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Review our free glycemic index chart for low, medium, and high glycemic index foods to keep your blood-sugar levels under control.
Low glycemic index foods. Foods having a low glycemic index (GI) aid in weight loss and increase satiety. People who have diabetes or are at risk of developing it should consume foods with a low GI.
We put together a printable low glycemic food chart so it's easier for people to choose foods that won't spike their blood sugar. This chart breaks foods down into simple categories and provides glycemic index values.
The best choices are fresh, frozen and canned vegetables and vegetable juices without added salt (sodium), fat or sugar such as: • Asparagus. • Green beans. • Carrots. • Cabbage. • Eggplant. • Cauliflower. • Broccoli. • Mushrooms. • Tomatoes. • Spinach. • Onion. • Peppers.
Last updated: October 13, 2022. Complete up to date table of glycemic index values collected from all available studies. GI chart for 600+ common foods that is updated constantly.
To help make healthy low GI choices quick and easy when you’re shopping, the Glycemic Index Foundation developed the GI Symbol. It guarantees that a food has been tested by independent experts to be low GI and meets strict nutrient criteria. choose healthy low GI foods for sustained energy and good health. your Low GI Shopping List continued
The glycemic index is a measure of how much carbohydrate-containing foods raise blood sugar. Research shows that eating a low glycemic diet can help you mange your blood sugar and weight. A low GI is considered 55 or less.
Carbs with low glycemic index numbers (from 1 to 55) are better carbohydrate food choices for good blood sugar control because they raise blood sugar slowly. Are you making good food choices to control your diabetes? To help you find out, check the table on the following pages, which list the glycemic index number of 100 commonly eaten carbs.
These foods often have a low GI and make a healthy dessert. Try lower GI grains, such as barley and bulgur. Pulses can be grains and starches or meat and alternatives. Swap half of your higher GI starch food serving with beans, lentils or chickpeas.
LOOK FOR THE GI SYMBOL. MAKING HEALTHY CHOICES EASY. To help make healthy low GI choices quick and easy, foods carrying the GI Symbol guarantee that they have been reliably tested and meet very strict nutrient criteria. LEGUMES. Head into your local supermarket and look for the GI Symbol, helping you make healthy choices easy.