"Most common berries" include strawberries, blackberries, raspberries. **"Banana" data applies to "just ripe" stage (some green showing, but sweet to taste)




Chart 5. Low Glycemic Dried Fruits
Food Gly. Index Carbs Gly. Load
Apples (5 slices) 29 15 g 4
Plums (Prunes) (3 pieces) 29 15 g 4
Apricots (7 pieces) 31 16 g 5
Peaches (2 pieces) 35 14 g 5
Pears (2 halves) 29 24 g 7
Copyright © 2012-2013. William Alevizon Ph.D., All Rights reserved.

NOTE: For all tables (above) "Carbs" refers to "Available Carbohydrates" (i.e., total carbohydrate content minus dietary fiber

More Low Glycemic Food Lists

In addition to the "go to" carb choices listed above, we have devoted separate pages of our website to each of the following categories:


(Updated April 15, 2014)





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