Click it and Unblock the Notifications
Latest Updates
-
A Hotel on Wheels: Bihar Rolls Out Its First Luxury Caravan Buses -
Bharti Singh-Haarsh Limbachiyaa Welcome Second Child, Gender: Couple Welcome Their Second Baby, Duo Overjoyed - Report | Bharti Singh Gives Birth To Second Baby Boy | Gender Of Bharti Singh Haarsh Limbachiyaa Second Baby -
Bharti Singh Welcomes Second Son: Joyous News for the Comedian and Her Family -
Gold & Silver Rates Today in India: 22K, 24K, 18K & MCX Prices Fall After Continuous Rally; Check Latest Gold Rates in Chennai, Mumbai, Bangalore, Hyderabad, Ahmedabad & Other Cities on 19 December -
Nick Jonas Dancing to Dhurandhar’s “Shararat” Song Goes Viral -
From Consciousness To Cosmos: Understanding Reality Through The Vedic Lens -
The Sunscreen Confusion: Expert Explains How to Choose What Actually Works in Indian Weather -
On Goa Liberation Day 2025, A Look At How Freedom Shaped Goa Into A Celebrity-Favourite Retreat -
Daily Horoscope, Dec 19, 2025: Libra to Pisces; Astrological Prediction for all Zodiac Signs -
Paush Amavasya 2025: Do These Most Powerful Rituals For Closure On The Final Amavasya Of The Year
15 Low Glycemic Index (GI) Foods For Diabetes Management
Many factors contribute to the development of diabetes such as obesity, sedentary lifestyle, smoking, lack of physical activity and consumption of high carbohydrates foods. The role of dietary carbs is, however, controversial in many studies.
This is because, in many previous studies, glucose response was directly linked to the consumption of carbohydrates in ways that if a person consumes more carbs, their glucose levels tend to increase soon.
However, with the arrival of the concept of the glycemic index (GI), the theory got controversial as some carb-rich foods such as bread and brown rice with similar carbohydrates contents, do not usually cause a sudden spike in the glucose levels.
Glycemic index is a value which is assigned to foods based on how much blood sugar levels they increase. If the GI of a food is low (below 55), it contains carbs that take longer to break down, get digested, absorbed and metabolised and thus, tends to raise the glucose levels very slowly. [1]
But the glycemic index, however, does not take into account the amount of food consumed. It does not say about the complete effect of glucose on blood levels. This is why, glycemic load (GL), another factor was developed which combines both the quantity and quality of carbohydrates.
For example, the GI of watermelon is 80, which is high compared to other fruits. But a small serving of carbs will not do any harm. The low GL foods (10 or below) along with low GI foods together stabilise the glucose levels and help in the management of diabetes.
In this article, you will find some of the low glycemic index and glycemic load foods which are also healthy and nutritious and can be added to a diabetes diet. Take a look.
Fruits
1. Orange
According to the American Diabetes Association (ADA), orange is low on the glycemic index, which is why it tends to affect the glucose levels very slowly. It is also packed with fibre, potassium, folate and vitamin C which contribute to the health benefits of diabetics.
The
GI
of
orange
is:
48
The
GL
of
orange
is:
6
2. Grapefruit
Both grapefruit and grapefruit juice are considered healthy for diabetics as they are low in the glycemic index. Grapefruit is also rich in protein and fibre and its effect is also similar to metformin, an effective antidiabetic drug.
The
GI
of
grapefruit
is:
25
The
GL
of
grapefruit
is:
3
3. Apple
According to the ADA, apple can be included in a diabetes diet although they contain carbohydrates and sugars. This is because they contain sugar (fructose) which is quite different from other processed sugars. Also, apple is a great source of fibre and many micronutrients. [2]
The
GI
of
apple
is:
38
The
GL
of
apple
is:
5
4. Banana
Banana is a very good choice for diabetics. It is available in all seasons and has a low GI due to the presence of fibre. However, avoid consuming too many bananas as they are also high in carbs. Also, avoid bananas which are too ripe.
The
GI
of
banana
is:
54
The
GL
of
banana
is:
11-22
(small-large
banana)
5. Grape
Grape is significantly associated with a lower incidence of diabetes. It contains a potent phytochemical called resveratrol that modulates the glucose levels and prevents them from increasing.
The
GI
of
grape
is:
46
The
GL
of
grape
is:
14
Vegetables
6. Broccoli
Broccoli contains a high concentration of sulforaphane that tend to decrease glucose levels and improve insulin resistance in diabetics. It has a low GI and low GL along with vital nutrients like calcium, iron, zinc and vitamins. [3]
The
GI
of
broccoli
is:
15
The
GL
of
broccoli
is:
1
7. Spinach
According to a study, inorganic nitrate in this veggie tend to reverse the progression of insulin resistance and cell dysfunction, thus stabilising the glucose levels and preventing complications related to diabetes. [4]
The
GI
of
spinach
is:
15
The
GL
of
spinach
is:
1
8. Tomato
Tomato is low in the glycemic index as well as rich in antioxidants. It tends to decrease oxidative stress in the body and prevent inflammation, which is the main cause of diabetes and its complications.
The
GI
of
tomato
is:
15
The
GL
of
tomato
is:
9. Carrot
Both
raw
and
cooked
carrot
are
considered
healthy
for
diabetics
as
carrots
help
decrease
the
blood
glucose
value.
Juice
of
carrot
is
also
preferred
for
the
management
of
diabetes.
Carrots
are
low
in
glycemic
index
and
calories
and
packed
with
essential
vitamins.
The
GI
of
carrot
is:
47
The
GL
of
carrot
is:
2
10. Cucumber
Cucumber is an ideal food for both glycemic control and reduction of diabetes complications. This food also has antioxidative effects on pancreatic cells and prevent them from the damage caused by free radicals.
The
GI
of
cucumber
is:
15
The
GL
of
cucumber
is:
1
Others
11. Almond
Dried fruits like almonds help reduce the glucose spike and manage hyperglycemia. They also have a positive effect on cholesterol levels and potentially decrease the risk of heart diseases in diabetics. [4]
The
GI
of
almond
is:
5
The
GL
of
almond
is:less
than
1
12. Prunes
Prunes are dried plums which are rich in fibre and low in glycemic index. They are also packed with nutrients like vitamin A, vitamin B2, potassium and protein. Prunes are also known to increase satiety and decrease the intake of food.
The
GI
of
prunes
is:
40
The
GL
of
prunes
is:
9
13. Chickpeas
A study talks about the high satiety and low glycemic index of chickpeas. They can cause a reduction of 29-36 per cent in the glucose levels within 0-120 minutes. Chickpeas are high in fibre and resistant starch which is responsible for their low GI. [5]
The
GI
of
chickpeas
is:28
The
GL
of
chickpeas
is:
less
than
10
14. Lentils
Regular consumption of lentils is associated with improved glycemic index and lower incidence of diabetes. They are packed with a wide range of bioactive compound, including polyphenols that possess anti-diabetic properties.
The
GI
of
lentils
is:
32
The
GL
of
lentils
is:less
than
10
15. Brown rice
A study says that replacing white rice with brown rice tend to lower diabetes risk by 16 per cent. Brown rice contains a large amount of dietary fibre, minerals and vitamins that help manage the glucose levels and prevent its sudden spike.
The
GI
of
brown
rice
is:
55
The
GL
of
brown
rice
is:
23
Continue with Google