Low glycemic foods, like yogurt, oats, beans, milk, cooked corn, and some fruits, like apples, pears, bananas, strawberries, tangerines, and kiwis, tend to reach the bloodstream and alter blood sugar levels at a slower pace.

These foods tend to have a low glycemic index, and can be incorporated into weight loss diets, or consumed to help with the management of conditions like diabetes, obesity and heart disease.

To ensure you obtain all the benefits of foods with a low glycemic index, you should speak with a registered dieitition about your daily diet and activity goals.

Low GI food list

The main foods with a low glycemic index are:

Greek yogurt;
Cheese;
Oat flakes;
Brown rice;
Cooked corn;
Milk;
Quinoa;
Whole grain bread;
Beans;
Cooked soybeans;
Lentils;
Chickpeas;
Walnuts;
Cashew nuts;
Tomatoes;
Brazil nuts;
Cooked cassava;
Cooked pumpkin;
Cooked carrots;
Soy milk.

All of these foods have a glycemic index of up to 55 and are therefore considered to be low glycemic index foods.

Foods with a GI between 56 and 69 are considered to have a medium glycemic index, and foods with a GI above 70 are considered to have a high GI.

Fruits with a low glycemic index

Most fruits have a low glycemic index, such as apples, kiwis, strawberries, plums and sugar-free juices, for example. However, some fruits, such as raisins, bananas and watermelon, have a medium to high glycemic index, and it is important to avoid consuming them together with other foods with a high glycemic index.

Although fruits generally have a low glycemic index, you should not consume more than one portion of fruit per meal, as this increases the amount of carbohydrates and sugars in the meal, which can increase blood glucose levels

Low GI diet

To follow a low glycemic index diet, you should opt for fresh fruits and vegetables, legumes, such as beans and lentils, and some whole grains, such as corn and brown rice.

Furthermore, it is important to consume high-protein foods (such as yogurt, eggs, chicken and fish) at every meal of the day, as these help to keep glucagon and insulin hormones within normal ranges. This can help to manage hunger, and sugar levels in the blood, promoting weight loss and diabetes control.

Foods with a low glycemic index are also recommended for eating after intermittent fasting, as they help to improve the results of the diet. Read more about intermittent fasting and the benefits associated with this diet.

3-day meal plan

The following table outlines a meal plan based on a low GI diet:

Meal	Day 1	Day 2	Day 3
Breakfast	Skim yogurt + 1 tablespoon of flaxseeds + 1/2 a pear	1 cup of coffee with milk, unsweetened + omelet made with 2 eggs, 1/2 tomato and oregano	1 cup of peppermint tea + 4 whole grain toasts with homemade guacamole
Morning snack	2 kiwis + 5 Brazil nuts	1 cup if green juice made with apple, kale, lemon and flaxseeds	1 pear + 4 wholegrain biscuits
Lunch	3 tablespoons of wholegrain rice + 2 tablespoons of beans + 1 chicken breast + green salad	Pasta casserole with minced meat + 1 orange	Whole grain rice with tuna with vegetables and tomato sauce + 1 slice of pineapple
Afternoon snack	Whole grain bun with cheese + 1 cup of tea	1 yogurt with chia seeds + 3 whole grain toasts	Papaya smoothie with one tablespoon of flaxseed
Dinner	1 serving of soup made from pumpkin, carrot, beans, tomato and mandioca	1 serving of salad made with lettuce, spinach, tomatoes, onion, pepper, basil, and grilled chicken breast seasoned with lemon juice, salt and olive oil	1 baked chicken thigh + 3 tablespoons of whole grain rice with lentils + 2 tablespoons of pumpkin puree

This meal plan is just an example of a low GI diet and may vary from person to person. For optimal results in controlling diabetes or losing weight, you are advised to consult a registered dietitian to develop a more personalized eating plan that fits your needs and health goals.