The Low-GI Diet: Food, Menus, FAQs, and Recipes

The Low-GI Diet

Everything you need to know about the Low-GI diet, including foods to eat, menus, FAQs, shopping lists, and more.

The glycemic index is a categorization method for carbs. It demonstrates how fast each meal can affect your blood glucose level when consumed on its own. The low glycemic index (low-GI) diet is established on the idea of the glycemic index also known as the Glycemic Index Scale.

Researchers have discovered that adopting the low-GI diet may assist people in losing weight, lowering their blood sugar levels, and decreasing their risk of heart disease, cancer, and also diabetes. This write-up offers in-depth information on the low GI diet, including what it is, how to follow it, and which foods to consume, and which to stay away from.

What is the Low-GI Diet Plan? 

You can find carbs in foods like bread, cereals, fruits, starchy vegetables, and dairy products. Note that they are an essential part of a balanced meal. Carbohydrate is digested by the body and converted into simple sugar, which is then circulated throughout the body. Furthermore, different carbohydrate types have varying effects on blood sugar levels; thus, they are not all created equal in this regard.

Different meals are assessed depending on how quickly they shoot up blood sugar. In terms of GI, pure glucose, which is often used as a reference, has a score of 100. Low GI is defined as 55 or less, Medium GI is defined as 56–69, and High GI is defined as 70 or more. Due to the fact that they are digested and absorbed more slowly, low-GI meals are therefore better for your health since they cause blood sugar levels to rise more slowly and gradually. High GI food, on the other hand, should be avoided if at all possible. Because their poor digestion and absorption can cause blood sugar levels to increase and fall quickly.

Foods to Eat on the Low-GI Diet

The Low-GI Diet
foods to eat

The following items listed below have a low glycemic index.

  • Low Carb Vegetables: Turnips, Asparagus, Eggplant, Artichoke, Cabbage, Avocado, Broccoli, Spinach Cauliflower, Celery, Cucumber, Lettuce, Mushrooms, Peppers, Tomatoes, Okra, Onions, Squash, Zucchini. 
  • Legumes: Snow Peas, Kidney Beans, Lima Beans, Pinto Beans, Lentils, Chickpeas, Green Beans, Black Beans, Black-Eyed Peas, 
  • Grains: Rye, Bulgur, Wild Rice, Wheat Tortilla, Wheat Pasta, Barley
  • Nuts and Seeds:  Almonds, Peanuts, Pecans, Sunflower seeds, Hazelnuts, Walnuts.
  • Protein: Lean Red meat, Fish, Skinless Chicken, Turkey, Shellfish, Eggs. Soy.
  • Olive Oil 
  • Fruits: Apples. Berries, Oranges, Grapefruit, Peaches, Unripe Bananas, Coconut, Pears, Cherries.

Foods Not to Eat

On the low GI diet, nothing is strictly off-limits. However, as much as feasible, avoid the following meals

  • White Bread
  • Bagels
  •  Cornflakes
  • Corn Pasta 
  • Noodles
  • White Rice
  • Watermelon 
  • Pretzels 
  • Cakes 
  • Pastries

What to Drink on the Low-GI Diet

The Low-GI Diet
what to drink

Here are the drinks that are allowed.

  • Water
  • Tea
  • Vegetable Juice

What Not to Drink

The following are drinks to avoid.

  • Soda
  • Energy Drinks
  • Alcohol
  • Sweetened Fruit Juice


Thank you for your interest in our low-gi diet plan. You may use our free embedded checklists whenever you like. This will come in handy for meal preparation and shopping.