Low Glycaemic Index Foods List PDF

The Glycaemic Index or GI rates foods according to the number of carbohydrates present in them. It allows us to know how fast food can affect our level of blood sugar or glucose when we eat food. Such kind of information is very crucial for people who are very conscious about their health. In this article, we have brought you a Low Glycaemic Index Foods List PDF.

This will help you to choose the foods on the basis of their GI and allow you to live a much healthier life. If you want to eat foods that slowly raise your blood sugar levels, then you should definitely download this PDF and check our list. Now, let us jump into the article without using much time! 

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Download Low Glycaemic Index Foods List PDF 2024

This section contains the link with the help of which you can download the PDF. You should know that GI is on a scale from 1 to 100. Foods that have Low GI have a score under 55. And the score of foods keeps increasing as they contain more and more GI. Now, here we present you with the PDF of foods that contain scores under 55. 

• Click Download to download the PDF. 

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List of Low Glycaemic Index Foods

Now allow us to present you with the list containing the Low Glycaemic Index. If you are not interested in downloading any PDF and just want to confirm if a certain food is present in the list of Low Glycaemic Index Foods, then you can have a look at this list: 

S.No.	Food Group	Food	Glycemic Index
1	Cereals	Barley	28
2	Cereals	Oatmeal	55
3	Cereals	Bran	55
4	Cereals	Quinoa	53
5	Cereals	Corn	52
6	Cereals	Peanuts	13
7	Cereals	Spaghetti	46
8	Cereals	Poha	Low
9	Cereals	Whole wheat	54
10	Cereals	Daliya	55
11	Pulses	Green gram	38
12	Pulses	Black-eye peas (Lobia)	33
13	Pulses	Chickpea (Chole)	28
14	Pulses	Soybean	15
15	Pulses	Kidney bean (Rajma)	29
16	Vegetables	Ladyfinger	20
17	Vegetables	Green beans	32
18	Vegetables	Onion	10
19	Vegetables	Cabbage	0 – 10
20	Vegetables	Green peas	22
21	Vegetables	Radish	8
22	Vegetables	Brinjal	15
23	Vegetables	Cauliflower	10
24	Vegetables	Cucumber	15
25	Vegetables	Carrot	16
26	Vegetables	Broccoli	10
27	Vegetables	Peppers	15
28	Vegetables	Tomato	< 15
29	Fruits	Apricots	34
30	Fruits	Apple	36
31	Fruits	Oranges	43
32	Fruits	Dates	42
33	Fruits	Strawberry	49
34	Fruits	Grapefruit	25
35	Fruits	Peaches	42
36	Fruits	Kiwi	39
37	Fruits	Prunes	29
38	Fruits	Plum	40
39	Fruits	Pears	30
40	Fruits	Berries	< 40
41	Fruits	Pomegranate	18
42	Fruits	Guava	12 (approx.)
43	Fruits	Banana	51
44	Fruits	Figs	51
45	Fruits	Mango	51
46	Dairy products	Milk	39
47	Dairy products	Curd	28
48	Dairy products	Yoghourt	41
49	Dairy products	Paneer	27
50	Dairy products	Buttermilk	20 (approx.)
51	Others	Cheese	0 – 10
52	Others	Walnuts	15
53	Others	Almonds	0
54	Fish		0
55	Others	Sunflower or pumpkin seeds	25
56	Meat		0
57	Others	Eggs	0
58	Others	Mutton	0

Are Foods with Low GI Healthier? 

A lot of people think that foods with Low GI are part of a healthy and balanced diet. But relying solely on GI is not a good idea, but GI can be misleading sometimes. 

If a food has a higher GI, it does not mean it is unhealthy. One such example of that is watermelon. Watermelon has a high Glycaemic Index, and it is not unhealthy in any way. Similarly, foods that have Low GI are not healthy always, an example of that is Chocolate cake. 

Another reason a food can have low GI is that it can contain fat and protein which can slow down the absorption of carbohydrates, resulting in a low score of GI. 

You should never eat a diet that contains food with low GI only as it will lead to an unbalanced diet. 

Final Words

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