At Natural Health, we focus on food choices that support effective blood sugar management. For people with diabetes, diabetes low GI foods, such as whole grains, legumes, non-starchy vegetables, and low-GI fruits, play a key role in maintaining stable glucose levels. This article provides a practical list of low glycemic index foods suitable for everyday diabetic-friendly meals.
What is a glycemic index?
The glycemic index (GI) is a scale that measures how quickly a carbohydrate-containing food raises blood sugar levels after eating.[1]
- Low GI (≤55): Raises blood sugar slowly
- Medium GI (56–69): Moderate impact
- High GI (≥70): Causes a rapid spike in blood sugar
“Low-GI foods are generally better for blood sugar control, especially for people with diabetes.”[2]
What value constitutes a low glycemic index?
A low glycemic index (GI) value is 55 or less. Foods with a GI of 55 or below are digested and absorbed slowly, leading to a gradual rise in blood sugar, making them a healthier choice, especially for people with diabetes.[3] (Example: lentils, non-starchy vegetables…).
The Relationship Between GI and Diabetes
The glycemic index (GI) plays a key role in diabetes management. Foods with a low GI cause slower, more stable increases in blood sugar levels, helping people with diabetes avoid spikes and crashes.[4]
Choosing low-GI foods can improve blood sugar control, support insulin sensitivity, and reduce the risk of complications.[5] That’s why a low-GI diet is often recommended as part of a diabetes-friendly eating plan.
Low GI foods list guide for diabetes
Here’s a helpful guide to diabetes low GI foods, smart choices that support better blood sugar control and help you maintain steady energy throughout the day.[6]
Grains and Starches
| Low GI (≤55) | Medium GI (56–69) | High GI (≥70) |
| Heavy Mixed Grain Breads Oat Bran Barley Pasta Rice (Converted, Parboiled) |
Flaxseed/Linseed Bread Rye Bread Whole Grain Wheat Bread Basmati Rice Brown Rice White Rice (Short, Long Grain) |
Bread (White, Whole Wheat) Jasmine Rice Millet Sticky Rice White Rice (Instant) |
Read also: Is rice good for diabetes? The diabetic’s guide to eating rice
Fruits
| Low GI (≤55) | Medium GI (56–69) | High GI (≥70) |
| – Apple
– Banana (Green, Unripe) – Berries – Grapefruit – Mango – Orange – Peach – Pear |
– Banana (Ripe, Yellow)
– Cherries (Fresh) – Grapes – Kiwi – Lychee – Pineapple – Raisins |
– Banana (Brown, Overripe)
– Watermelon |
Read also: 17+ Best fruits good for diabetes & What to Avoid
Milk, Alternatives and Other Beverages
| Low GI (≤55) | Medium GI (56–69) | High GI (≥70) |
| – Almond Milk – Cow Milk (Skim, 1%, 2%, Whole) – Frozen Yogurt – Greek Yogurt – Soy Milk – Yogurt (Skim, 1%, 2%, Whole) |
– Rice Milk |
Read also: Yogurt for diabetes: Benefits, The Do’s and Don’ts
Meat and Alternatives
| Low GI (≤55) | Medium GI (56–69) | High GI (≥70) |
| – Baked Beans
– Chickpeas – Soybeans – Split Peas |
– Split Pea Soup (ready-made) |
The best low glycemic foods for diabetics
Some of the top diabetes low GI foods can help support stable blood sugar and better overall glucose control.These options help support steady blood sugar levels and should form the foundation of a balanced diabetic-friendly diet.[7]
- Leafy greens and non-starchy vegetables like raw carrots
- Fruits with a low GI such as apples, berries, oranges, apricots, peaches, plums, and grapefruit
- Legumes like lentils and beans
- A variety of nuts and seeds
- Whole grain products, including whole grain breads, cereals, and pasta
- Dairy and plant-based milk alternatives
Limit foods with a moderate GI and minimize high-GI foods as much as possible.
Read also: What foods to avoid with diabetes? 5+ Food You need to know
Frequently asked questions
Is a banana high GI or low GI?
Bananas have a medium glycemic index.
For people with diabetes, eating small portions of less ripe bananas can be a better option for blood sugar control.[8]
Do you know: Is banana good for diabetes? Expert Insights 2025
Are eggs considered low glycemic?
Yes, eggs are considered low glycemic.
In fact, eggs have a glycemic index (GI) of zero because they contain no carbohydrates, which means they do not cause any spike in blood sugar levels.[9] This makes eggs a great protein source for people with diabetes or anyone following a low GI diet.
Understanding the glycemic index and choosing the right foods is a key foundation for effective diabetes management. This list of diabetes low GI foods not only helps stabilize blood sugar but also supports long-term health. At Natural Health, we’re here to support your journey with diabetes, starting from small, everyday food choices that lead to lasting benefits.
Last medically reviewed on
How we reviewed this article:
References
[1] Glycemic Index; International Dairy Journal; 2018
[2] Glycaemic index and diabetes; Diabetes UK
[3] Physiology, Carbohydrates; Julie E. Holesh; Sanah Aslam; Andrew Martin.; 2023
[4] Glycemic Index (GI) or Glycemic Load (GL) and Dietary Interventions for Optimizing Postprandial Hyperglycemia in Patients with T2 Diabetes: A Review; Dionysios Vlachos, Sofia Malisova, Fedon A Lindberg, Georgia Karaniki; 2020
[5] Glycemic index and diabetes; Frank D. Brodkey, MD, FCCM, Associate Professor, Section of Pulmonary and Critical Care Medicine, University of Wisconsin School of Medicine and Public Health, Madison, WI. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M.; 2024
[6] Glycemic Index Food Guide; Diabetes Canada
[7] Low Glycemic Foods List Guide; Shaziya Allarakha, MD, Dr. Sruthi M., MBBS; 2024
[8] Influence of Ripeness of Banana on the Blood Glucose and Insulin Response in Type 2 Diabetic Subjects; K. Hermansen, O. Rasmussen, S. Gregersen, S. Larsen; 1992
[9] Dietary cholesterol and egg intake are associated with the risk of gestational diabetes: a prospective study from Southwest China; Yiqi Zhang, Xi Lan, Fei Li, Hong Sun, Ju Zhang, Run Li, Yan Gao, Hongli Dong, Congjie Cai & Guo Zeng; 2022
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