You can Download the Low Glycemic Index Foods List PDF from the given download button at the end of this post. A low glycemic index (GI) foods list PDF is a resource that provides a comprehensive list of foods that have a low GI value. The GI value of a food indicates how quickly it raises blood sugar levels after consumption. Foods with a low GI value have a slower and more gradual effect on blood sugar levels, while foods with a high GI value cause a rapid spike in blood sugar levels.
A low GI foods list PDF can be helpful for people who want to follow a low GI diet for various health reasons, such as managing blood sugar levels, losing weight, or reducing the risk of chronic diseases. The list typically includes a wide range of foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and some dairy and meat products.
Some low GI foods that may be included in the list are:
- Sweet potatoes
- Oatmeal
- Quinoa
- Brown rice
- Lentils
- Chickpeas
- Apples
- Berries
- Oranges
- Nuts and seeds
Downloading a low GI foods list PDF can be a convenient way to have access to this information at all times, whether you are grocery shopping, meal planning, or cooking. It is important to note, however, that the GI value of a food can vary depending on various factors, such as how it is cooked or prepared, and individual differences in metabolism.
Categories of Glycemic index
The glycemic index (GI) is a measure of how quickly a particular food raises blood glucose levels. The categories of GI are generally classified as follows:
Low GI (less than or equal to 55 [Green = Go] )
Foods with a low GI are digested and absorbed more slowly, causing a slower and more gradual rise in blood glucose levels. Examples of low GI foods include most fruits and vegetables, whole grains, legumes, and nuts.
Medium GI (56-69 [Yellow = Caution] )
Foods with a medium GI are digested and absorbed at a moderate pace, leading to a moderate increase in blood glucose levels. Examples of medium GI foods include some fruits, such as bananas and grapes, some types of bread and pasta, and some processed snack foods.
High GI (70 or higher [Red = Stop and think])
Foods with a high GI are rapidly digested and absorbed, leading to a rapid and significant increase in blood glucose levels. Examples of high-GI foods include sugary drinks, sweets, white bread, white rice, and other refined carbohydrates.
Benefits of low GI diet
A low glycemic index (GI) diet has several potential benefits, including:
Better blood glucose control
Eating foods with a low GI can help stabilize blood glucose levels, reducing the risk of spikes and crashes in blood sugar. This can be particularly beneficial for people with diabetes or insulin resistance.
Improved weight management
Low-GI foods are generally more filling and can help reduce hunger and cravings, which may lead to reduced calorie intake and improved weight management.
Lower risk of heart disease
Some research suggests that following a low GI diet may help reduce the risk of heart disease by improving cholesterol and triglyceride levels, blood pressure, and other cardiovascular risk factors.
Improved gut health
Low GI foods tend to be higher in fiber, which can promote healthy digestion and reduce the risk of conditions like constipation, diverticulitis, and colorectal cancer.
Reduced inflammation
Some studies have suggested that a low GI diet may help reduce inflammation in the body, which has been linked to a range of chronic health conditions, including diabetes, heart disease, and some types of cancer.
Low Glycemic Index Foods List India (55 or less)
| Low GI Fruits List | ||
| 1 | Cherries | 22 |
| 2 | Grapefruit | 25 |
| 3 | Apricots, dried | 31 |
| 4 | Strawberries | 32 |
| 5 | Pear | 37 |
| 6 | Apple | 38 |
| 7 | Plum | 39 |
| 8 | Peach | 42 |
| 10 | Green Grapes | 44 |
| 11 | Coconut | 45 |
| 12 | Banana, Raw | 54 |
| Low GI Vegetables List | ||
| 1 | Kale | 5 |
| 2 | Broccoli | 10 |
| 3 | Cabbage | 10 |
| 4 | Mushroom | 10 |
| 5 | Onion | 10 |
| 6 | Lettuce | 10 |
| 7 | French Beans | 15 |
| 8 | Cauliflower | 15 |
| 9 | Tomatoes | 15 |
| 10 | Bhindi, Ladies Finger | 20 |
| 11 | Green peas | 48 |
| 12 | Carrot | 49 |
| 13 | Yam | 51 |
| 14 | Sweet potato | 54 |
| Low Glycemic Index Dairy Foods | ||
| 1 | Milk, limit consumption | 27 |
| 2 | Curds | 28 |
| 3 | Soya milk | 30 |
| 4 | Low fat milk, limit consumption | 32 |
| 5 | Low fat curds | 33 |
| Low Glycemic Index Cereals | ||
| 1 | Barley | 25 |
| 2 | Broken Wheat | 41 |
| 3 | Whole Wheat Bread | 51 |
| 4 | Bajra | 54 |
| 5 | Wheat | 54 |
| 6 | Oats | 55 |
| 7 | Brown Rice | 55 |
| 8 | Buckwheat | 55 |
| Low Glycemic Index Indian Pulses | ||
| 1 | Chana Dal | 8 |
| 2 | Soyabeans | 18 |
| 3 | Kidney beans | 19 |
| 4 | Masoor (Lentil) | 25 |
| 5 | Besan | 27 |
| 6 | Yellow Moong Dal | 29 |
| 7 | Toovar Dal | 29 |
| 8 | Chick peas | 33 |
| 9 | Moong | 38 |
| 10 | Urad dal | 43 |
| 11 | Black eyed beans | 44 |
| 12 | Whole Urad | 46 |
| 13 | Kala Chana | 51 |
Low Glycemic Index Foods List PDF Details
| Data | Details |
|---|---|
| File Name | Low Glycemic Index Foods List PDF |
| File Type | |
| File Size | 967 KB |
| PDF Quality | Very Good |
| No. of Pages | 5 |
| Category | Health & Medical PDF |
| Language | English |
Low Glycemic Index Foods List PDF Overview
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