List of Low GI Carbohydrates

Updated November 21, 2016

GI stands for glycemic index. The glycemic index ranks foods according to how they affect blood glucose levels. Foods that rank high in the glycemic index are absorbed quickly and cause blood glucose levels to rise rapidly. Foods that are low on the glycemic index are taken into the bloodstream slowly, allowing the levels to remain stable.

Oats, Porridge and Muesli

Oats such as porridge and muesli are low-GI foods. In addition to keeping the blood glucose level stable they also keep you feeling full for a long time, according to Be selective when buying muesli. Check that it is natural and free of added sugars.

Sweet Potatoes

According to the website Australian Lifestyle Fitness, sweet potatoes are an excellent low-GI food. They taste sweet, which makes them a nutritious alternative to foods that are high in sugars. Eating sweet potatoes as well as other low-GI foods can be effective in preventing type 2 diabetes. Those already suffering from the condition can control their blood sugar levels and improve their overall health by following a low-GI diet.

Fruits states that fruits can rank high, medium or low on the GI index. Fruits that rank low include apples, berries, cherries, grapes, grapefruit, pears, peaches, strawberries and raspberries. Eating regular portions of these low-GI fruits can help promote weight loss and overall good health.


Legumes such as peanuts, lentils, Lima beans, butter beans and peas are all low-GI foods, but just because something is a legume doesn’t mean it ranks low on the GI index. Broad beans and baked beans rank between high and medium, so avoid these if a low GI is your goal. Adding low-GI legumes to the diet can help in the prevention of heart disease, says


Pasta is an excellent choice for those who are active and still wish to follow a low-GI diet. Pastas are released slowly but also help to keep endurance levels high. Long- and middle-distance runners frequently add pastas to their diet to provide energy to their bodies.

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About the Author

Regina Hamilton has been writing off and on since leaving college in 1992. Her experience includes content writing for a legal Web site but has recently moved on into other areas including eHow, Garden Guides and Answerbag. Hamilton has a Master of Fine Arts in creative writing from Ohio State University.