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Low Glycemic Foods

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Low Glycemic Foods

Low glycemic foods are those that result in minimal change in blood sugar levels shortly following consumption. 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. Carbohydrate-rich foods that - because of the biochemical properties of the component carbohydrates - do not cause large spikes in blood sugar levels when eaten in "normal" or "average" portion sizes.

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

Low Glycemic Food List

The low glycemic foods listed below - eaten in the indicated portion sizes - deliver a low glycemic load (less than 10).


Table 1. List of 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



Table 2. List of 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.



Table 3. Low Glycemic Dairy Food List
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.

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 "low glycemic food" categories:

We also offer a page that deals with high glycemic foods - those foods that should be strictly avoided by those on a low glycemic diet.


(Updated April 15, 2014)





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