List of low glycemic index foods (pdf): for your convenience

list of low glycemic index foods

Are you looking for a list of low glycemic index foods, a pdf version you can have with you at all times for reference? Look no further!

In this article, I will share with you a bit about the glycemic index, why you should pay attention to it, what may be some limitations, as well as send you a pdf guide that you can save or print for your own convenience.

What is the glycemic index?

The glycemic index is a ranking system that was created to evaluate how quickly blood glucose levels will rise after consuming specific foods.

Foods are ranked on a scale of 1 to 100, with one being the lowest glycemic foods having the least effect on blood glucose levels. And 100 being the highest glycemic foods, potentially causing a large increase in blood sugar levels. 

Glycemic load is another term commonly used when referring to the glycemic index. The glycemic load of a food takes into account the glycemic index of the food and the amount of the food being consumed. Therefore this may give a better picture of how the food will effect blood sugar levels.

Limitations to the glycemic index

While following a list of low glycemic index foods can be very helpful to manage blood glucose levels, it does come with some limitations. 

The glycemic index does not take into account whether the food was consumed along with any other foods. For example, if a high glycemic index food is consumed along with a fat or protein source, it will not raise blood sugar levels as much as if it is consumed on its own.

Additionally, the way your body digests foods can alter from day to day. This may change how your blood sugar levels would be affected. Therefore, while the glycemic index can be a good starting point to determine what may help blood sugar control, it should not be the only tool used to manage it.

List of low glycemic foods

For a more detailed and pdf version of the list of low glycemic foods be sure to join my email list.

This image shows a list of some common low glycemic index foods, broken down into food categories.

Who benefits from a list of low glycemic foods

Primarily, people that have been diagnosed with diabetes or prediabetes will benefit from the use of the glycemic index. Consuming foods with a lower glycemic index can help prevent spikes in blood sugar levels, which will ultimately help to lower A1C levels.

However, anyone can benefit from following a list of low glycemic index foods. This is because the body uses insulin to help move sugars from the bloodstream into the cells for use. But, too much insulin can lead to weight gain and inflammation in the body.

In conclusion…

Following a list of low glycemic index foods can definitely have its benefits when you are looking to lower your A1C level and blood sugar levels. As always however, you should check with your doctor before starting any new diet plan to manage your diabetes.

If you are interested in a more personalized approach to manage your blood sugar levels and lower your A1C, be sure to check out my 1:1 nutrition coaching program!

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