With plenty of probiotics to help maintain a healthy gut microbiota, plain low-fat or whole milk yogurt provides nearly 10 grams of protein in ¾ cup.

Plain greek yogurt has 16 grams of protein per ¾-cup serving. Perk up the tangy, tart flavor by adding fresh berries, sliced kiwi, or pear. Stir in nut butter , unsweetened cocoa powder and cacao nibs, cinnamon and allulose, or vanilla extract and freeze-dried strawberries. Full of satiating fat, a moderate amount of protein and a bit of fiber, a one-ounce serving of nuts provides a good amount of magnesium—vital for energy production and support of muscle and nerve functions.

Add pistachios, Brazil nuts, almonds, walnuts, and macadamia nuts to your shopping list for easy low-glycemic snacks that travel well. Just keep your portions small, as these calorically dense bite-sized beauties can be easy to overeat.

Leftover grilled, baked, or pan-cooked chicken breast makes more sense than grabbing a sugary protein bar. Add interest to leftover chicken breast by dipping it in a sauce made without added sugar.

Keto-friendly store-bought dips, salad dressing, and sauces tend to contain natural sugar alternatives, or you can make your own. Pair the glycemic-controlling power of peanuts with Asian flare to make your own satay sauce:. Enjoy the sweet and savory classic combo of an apple with peanut butter—an apple only has a glycemic index of 36, considered low on the index.

Take a cue from these foodies and pair salty, buttery parmesan cheese with briny olives. Blitz your own batch at home and add pizzazz with roasted red peppers or caramelized onions or chipotle peppers. Serve hummus with carrot, bell pepper, jicama, or celery sticks for dipping.

Used as a natural, real-food way of sweetening bars, balls, vegan pie crusts, shakes, and more, dates GI of 42 provide sticky, molasses-like flavor. Try an apple pie version: Add a light sprinkle of allulose or monk fruit, cinnamon, diced apples, and a splash of pure vanilla extract.

Raw nuts, toasted seaweed sheets, plain yogurt or cottage cheese dressed up with fresh fruit are filling, low-prep ways to snack well. Sabrina has more than 20 years of experience writing, editing, and leading content teams in health, fitness, nutrition, and wellness.

She is the former managing editor at MyFitnessPal. Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors.

The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

Take control of your health with data-backed insights that inspire sustainable transformation. Your body is speaking; now you can listen. Interested in learning more about metabolic health and weight management?

Copyright © Signos Inc. This product is used to measure and analyze glucose readings for weight loss purposes only. Studies have shown that the low GI diet may result in weight loss, reduce blood sugar levels, and lower the risk of heart disease and type 2 diabetes. This article provides a detailed review of the low GI diet, including what it is, how to follow it, and its benefits and drawbacks.

Carbohydrates are found in breads, cereals, fruits, vegetables, and dairy products. When you eat any type of carb, your digestive system breaks it down into simple sugars that enter the bloodstream.

Not all carbs are the same, as different types have unique effects on blood sugar. The glycemic index GI is a measurement system that ranks foods according to their effect on your blood sugar levels.

It was created in the early s by Dr. David Jenkins, a Canadian professor 1. The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose.

Pure glucose is used as a reference food and has a GI value of Foods with a low GI value are the preferred choice. On the other hand, foods with a high GI value should be limited. You can use this database to find the GI value and glycemic load, described below of common foods.

Examples of these foods include:. The glycemic index GI is a ranking system that classifies carb-containing foods by their effect on blood sugar levels. David Jenkins. The GI of a food or meal is influenced by a number of factors, including the type of sugar it contains, the structure of the starch, the cooking method, and the level of ripeness.

The rate at which foods raise blood sugar levels depends on three factors: the types of carbs they contain, their nutrient composition, and the amount you eat. The GL is a measure of how a carb affects blood sugar levels, taking both the type GI and quantity grams per serving into account.

However, the Glycemic Index Foundation , an Australian nonprofit raising awareness about the low GI diet, recommends that people also monitor their GL and aim to keep their total daily GL under Otherwise, the easiest way to aim for a GL under is to choose low GI foods when possible and consume them in moderation.

The glycemic load GL is a measure of the type and quantity of the carbs you eat. Diabetes is a complex disease that affects millions of people worldwide 6. Those who have diabetes are unable to process sugars effectively, which can make it difficult to maintain healthy blood sugar levels.

However, good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke, and damage to the nerves and kidneys 7 , 8 , 9.

A number of studies suggest that low GI diets reduce blood sugar levels in people with diabetes 10 , 11 , A review of 54 studies concluded that low GI diets reduced hemoglobin A1C a long-term marker of blood sugar control , body weight, and fasting blood sugar levels in people with prediabetes or diabetes The low GI diet may also improve pregnancy outcomes in women with gestational diabetes , a form of diabetes that occurs during pregnancy.

The low GI diet appears to reduce blood sugar levels in people with diabetes. Diets higher in GI have also been associated with an increased risk of type 2 diabetes. Low GI diets have been associated with a reduction in weight and cholesterol. On the other hand, high GI diets have been linked to heart disease and an increased risk of certain cancers.

There are plenty of healthy and nutritious foods to choose from. You should build your diet around the following low GI foods:.

These foods can be included as part of the low GI diet:. Any leftover hummus from this summery lunch dish will keep well covered in the fridge for up to three days and makes a great snack with toasted pittas.

Get the kids involved in making this easy veggie Mexican buffet with healthy beans and avocado. Colourful and delicious - a veggie feast for all the family. Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club. Join our Subscriber Club Download our app Good Food Shows Wine Club Recipe boxes Videos.

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This is because carbohydrates have the greatest impact on blood sugar. Studies show certain groups may benefit from following low-GI diets, including:. Low-GI diets could benefit overall health as they generally reduce the intake of added sugar, ultra-processed foods, and refined carbs, all of which have a high GI.

Foods that have a low GI include meat, poultry, eggs, nuts, beans, and some fruits and vegetables. Low-GI foods contain nutrients that help blunt their impact on blood sugar levels, such as fiber and protein.

Chicken, beef, fish, and eggs all have a GI of zero because they contain zero or very small amounts of carbohydrates and have a minimal effect on blood sugar levels. Protein-rich foods slow digestion, which increases feelings of fullness and slows the absorption of sugar into the bloodstream.

This is why it's commonly recommended that people with diabetes pair carbs with sources of protein. Consuming protein-rich foods before a high-carb food can also help reduce post-meal blood sugar spikes.

Increasing your overall protein intake and reducing your intake of high-GI carbs may help improve blood sugar control. Non-starchy vegetables are low in carbs and are usually high in fiber.

Like protein, fiber slows digestion and the absorption of sugar into the bloodstream. Studies show that high-fiber diets are beneficial for people with type 2 diabetes, obesity, and many other health conditions associated with high blood sugar levels.

Adding low-GI non-starchy vegetables to your diet can help increase your fiber intake, which is an easy way to promote healthy blood sugar control and feelings of fullness.

Nuts and seeds are rich in plant-based protein and fiber, both of which can slow the absorption of sugar into the bloodstream. Most nuts and seeds have a low GI, such as:. Studies show that increasing nut and seed intake may help improve health markers in people with diabetes, such as fasting blood sugar, insulin levels, and the long-term blood sugar control marker hemoglobin HbA1c.

Eating more nuts and seeds may also help lower post-meal blood sugar in people at risk for developing type 2 diabetes, such as those with prediabetes. A recent study of 66 people with prediabetes found the participants who consumed 20 grams of almonds 30 minutes before each major meal for three months showed significant reductions in post-meal blood sugar, HbA1c, and insulin levels compared to a control group.

The treatment also helped normalize blood sugar levels in a large number of the participants. Though beans and lentils are high in carbs, they generally have a low GI due to their high concentration of plant-based protein and fiber, which helps offset post-meal blood sugar spikes.

Here is the GI of popular beans:. Increasing magnesium intake can be helpful for people with high blood sugar, as magnesium plays an important role in glycemic control. Studies show people with diabetes who have low blood levels of magnesium have poorer glycemic control compared to people who have higher magnesium levels.

Even though fruits are high in carbs, many fruits have a low GI and can promote healthy blood sugar levels. Research shows eating fresh fruit can help protect against the development of type 2 diabetes and also improve blood sugar control in people with type 2 diabetes.

A recent review of 19 studies concluded that increasing fruit intake reduced fasting blood glucose concentration in people with type 2 diabetes. Some examples of low GI fruit include:.

Even if you have high blood sugar levels, adding fresh fruit to your diet could benefit your overall health and glycemic control.

Foods with a high GI are usually high in sugar and refined carbs and low in protein and fiber. Some examples of high-GI foods include:. Although some foods that have a high GI are low in nutrients, like white bread and candy, other high GI foods, like potatoes and watermelon, are nutritious and offer fiber, vitamins, minerals, and beneficial plant compounds that promote overall health.

Some health experts recommend that people who wish to lower their blood sugar levels and improve their health simply reduce their intake of foods known to significantly impact blood sugar and cause other health issues, regardless of their GI.

For example, rather than following a diet composed of low-GI foods, it may be easier to cut back on sweets, refined carbs, sugary beverages, fried foods, and fast food. You can pair this with increasing your intake of vegetables, fruits, and protein- and fiber-rich foods.

The glycemic index categorizes food based on its impact on blood sugar levels. Foods like meat, poultry, eggs, nuts, beans, and some fruits and vegetables typically have a low glycemic index. These foods are low in carbohydrates or are high in protein and fiber, which can reduce blood sugar spikes.

Foods with a high glycemic index might include foods high in refined sugars and carbs, such as white bread and sugary drinks like soda. However, some foods with a high GI, such as watermelon and potatoes, might offer other beneficial nutrients.

Glycemic index and diabetes. Basturk B, Koc Ozerson Z, Yuksel A. Evaluation of the effect of macronutrients combination on blood sugar levels in healthy individuals. Iran J Public Health. Parker A, Kim Y. The effect of low glycemic index and glycemic load diets on hepatic fat mass, insulin resistance, and blood lipid panels in individuals with nonalcoholic fatty liver disease.

Metab Syndr Relat Disord. Ahmed J, Riaz M, Imtiaz R. Glycemic index and glycemic load values. Pak J Med Sci. Vlachos D, Malisova S, Lindberg FA, Karaniki G. Glycemic index Gi or glycemic load Gl and dietary interventions for optimizing postprandial hyperglycemia in patients with t2 diabetes: a review.

Zafar MI, Mills KE, Zheng J, et al. Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis. Am J Clin Nutr.

Ni C, Jia Q, Ding G, Wu X, Yang M. Low-glycemic index diets as an intervention in metabolic diseases: a systematic review and meta-analysis. Shukla AP, Dickison M, Coughlin N, et al. The impact of food order on postprandial glycemic excursions in prediabetes.

Diabetes Obes Metab. Akbar A, Shreenath AP. High fiber diet. In: StatPearls. StatPearls Publishing; Carneiro L, Leloup C.

Mens sana in corpore sano: does the glycemic index have a role to play? Nishi SK, Viguiliouk E, Kendall CWC, et al. Nuts in the prevention and management of type 2 diabetes. Gulati S, Misra A, Tiwari R, et al.

Premeal almond load decreases postprandial glycaemia, adiposity and reversed prediabetes to normoglycemia: A randomized controlled trial. You might already know that certain sweet junk foods, like donuts and candy, are going to increase blood sugar levels and cause a spike.

These kinds of foods are ranked high on the glycemic index, which is a marker for how fast a food will raise blood sugar levels. The scale runs from , where low glycemic snacks and foods will be closer to 0, while high glycemic foods will be at the top. The GI score for glucose, which can be considered as white bread for example, is Low glycemic index foods are those with a score under 55, medium-GI foods are between and high glycemic foods will be above 70 on the glycemic index foods list.

Sugary and high-carb snacks that lack fiber, such as chocolate chip cookies, potato chips, granola and cereals containing white flour, and desserts like cake or ice cream, will be high-glycemic and elevate your blood sugar level quickly, with a subsequent drop shortly after.

The same goes with white potatoes, many cereals and white rice or grains, and white pasta. Technically, these foods should not be eaten on a strict low glycemic diet.

Fruit is an excellent example—watermelon, pineapple, other kinds of melon, as well as dried fruit and fruit juice are actually considered to be high on the index.

Although watermelon has antioxidants, like lycopene, and is hydrating and diet-friendly, its low fiber content causes its ranking to increase, as opposed to fruits that have pectin a kind of fiber in the skin.

Think: apples or pears. In general, low glycemic foods will be more protein-based, vegetable-based, and non-starchy and sugary foods, or they will have a higher fiber content to counteract the effects. If you are on a low glycemic diet, these are the best low GI food pairings and snacks to choose from, all of which are at the bottom of the low glycemic index foods list.

That means green veggies are very low, while starchy veggies, like carrots, will be higher up. Foods that are low in carbs and sugar in general, like dairy products, animal meat, and beans and legumes, will be low on the list.

This low glycemic snack is a good option for those with diabetes, since the whole wheat provides fiber, and grapes are lower on the GI snacks list in terms of fruit. Go for cheese cubes or slices and then slice the grapes as a final topper.

Green and red grapes both are healthy, but red will have the antioxidant resveratrol to better heart health. Apples are a low glycemic food because of the high fiber content, which keeps blood sugar in check and provides satiety.

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By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Liu S, et al. Dietary carbohydrates. Accessed Sept. American Diabetes Association Professional Practice Committee.

Facilitating behavior change and well-being to improve health outcomes: Standards of Medical Care in Diabetes — Diabetes Care. Zeratsky KA expert opinion. Mayo Clinic.

Chiavaroli L, et al. Effect of low glycaemic index or load dietary patterns on glycaemic control and cardiometabolic risk factors in diabetes: Systematic review and meta-analysis of randomised controlled trials. Dwivedi AK, et al. Associations of glycemic index and glycemic load with cardiovascular disease: Updated evidence from meta-analysis and cohort studies.

Current Cardiology Reports. Ni C, et al. Low-glycemic index diets as an intervention in metabolic diseases: A systematic review and meta-analysis. Glycemic index. University of Sydney.

FoodData Central. Department of Agriculture, Agricultural Research Service. Glycemic index food guide. Diabetes Canada. Sievenpiper JL. Low-carbohydrate diets and cardiometabolic health: The importance of carbohydrate quality over quantity.

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Financial Assistance Documents — Minnesota. Follow Mayo Clinic. Foods are given a number from 0 to based on how quickly they cause your blood sugar to rise after you eat them. Foods with higher GIs can cause rapid spikes in blood glucose while those with lower GIs have less of an effect.

Low GI foods include whole grains, legumes, fruits and vegetables as well as dairy products like milk and yogurt which all contain fiber or fat that slow digestion time making them more slowly absorbed by the body than high-GI items like white breads or sugary snacks.

This chart should serve as reference guide for anyone looking into trying a low glycemic index foods diet who may not know where exactly start when considering different viable meals choices that fit within range required sustain balanced lifestyle long term without sacrificing taste pleasure enjoyed through consuming delicious nutritious dishes every day!

Glycemic Index and Load. Photo Name GI GL Apricot 34 3. Pineapple Juice unsweetened. Orange juice freshly squeezed and sugar free. Acerola, Barbados Cherry fresh. White corn, sweet corn, frozen corn. Grapefruit juice unsweetened.

Kamut, Egyptian Wheat cooked. Strawberries fresh berries. Cranberry Juice unsweetened. Chocolate candy with sweeteners. Seafood oysters, shrimp, mussels, etc. Whole grain pasta made by al dente. Shortbread Cookies Integral Flour, Sugar Free. Motley beans, borlotti, roman beans.