What Are the Best Low-Glycemic-Index Foods?
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What Are the Best Low-Glycemic-Index Foods?
The glycemic index (GI)is a measure of how quickly and how much a carbohydrate-containing food raises blood sugar. Low-GI foods raise blood sugar more slowly and steadily, making GI a particularly important guide for people with diabetes or prediabetes. However, GI alone does not mean “healthy” or “unhealthy”: portion size, preparation, foods eaten together, and even individual metabolism change the result. This article explains what GI is, values verified against international tables, the best low-GI foods, the concept of glycemic load , and current scientific evidence.
- Definition: The ratio of the blood glucose curve over 2 hours after eating a portion containing 50 g of carbohydrate to that after pure glucose (100).
- Thresholds: Low ≤55, medium 56-69, high ≥70.
- Groups with the lowest GI: Legumes (kidney beans 24, chickpeas 28, lentils 32), milk and dairy products (37-41), most fruit (apples 36, oranges 43), and carrots (39).
- Glycemic load matters: Watermelon has a high GI (76), but a serving has a low glycemic load (8).
- Evidence: In people with diabetes, a low-GI diet reduces HbA1c by approximately 0,3 percentage points; a high-GI diet was associated with more cardiovascular events in a large follow-up study.
- Cancer: According to the World Cancer Research Fund, a high glycemic load probably increases the risk of uterine (endometrial) cancer.
- All GI values were rechecked against the International Tables of Glycemic Index; the statement that “white bread has a GI of 100” was corrected.
- Sections on glycemic load, factors affecting GI, and differences between individuals were added.
- A 2021 meta-analysis, the PURE study, and World Cancer Research Fund data were added.
- Diabetes data from Türkiye and examples involving our traditional foods were added.
Türkiye is one of the countries where diabetes is most common. According to the International Diabetes Federation’s 2024 data, among people aged 20-79 in our country, approximately 9,6 million adults live with diabetes (age-standardized prevalence 16,5%), and approximately 45% are unaware of their condition. Impaired fasting glucose has a prevalence of 8,6%, and impaired glucose tolerance of 7,6%. We explain diabetes, prediabetes, and insulin resistance in this article in detail.
What Is the Glycemic Index, and How Is It Measured?
GI is measured according to an international standard (ISO 26642:2010). At least 10 healthy volunteers eat a portion of a test food containing 50 grams of available carbohydrate ; their blood glucose is measured over the next 2 hours. The area under the blood glucose curve is divided by the area obtained when the same people consume 50 grams of pure glucose, then multiplied by 100.
| GI category | Value | Meaning |
|---|---|---|
| low | 55 or below | Raises blood sugar slowly and slightly |
| medium | 56-69 | Moderate effect |
| high | 70 or above | Raises blood sugar rapidly and substantially |
Some sources use white bread rather than glucose as the reference and assign white bread a value of 100 (the “bread scale”). On the widely used glucose scale , white wheat bread has a GI of approximately 75. Confusing these two scales can lead to misinterpretation; all values in this article use the glucose scale.
Figure 1 · Blood Glucose After High- and Low-GI Foods
GI compares the area under the blood glucose curve: the steeper and higher the curve, the higher the GI.
Glycemic Load: Taking Portion Size Into Account
GI is always measured using an amount containing 50 grams of carbohydrate, but the portions we eat in real life differ. Glycemic load (GL) addresses this limitation: GL = GI × carbohydrate in a serving (g) / 100. A glycemic load of 10 or below is considered low, 11-19 medium, and 20 or above high.
Figure 2 · High GI, Low Load: The Watermelon Example
A food’s actual effect on blood sugar depends on both its GI and the amount of carbohydrate in the serving.
Glycemic Index of Commonly Eaten Foods
The following values, published in 2008 and covering 205 studies and 2.487 foods, come from the International Tables of Glycemic Index and Glycemic Load. Values can vary between varieties, brands, and cooking methods of the same food, so treat these numbers as guidance rather than exact values.
| Food | GI | Category |
|---|---|---|
| Fructose (fruit sugar) | 15 | low |
| Kidney beans | 24 | low |
| Chickpeas | 28 | low |
| Lentils | 32 | low |
| Apple | 36 | low |
| Skimmed milk / whole milk | 37 / 39 | low |
| Carrots (boiled) | 39 | low |
| Fruit yogurt | 41 | low |
| Dates (fresh / dried) | 42 / 62 | low / medium |
| Orange | 43 | low |
| Spaghetti (white) | 49 | low |
| Banana | 51 | low |
| Porridge (rolled oats) | 55 | low |
| Table sugar (sucrose) | 65 | medium |
| Brown rice (boiled) | 68 | medium |
| White rice (boiled) | 73 | high |
| Whole-wheat bread | 74 | high |
| White wheat bread | 75 | high |
| Watermelon | 76 | high |
| Boiled potatoes | 78 | high |
| Instant oatmeal | 79 | high |
| Cornflakes | 81 | high |
| Instant mashed potatoes | 87 | high |
Notable Findings From the Table: Whole-wheat bread and white bread have almost the same GI (74 and 75); the benefits of whole-grain bread mainly come from its fiber, vitamin, and mineral content. Table sugar (65) and fructose (15) may appear to have a low or medium GI, but that does not make them healthy. We explain the difference between whole-grain and whole-wheat bread in this article .
The Best Low-GI Foods
Kidney beans, chickpeas, and lentils have a low GI and are rich in protein and fiber. Turkish staples such as white bean stew, chickpea stew, and lentil soup are among the best options for blood sugar.
Milk and yogurt raise blood sugar slowly thanks to their protein and fat. Choose unsweetened yogurt; fruit-flavored and sweetened products increase the sugar load.
Apples, oranges, pears, and bananas have a low GI. Eating whole fruit rather than drinking its juice preserves fiber. Keep dried fruit portions small because their sugar is concentrated.
They contain a fiber called beta-glucan. Choose rolled oats rather than instant or flavored oat products.
Carrots have a low GI; nonstarchy vegetables such as leafy greens, tomatoes, peppers, and zucchini have very little effect on blood sugar.
Contrary to popular belief, white spaghetti has a low GI, but prolonged cooking increases it. Portion control remains important.
Foods with no or very little carbohydrate, such as meat, fish, eggs, olive oil, and nuts, have no GI value because a portion containing 50 g of carbohydrate cannot be measured. When eaten with carbohydrate foods, they may slow the rise in blood sugar, but their calorie, saturated fat, and salt contents must also be considered.
What Changes a Food’s GI?
- Processing and grinding: In finely ground grains, starch is more accessible to digestive enzymes, increasing GI.
- Cooking time: Prolonged cooking increases GI. Cooking pasta “al dente” keeps its GI low.
- Ripeness and variety: Sugar levels rise as fruit ripens; different varieties of rice and potatoes have different GI values.
- Acid: Lemon juice or vinegar slows stomach emptying, lowering the meal’s GI.
- Fat and protein: Fat and protein eaten together delay stomach emptying.
- Type of starch: Starches high in amylose are digested more slowly than those high in amylopectin.
- Cooling: When cooked potatoes or rice are cooled in the refrigerator, resistant starch increases and GI falls; resistant starch in potatoes may increase by more than one third.
We explain how starch, fructose, and excess sugar are processed in the body in this article .
Not Everyone’s Blood Sugar Responds the Same Way
GI values are averages across a group of people. In 2015, a study published in Cell examined approximately 47.000 meals eaten by 800 people and showed that blood glucose responses to the same meal vary greatly between individuals, with differences linked to personal characteristics such as gut bacteria. Continuous glucose monitors can help people see how they respond to different foods; we discuss this in this article .
Scientific Evidence: What Does a Low-GI Diet Offer?
- Blood sugar control in diabetes: In 2021, a meta-analysis published in BMJcombined 27 randomized trials involving 1.617 people with type 1 or type 2 diabetes. Low-GI/GL diets reduced HbA1c by 0,31 percentage pointsand fasting blood glucose by 0,36 mmol/L. LDL cholesterol, triglycerides, body weight (an average of 0,66 kg), and the inflammatory marker CRP also fell by small but significant amounts. The authors considered the effects small but clinically meaningful.
- Cardiovascular disease: In the PURE study, 137.851 people from five continents were followed for approximately 9,5 years (NEJM, 2021). Compared with the lowest-GI group, the highest-GI group had a greater risk of a major cardiovascular event or death: among those with cardiovascular disease, the increase was 51%and among those without it, 21% . As this was an observational study, it does not definitively establish cause and effect.
- Cancer: The World Cancer Research Fund (WCRF) states that a high glycemic load is a probable cause of uterine (endometrial) cancer : each 50-unit increase in daily glycemic load raises risk by approximately 15%. Obesity and insulin resistance may mediate this association. We discuss the claim that sugar “feeds” cancer in this articleand the relationship between diabetes and cancer in this article .
Guidelines do not recommend a single “diabetes diet.” The American Diabetes Association recommends an individualized eating plan based on each person’s eating habits, preferences, and goals, focusing on carbohydrate quality (whole grains, legumes, vegetables, and fruit; less added sugar and refined grains). Low-GI choices are one tool that can form part of this plan. We explain the role of the Mediterranean diet in type 2 diabetes in this article .
- Low GI does not always mean healthy: Fructose, some sweetened ice creams, and chocolates may have a low GI because of their fat content. GI does not indicate a food’s calories, saturated fat, salt, or degree of processing.
- High GI does not always mean bad: Foods low in carbohydrate, such as watermelon, have a limited actual effect. Rapidly absorbed carbohydrates may be needed after prolonged exercise or during low blood sugar.
- A meal is a whole: The same bread raises blood sugar differently when eaten with cheese and olive oil than when eaten alone.
- Individual differences are substantial: Table values are averages; your own response may differ.
- Portion size still matters: Even a low-GI food produces a high glycemic load when eaten in large quantities.
Türkiye and Our Traditional Foods
- Diabetes burden: According to the International Diabetes Federation, Türkiye has the largest number of people with diabetes and the highest diabetes prevalence in the European region. The 2010 TURDEP-II study measured a prevalence of 16,5%. We share our current assessment of the number of people with diabetes in our country in this article .
- A wealth of legumes: Low-GI legumes such as white beans, chickpeas, and lentils are cornerstones of Turkish cuisine. Making them the main carbohydrate source instead of rice and bread is one of the most effective changes rooted in our own food culture for blood sugar.
- Bread consumption: High bread consumption in Türkiye means that bread accounts for a substantial share of daily glycemic load. Smaller portions and eating bread with legumes, vegetables, and protein sources reduce the load.
- Measurements for traditional foods are limited: There are few studies on the GI of Turkish foods. In a laboratory study published in 2025, GI estimates for tarhana from different regions ranged widely from low (approximately 57 for the Konya type) to high (up to 95), showing how much even the same dish can vary by recipe. Interpret these values cautiously, as they were measured in the laboratory rather than in humans.
Practical Tips for Low-GI Eating
- Prioritize legumes: Have white beans, chickpeas, or lentils several times a week; use bulgur and legumes instead of, or alongside, rice.
- Choose less processed foods: Rolled oats instead of instant oats, boiled potatoes instead of mash, and whole fruit instead of fruit juice.
- Cook pasta al dente, and try eating rice and potatoes after cooking and cooling them (for example, in a salad).
- Do not eat carbohydrates alone: Pair them with yogurt, cheese, eggs, olive oil, vegetables, and lemon or vinegar.
- Watch portions: Half the plate can be nonstarchy vegetables, one quarter protein, and one quarter carbohydrate.
- Choose whole grains for fiber: Even if the GI difference is small, they offer fiber, vitamins, and minerals. We explain the importance of whole grains in this article .
- Stop drinking sugary drinks: They are among the fastest sources of blood sugar increases.
You can find a longer list of foods included in a GI diet in our glycemic index diet food list article.
Frequently Asked Questions
- What Should the Glycemic Index Be?
- 55 or below is considered low, 56-69 medium, and 70 or above high. Low-GI foods are recommended to make up most of the daily diet, but glycemic load and food quality must also be considered.
- Does a Low-GI Diet Help With Weight Loss?
- It has no miraculous effect on its own. In a pooled analysis of studies in people with diabetes, average weight loss was limited to approximately 0,7 kg. However, fiber-rich and less processed foods can increase fullness and make calorie control easier.
- Does Whole-Wheat Bread Have a Lower GI Than White Bread?
- Only slightly. According to international tables, their GI values are almost identical (74 and 75). The main benefit of whole-wheat bread is its greater fiber, vitamin, and mineral content. Reducing portions and eating bread with protein and vegetables is more effective for blood sugar.
- Does Eating Fruit Raise Blood Sugar?
- Most whole fruits have a low or medium GI and contain fiber. Fruit juices and dried fruits may raise blood sugar faster and more strongly. People with diabetes should control fruit portions and preferably eat them with main meals.
- Is Watermelon Forbidden for People With Diabetes?
- No. Although its GI is high, a serving has a low glycemic load. A reasonable portion can be eaten, preferably with a meal.
- Do People Without Diabetes Need to Consider GI?
- A diet based on low-GI, fiber-rich, and less processed foods is a healthy approach for everyone. It is especially important for people with prediabetes, insulin resistance, obesity, or a family history of diabetes.
Glossary
- The glycemic index (GI)
- The ratio of the blood sugar rise over 2 hours after a food containing 50 g of carbohydrate to that after pure glucose.
- Glycemic load (GL)
- A measure that considers GI together with the amount of carbohydrate in a serving.
- HbA1c
- A blood test showing average blood sugar over the past 2-3 months.
- Resistant starch
- A type of starch that is not digested in the small intestine and acts like fiber.
- Beta-glucan
- A soluble fiber found in oats and barley that helps lower cholesterol.
- Amylose / amylopectin
- The two components of starch; amylose is digested more slowly and amylopectin more quickly.
DROZDOGAN Academy Commentary
The glycemic index is a useful tool for understanding carbohydrate “quality,” but it is not a diet on its own. Used correctly, it offers a simple, practical guide to balancing blood sugar, especially in a country such as Türkiye where diabetes is very common.
⚡ Why it matters
Approximately 10 million adults in Türkiye live with diabetes, and almost half have not been diagnosed. A high-glycemic-load diet is associated with diabetes, cardiovascular disease, and some cancers (particularly uterine cancer). Dietary carbohydrate quality is one modifiable factor in these risks.
✅ Strengths
GI is measured using a standardized method, and extensive international tables are available. Randomized studies in people with diabetes show small but meaningful benefits. The legume-rich dishes of Turkish cuisine make low-GI eating easy to adopt.
⚠️ Limitations
Values are averages and vary greatly between individuals. GI does not reflect portion size, food quality, or the meal as a whole. Not every low-GI food is healthy. Measurements for Turkish foods are very limited.
🩺 What to do in practice
- Consider GI together with glycemic load and portion size , rather than on its own.
- In your weekly menu, increase legumes and reduce bread and rice portions.
- Less processed foods are preferable; reduce sugary drinks and instant breakfast cereals.
- If you have diabetes or prediabetes, work on an individualized eating plan with your dietitian and physician.
- If appropriate, observe your response with continuous glucose monitoring .
❓ Open questions
Are personalized nutrition recommendations based on gut bacteria and continuous glucose monitoring more effective than standard advice? How will tables change when the GI of Turkish staple dishes is measured in humans? Does low-GI eating reduce cancer risk independently of weight control?
Our brief verdict: Low-GI foods, especially legumes, whole fruit, dairy products, and less processed grains, are good choices for balancing blood sugar. The best approach, however, is to consider GI together with portion size, glycemic load, and food quality, rather than focus on a single number.
- This article is the September 2026 update of our article on low-glycemic-index foods. It was prepared using public sources: the 2008 International Tables of Glycemic Index, the University of Sydney glycemic index website, the Linus Pauling Institute, the ISO standard, the WCRF report, the International Diabetes Federation, and published studies.
- Corrections to the previous version: The statement that “glucose and white bread have a GI of 100” was corrected (white bread is approximately 75 on the glucose scale), as was the medium-GI range (56-69). Confusion between low-carbohydrate and low-GI diets, the 2019 guideline citation, an unverifiable blood pressure claim, and nutrient values per serving were removed. Glycemic load, scientific evidence, and Türkiye data were added.
- Information reported through secondary sources: BMJ 2021 meta-analysis results were taken from a Medscape summary; PURE results from an institutional summary; Cell 2015 study details were taken from an institutional database. The exact wording on GI in the American Diabetes Association’s 2026 guideline could not be verified; ADA recommendations in this article are presented as general principles.
- Not verified: GI values for bulgur, plain yogurt, and Turkish bread measured in humans; tarhana values are laboratory estimates.
- Based on general knowledge: The low GI of pears, the plate model recommendation, and high bread consumption in Türkiye are presented as established knowledge.
- The “Limitations of the Glycemic Index” section and Academy commentary are our own.
- The diagrams were derived from verified statements in the text and contain no new data. Figure 1 is schematic.
- This article is not individualized medical or nutritional advice. If you have diabetes, develop your eating plan with your physician and dietitian.
References
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-2283.
- The University of Sydney. Glycemic Index: About GI; FAQs (glycemicindex.com).
- Linus Pauling Institute, Oregon State University. Glycemic index and glycemic load. January 2026.
- ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification.
- Chiavaroli L et al. Effect of low glycaemic index or load dietary patterns on glycaemic control and cardiometabolic risk factors in diabetes. BMJ. 2021. Medscape summary.
- Jenkins DJA et al. Glycemic index, glycemic load, and cardiovascular disease and mortality (PURE). N Engl J Med. 2021;384(14):1312-1322.
- Zeevi D et al. Personalized nutrition by prediction of glycemic responses. Cell. 2015;163(5):1079-1094.
- World Cancer Research Fund / AICR. Diet, nutrition, physical activity and endometrial cancer. 2013 (2018 revision).
- International Diabetes Federation. IDF Diabetes Atlas 2024: Türkiye.
- Satman İ et al. TURDEP-II. Eur J Epidemiol. 2013.
- Dinçer and Sayın. In vitro glycemic index of different tarhana types. Eur J Multidiscip Health Sci. 2025.
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