Knowing where your favorite foods fall on the glycemic index can make it much easier to follow a low glycemic diet.įor certain foods, the cooking method used can affect the glycemic index.įor example, fried foods tend to contain a high amount of fat, which can slow the absorption of sugar in the bloodstream and decrease the GI ( 11, 12). Here are the GI values for a few ingredients ( 9, 10): Fruits A low glycemic diet may help manage blood sugar levels, reduce your cholesterol, and boost short-term weight loss.ĭetermining the GI of foods that you often eat can be useful if you’re following a low glycemic diet. Summaryįollowing a low glycemic diet involves swapping out foods that have a high GI with low GI alternatives. Ideally, try to replace these foods with foods that have a lower GI whenever possible. Sugar-sweetened beverages: soda, fruit juice, sports drinks.Snacks: chocolate, crackers, microwave popcorn, chips, pretzels.Baked goods: cake, doughnuts, cookies, croissants, muffins.Starchy vegetables: mashed potatoes, potatoes, french fries.Cereals: instant oats, breakfast cereals.Rice: white rice, jasmine rice, arborio rice.Bread: white bread, bagels, naan, pita bread.Some pastas: Semolina and whole grain pastaĪlthough no foods are strictly off-limits on the diet, foods with a high GI should be limited.Herbs and spices: turmeric, black pepper, cumin, dill, basil, rosemary, cinnamon.Seeds: chia seeds, sesame seeds, hemp seeds, flax seeds.Nuts: almonds, macadamia nuts, walnuts, pistachios.Oils: olive oil, coconut oil, avocado oil, vegetable oil.Seafood: tuna, salmon, shrimp, mackerel, anchovies, sardines.Legumes: lentils, black beans, chickpeas, kidney beansįoods without a GI value or with a very low GI can also be enjoyed as part of a balanced low glycemic diet.Whole grains: quinoa, barley, buckwheat, farro, oats.Non-starchy vegetables: broccoli, cauliflower, carrots, spinach, tomatoes.Fruits: apples, berries, oranges, lemons, limes, grapefruit.A low-glycemic diet could help reduce liver fat and liver enzyme levels in people with non-alcoholic fatty liver disease ( 8).Ī healthy, low glycemic diet should comprise mostly low GI foods, such as: ![]()
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