The Best Low-Glycemic Foods for Blood Sugar: Boost Energy, Lose Weight and Age Healthier

Keeping your blood sugar steady isn’t just about cutting carbs or skipping dessert. It’s about understanding how your body processes food, especially carbohydrates. One tool that can help is the glycemic index. This system measures how quickly a food raises your blood sugar, and when you choose foods with a lower glycemic index, it can help prevent spikes and maintain steady levels throughout the day. Curious if this approach is right for you? We spoke with healthcare experts to break down how the glycemic index works, which foods are best for a low-GI diet and what to keep in mind before you start loading your plate.

What is the glycemic index?

The glycemic index (GI) is a scale from 0 to 100 that ranks how quickly carbohydrates in food raise blood glucose levels after eating. “It is calculated by comparing the area under the blood glucose curve (AUC) after consuming 50 grams of available carbohydrates from a test food to the AUC of a reference food, such as glucose or white bread,” explains Jennifer Pallian, BSc, RD, founder of Foodess. “[Pure] glucose is assigned a reference value of 100.”

Foods that digest quickly and cause a rapid spike in blood sugar are considered high GI. In contrast, those that break down more slowly and result in a gradual rise are labeled low GI. The glycemic index, then, is a helpful framework for those watching their glucose levels or managing diabetes. It’s not about labeling foods as good or bad, but more about how they impact your blood sugar levels.

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Understanding GI rankings

Understanding the glycemic index of foods that are a regular part of your diet can help you make smarter choices when it comes to blood sugar management. 

“Foods with a GI of 55 or below are considered low-GI, 56 to 69 are moderate-GI and 70 or above are high-GI,” explains Randi True, PA-C, functional nutrition counselor at Executive Medicine of Texas. High-GI foods include white rice, white bread, sugary cereals, potatoes and many processed snacks. These all cause quick blood sugar spikes. Medium-glycemic foods cause a moderate increase in blood sugar. Bananas, sweet potatoes, couscous, raisins and honey fall here. And finally, foods with a low GI help the most in preventing elevated blood sugar levels (more on that below).

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How low-glycemic foods steady your blood sugar 

A low-glycemic eating pattern can be a valuable tool for managing both type 1 and type 2 diabetes. “Low-GI foods help to maintain a more stable blood sugar level,” says True. “Steadier glucose response makes medication management easier and can also lead to better long-term blood sugar control. When blood sugar levels normalize, it reduces the risk of diabetes-related complications over time.” 

Even if you’re not diabetic, keeping your glucose steady delivers total-body benefits. “Multiple studies, including a large meta-analysis of 54 randomized controlled trials, have shown that low-GI diets reduce glycated hemoglobin (HbA1c), fasting blood glucose (FBG), total cholesterol, LDL cholesterol and body mass index (BMI),” adds Pallian, “These changes suggest improved insulin sensitivity and better overall glucose control, which are essential for reducing the risks associated with diabetes.” However, she notes that this evidence is less conclusive for those with type 1 diabetes. 

The best low-glycemic foods to eat

Here are the best low-glycemic foods by category that are delicious and diabetes-friendly, according to our experts:

• Breads and grains: Barley, corn tortillas, spaghetti, oats (steel-cut or rolled) and whole-grain pumpernickel bread
• Fruits: Apples, oranges, pears, berries, cherries and oranges 
• Vegetables: Asparagus, broccoli, leafy greens, cauliflower and bell peppers 
• Legumes: Lentils, chickpeas, black beans, kidney beans and soybeans 
• Dairy (and alternatives): Low or non-fat plain yogurt, hard cheeses, cottage cheese, skim milk and soy milk

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Limitations of the glycemic index

Low-glycemic foods can be a valuable part of a diabetes-friendly lifestyle, but they’re just one piece of the puzzle. “The GI of a food can vary significantly depending on factors such as how it is prepared, its growing conditions and even how thoroughly it is chewed,” notes Pallian. Other factors like meal timing, stress, physical activity and sleep also impact blood sugar regulation.

And while the glycemic index is helpful, it’s not perfect. For instance, it doesn’t consider how many carbs are in a serving—that’s where the glycemic load (GL) comes in. “While watermelon and beets have relatively high GI values, their low carbohydrate content per serving means they have minimal actual impact on blood glucose in practical terms,” says Pallian. 

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Similarly, the GI doesn’t account for the overall nutritional quality of a food. Pallian gives the example of dark chocolate, which may have a GI of 20 to 30, but is also high in calories and fat per serving. 

How to add low-glycemic foods to your diet

Along with watching your portions, True advises pairing your carbohydrates with protein or fat in each meal. “For example, the juice of a lemon can help lower the GI of some foods, while eating protein with a starchy vegetable will help stabilize the body’s response and steady the glucose level,” she says. Additionally, be mindful of cooking methods. Overcooking foods like pasta can increase their glycemic index. 

Overall, it’s best to use the glycemic index as a general guide, not a rigid rulebook. “If all the focus is on GI numbers, it might lead people to overlook factors like fiber content, healthy fats, vitamins and minerals, all of which are very important,” notes True.