Low Glycemic Foods: Food List & 3-Day Meal Plan

Low glycemic foods are those that are absorbed more slowly by the body. This helps to keeping blood sugar levels balanced, which is beneficial for losing weight, maintaining weight, or managing diabetes. 

Foods with a low glycemic index, such as yogurt, quinoa, apples and zucchini, tend to be fight in fiber and protein which helps to keep blood sugar levels with normal ranges and manage appetite.

These foods are great options to include in nutritional re-education and weight loss diets. It is important to note that glycemic index is only measured in foods that contain carbohydrates.

 some examples of foods with a low glycemic index are:

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Low GI food list

Some examples of foods with a low glycemic index are:

  • Dairy products, such as milk, natural yogurt, butter or cheese
  • Some whole grains, such as oats, brown rice, corn, oat bran or quinoa
  • Legumes, such as beans, soybeans, bean sprouts, lentils or chickpeas
  • Vegetables, such as broccoli, tomatoes, zucchini,  spinach, chicory, cauliflower, turnips or cabbage
  • Oilseeds, such as walnuts, cashews or Brazil nuts

All of these foods have a glycemic index of 55 or less and are therefore considered low glycemic index foods. When the glycemic index varies between 56 and 69, the food is classified as having a moderate glycemic index and, above 70, having a high glycemic index. 

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:


Day 1 Day 2 Day 3


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 or dinner

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

This meal plan is just an example of 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.