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Low Glycemic Index Foods List

low glycemic index foods listThis low glycemic index foods list shows you foods low in glycemic index that you should eat if you are following a G.I. diet, diabetic diet or weight loss diet.

The foods on this list are diabetic friendly and good for helping you lose weight at the same time.

If you are following a low glycemic index diet because you want to lose weight you can create meals from any of the foods on the list  because they are all considered to be “low glycemic foods “.

Low glycemic foods prevent sugar from entering your bloodstream quickly which stops the “sugar crash” that makes you reach for more food.

Just make sure that you eat small portions of these foods. A good rule of thumb is that anything you eat should be able to fit in the palm of your hand or be roughly the size of your fist but not larger.

Portions Sizes

If you need more help with portion size then click here to see how you should be loading your plate at meals.

I chose to only show you the low glycemic foods to eat rather then the entire high and low glycemic chart because high glycemic foods are foods you are supposed to stay away from anyway.

You can print out this low glycemic index foods list by hovering your mouse over the page and then right click your mouse.

You will see a drop down menu and if you look down lower on that drop down menu you will see “print”. Simply click print and you should be able to print out this page making this page a printable glycemic index list for you to refer to when making up your meals.

Low Glycemic Index Foods List

Beanslow fat baked beans
black beans
black-eyed peas
chickpeas
Italian
kidney
lentils
lima
mung
navy
low fat refried
romano
soybeans
split peas
Beveragesbottled water
club soda
decaf coffee (with skim milk and no sugar)
diet soda drinks
(with no caffeine)
herbal teas
light instant chocolate milk
skim white milk
soy milk (plain and low fat)
tea (with skim milk no sugar)
Breads100% stone ground wheat
crisp breads (high fiber only)
whole grain high-fiber
Cereals100% bran
all-bran
any cold cereal that has at least 10grams of fiber
fiber first
kashi go lean
oat bran
porridge(large flake oats only)
red river cereal
Flours/grainsarrowroot flour
barley
buckwheat
bulgar
kamut
quinoa
basmati rice
wild brown rice
long-grain rice
wheat berries
Condiments and seasoningscapers
chili powder
vanilla extract
garlic
gravy mix (low calorie only)
herbs
horseradish
hummus
mustard
mayonnaise fat free
salsa with no added sugar
sauerkraut
low sodium soy sauce
spices
teriyaki sauce
vinegar
Worcestershire sauce
Dairybuttermilk
fat free cheese
1% or low fat cottage cheese
fat free cream cheese
non fat fruit yogurts
no added sugar low fat ice cream
milk (skim)
fat-free sour cream
plain low-fat soy milk
soy cheese (low-fat)
Fats and oilsalmonds
canola oils
seed oils
cashews
hazelnuts
macadamia nuts
mayonnaise (fat free)
olive oil
pistachios
low fat, no sugar salad dressings
non hydrogenated margarine
vegetable oil sprays
Fruitsapples
avocados
blackberries
blueberries
cherries
cranberries
grapefruit
grapes
guavas

nectarines
lemons
oranges
peaches
plums
pears
raspberries
rhubarb
strawberries
Fruits (bottled or canned or dried)applesauce with no sugar added
frozen berries
no added sugar fruit spreads or jams
mandarin oranges
peaches or pears packed in water or juice not syrup
Juiceswhenever possible eat the fruit rather then drink the juice
for baking you can use dried cranberries or apriocts
Meat, poultry, fish, eggs, tofuall fish and seafood, fresh, frozen or canned in water
back bacon
beef (top/eye round steak)
skinless chicken breast
egg whites
ground beef (extra lean)
lean ham
moose
pastrami (turkey)
pork tenderloin
soy/whey protein powder
soy cheeses (low fat)
turkey roll
skinless turkey breast
low fat tofu
textured vegetable protein
veal
veggie burgers
venison
capellini
fettucine
macaroni
mung bean noodles
penne
rigatoni
spaghetti
linguine
vermicelli
Pasta sauceslight sauces with veggies (no added sugar)
Snacksalmonds
applesauce
canned peaches or pears in juice or water
low fat cottage cheese
low fat cheese
non fat fruit yogurt
hazelnuts
low fat no sugar added ice cream
most fresh fruit
most fresh veggies
most seeds
pickles
sugar free hard candy
Soupschunky bean and vegetables
home made soups using green light vegetables
Spread and preservesfruit spreads with low sugar content such as those that do not have the first ingredient listed as sugar
Sugars and sweetenersaspartame
equal
splenda
stevia
sugar twin
sweet n low
VegetablesAlfalfa sprouts
asparagus
green beans
bell peppers
bok choy
broccoli
brussel sprouts
cabbages
carrots
mustard greens
okra
olives
onions
peas
hot peppers
pickles
boiled or baked potato
cauliflower
collard greens
cucumbers
eggplant
fennel
kale
leeks
kohirabi
lettuce
mushrooms
radicchio
rapini
snow peas
spinach
swiss chard
tomatoes
zucchini

If you came to this page and are not sure what low glycemic foods are and want more information on a glycemic index diet then you should read the page I wrote that explains more about what a glycemic index diet is and who should use it.

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