Being on a diet means carefully watching the food you eat and even measuring out portions, but what about how your body will react to that food? Low glycemic foods are great for anyone trying to lose weight because they help keep blood sugar levels steady while providing other health benefits.

Glycemic index (GI) is a measure of how quickly a carbohydrate is digested into the body, which means low glycemic foods are healthy for everyone to eat. Low GI foods don't cause sudden spikes in blood sugar levels because they release their sugars slowly, making them ideal for diabetics and those who are watching their weight.

1. Low Glycemic Vegetables:

- Artichokes

- Asparagus

- Beets

- Broccoli

- Brussels sprouts

- Carrots 

- Cauliflower 

- Celery 

- Cucumber  (with peel)  and all other types of cucumbers except for pickling cucumbers that have a very high glycemic index number due to the added vinegar in them! An exception can be made though if you eat these peeled cucumbers with their peels removed :)! Even so, they are still only moderate glycemic index foods because of their low carbohydrate content within them! Pickles is a condiment and not a vegetable at all nutritionally speaking, which is why you should avoid eating this if your are watching your weight or have diabetes!

- Eggplant 

- Green beans 

- Kale 

- Mushrooms 

- Onions 

2. Low Glycemic Fruits

A small amount of fruit is healthy, but it's important to remember that some fruits have a higher glycemic index number than others. Low glycemic fruits include apples, blueberries, grapefruit, oranges and strawberries. These delicious foods contain antioxidants that promote good eye health and regular bowel movements.

A bowl of fresh berries with breakfast or mid morning snack will give you an energy boost without taking away from your efforts to eat healthier. Low glycemic fruits are also great for making natural juice because the process of juicing removes the pulp from the fruit and leaves behind only the juice. Low glycemic fruits can be eaten with pork chops for a healthy dinner option that has plenty of flavor, or spread low glycemic fruits over chicken breast to add some sweetness while keeping your dish healthy.

3. Low Glycemic Grains

Grains are a complex carbohydrate and they should make up only 15% of your daily calorie intake because many grains contain gluten, a protein found in wheat breads and pasta. Low glycemic grains include rice, oatmeal and rye bread. These foods digest slowly into glucose which helps keep blood sugar stable throughout the day. Rye bread is also high in fiber so you feel fuller faster than if you ate white bread. Low glycemic grains are great for bulking up your diet without adding too many carbs, which is important if you are watching your carbohydrate intake.

4. Low Glycemic Dairy Products

Fat free yogurt, cottage cheese and 2% milk are all considered low glycemic dairy products, but it's important to remember that even though these foods are healthy they should only make up about 15-20% of your daily calorie intake because they still contain protein. Low glycemic dairy products digest slowly into glucose which helps keep blood sugar stable throughout the day. Low glycemic dairy products also help maintain lean muscle mass so eating more than 2 servings of low glycemic dairy products a day will help you burn more fat. 


It's important to keep track of your total carbohydrate intake at mealtime. Low glycemic carbohydrates should account for 45-65% of your daily calorie intake, while moderate or high glycemic carbs should only make up the rest of your diet. The following list will help you understand what foods are considered low glycemic so that you can start incorporating these healthy choices into every meal! Also remember that eating lean meats/proteins with vegetables is always a healthy choice!