Low GI Foods for Diabetics

What is the glycemic index?

The glycemic index (GI) is a ranking system for carbohydrates in foods based on how they affect blood glucose (sugar) levels. It compares the rise in blood sugar after eating a specific food to the rise caused by pure glucose, which has a GI of 100.

GI numbers and what they mean:

• Low GI (55 or less) foods digest and absorbs more slowly, leading to more stable blood sugar levels, reduced insulin spikes, longer-lasting energy and improved satiety (feeling full for longer).

  Food Example	GI Value
  Lentils	32
  Hummus	6
  Apple	36
  Whole wheat spaghetti	37
  Yam Mash	44

• Medium GI (56–69): Causes a moderate rise in blood sugar.

  Food Example	GI Value
  Brown rice	68
  Whole wheat bread	69
  Basmati rice (white)	58
  Banana (ripe)	62

• High GI (70 or more): Causes a rapid spike in blood sugar.

  Food Example	GI Value
  White bread	75
  Instant mashed potatoes	87
  Watermelon	76
  French fries	75

How can a low-GI diet benefit those with diabetes?

A low-GI diet can offer several key benefits for people with diabetes, especially those with type 2 diabetes, or insulin resistance:

1. Better blood sugar control. Low-GI foods cause a slower and more gradual rise in blood glucose levels. This helps prevent blood sugar spikes after meals, which can be difficult to manage and harmful over time.

2. Improved insulin sensitivity. By avoiding high spikes in blood sugar, the body may become more responsive to insulin, which is especially important in type 2 diabetes.

3. Reduced risk of hypoglycemia. Slow-digesting foods help maintain more consistent glucose levels, reducing the risk of sudden drops in blood sugar, particularly for those taking insulin or other glucose-lowering medications.

4. Weight management. Low-GI foods tend to keep you fuller for longer, which can help with appetite control and weight loss—both important for managing diabetes.

5. Lower risk of heart disease. A low-GI diet often includes high-fiber, nutrient-dense foods like whole grains, legumes, and vegetables, which may help reduce cholesterol levels and improve heart health—a major concern for people with diabetes.

In summary, a low-GI diet helps stabilize blood sugar, supports insulin function, and encourages healthier eating patterns, all of which are vital in managing diabetes effectively.

Our Top 3 Low Glycemic Index Recipes

1. Spaghetti Squash

Spaghetti squash is a great way to enjoy a low glycemic vegetable, and goes great with a protein of choice. This roasted spaghetti squash recipe transforms a robust squash into tender, flavorful noodles with just a drizzle of olive oil, a sprinkle of herbs, and a brief roast in the oven. This low glycemic vegetables is a great alternative to pasta or bread. The natural stringy texture of the squash mimics traditional noodles, while the addition of your favorite seasonings (for example… cajun seasoning) turn them into a dish you’ll want on a weekly basis.

Spaghetti Squash >

2. Cauliflower Rice

Turning a florets of cauliflower into small cauliflower rice granules is as easy as it sounds. Grate it with a cheese grater, then throw it into a blender or food processor, or shave it with a sharp knife. This low glycemic vegetable is great for this application as it has a texture and consistency more similar to rice than any other vegetable while being especially low on the glycemic scale.

Cauliflower Rice Recipe >

3. Butternut Squash Fires

Fries are a favorite. Weather you like the traditional french fry, curly fry, or yam fries this recipe gives you a low-carb version of french fries. Wholesome, crispy, guilt-free butternut squash fries, oven roasted to perfection. A simple but fulfilling snack or side dish that is low in low on the glycemic index.

Squash Fries Recipe >

Are there any drawbacks/imitations of only eating low-GI foods, or following the GI in general?

While the glycemic index (GI) is a useful tool, there are drawbacks and limitations to relying on it too heavily or eating only low-GI foods. Here are the key ones:

1. GI doesn’t reflect nutritional quality. A food can have a low GI but still be unhealthy (e.g., ice cream or certain processed snack bars with fat and sugar).Conversely, some nutritious foods have a high GI (like carrots, watermelon, or brown rice), but they provide important vitamins, fiber, and antioxidants.

2. Portion size matters (Glycemic Load).GI doesn’t account for how much carbohydrate is in a typical serving. For better accuracy, the glycemic load (GL) combines GI with portion size:
   

   GL = (GI × grams of carbohydrate per serving) ÷ 100

   Example: Watermelon has a high GI but a low GL because it’s mostly water and contains few carbs per serving.

3. Individual responses vary. People’s blood sugar responses to the same food can vary based on: Gut microbiome, insulin sensitivity, or what other foods are eaten at the same time.

4. Cooking method. The same food can have a different GI depending on how it’s cooked (e.g., al dente pasta vs. overcooked), ripeness of fruit (e.g., ripe bananas have a higher GI) or processing (e.g., instant oats vs. steel-cut oats).

5. It can be too restrictive. Avoiding all high-GI foods might cause someone to miss out on variety, nutrients, or the enjoyment of food. Balance, moderation, and overall diet quality matter more than focusing strictly on GI.

In summary the GI is a helpful guide, especially for people managing blood sugar, but it shouldn’t be used in isolation. A healthy diet should also consider:

• Nutrient density

• Fiber content

• Portion sizes

Using GI as one tool in a broader, balanced approach is usually the best strategy.