Low Glycemic Diet Food List

A low glycemic diet doesn’t cut out carbs. It swaps fast-digesting carbs for slower ones, so blood sugar rises and falls more gently. In practice that means choosing the low-GI version of the foods you already eat, building meals around protein and vegetables, and keeping an eye on portion size.

The core rule: make low-GI carbs (55 or less) your default and keep high-GI carbs (70+) occasional.

Full lists: low GI foods · medium GI foods · high GI foods · complete chart

Low glycemic diet food list

Carbs to choose

  • Rolled or steel-cut oats
  • Sourdough, pumpernickel, dense multigrain
  • Pearl barley, bulgur, quinoa, buckwheat
  • Parboiled or basmati rice
  • Pasta cooked al dente
  • Corn tortillas
  • Boiled new potatoes, sweet corn, peas

Legumes

  • Lentils
  • Chickpeas and hummus
  • Black, kidney, navy, pinto beans
  • Edamame
  • Split peas

Fruit

  • Cherries and grapefruit
  • Apples and pears
  • Berries
  • Oranges, peaches, plums, apricots
  • Kiwi and mango
  • Bananas, slightly green

Protein, Dairy & Fats

  • Fish, poultry, lean meat, eggs
  • Tofu
  • Milk, plain yogurt, Greek yogurt
  • Cheese
  • Nuts and seeds
  • Olive oil and avocado

Vegetables

  • All non-starchy vegetables, as much as you like

Keep these occasional

High-GI carbs

  • White and supermarket whole wheat bread
  • Bagels, baguettes, English muffins
  • Jasmine, sticky, and instant rice
  • Baked and mashed potatoes
  • Cornflakes, Rice Krispies, instant oatmeal
  • Rice cakes and pretzels
  • Sports drinks and soda
  • Candy and fruit snacks

How to build a low-GI meal

  1. Fill half the plate with non-starchy vegetables.

  2. Add a palm-sized portion of protein: fish, poultry, eggs, tofu, or legumes.

  3. Add one low-GI carb in a sensible portion: about ¾ cup of grains or legumes, or a slice of bread.

  4. Include some healthy fat, like olive oil, nuts, or avocado. It slows digestion of the whole meal.

Frequently asked questions

Is a low glycemic diet the same as low carb?

No. Low GI changes the type of carbs; low carb changes the amount. You can combine them, but a low-GI diet can include plenty of fruit, legumes, and whole grains.

Do I have to avoid all high-GI foods?

No. Some high-GI foods, like watermelon, have a low glycemic load in normal portions. And a high-GI food eaten with protein, fat, and vegetables has a smaller effect than the same food on its own.

This list is general information, not medical advice. Last reviewed October 2026.