Low Glycaemic Foods That Help Control Blood Sugar Naturally
Verified By
KIMS-SUNSHINE
Specialist,
19 September, 2025
Blood sugar abnormalities happen due to haphazard life styles leading to abnormal metabolic disorders like Type 2 diabetes etc. Keeping a check on sugar levels on a daily basis or a day-to-day life often involves making mindful food choices and lifestyle.
One method among multiple ways to tackle such metabolic disturbances like increased blood sugar as we see in diabetes is the concept of the glycaemic Index (GI) – a rating system that shows how quickly a food raises blood sugar levels. This can be very helpful. This can be extremely applicable in cuisines and lifestyles which include excessive carbohydrate rich foods.
Glycaemic Index And Diabetes
Diabetes is one of the metabolic disorders where there is a spike in blood sugar levels. A controlled and calculated approach with respect to diet in such cases can help the individual to pursue a normal lifestyle.
The glycaemic index is a component that measures how much a food can affect your blood sugar levels. Several factors affect the glycaemic index like the ripeness, nutrient composition, and cooking method used. It is a tool that is often used to promote better blood sugar management.
Increasing awareness of what you put on your plate and its effects on your body is the core concept behind understanding glycaemic index.
Classification Of Glycaemic Foods
Foods are generally classified into 3 categories on a scale ranging from 0-100.
- Low glycaemic index range: 55 or less
- Medium glycaemic index range: 56-69
- High glycaemic range: 70 or above.
Highly refined foods and sugar are digested more quickly and often have a high GI, while foods rich in protein, fat, or fibre typically have a low GI.
Foods that contain no carbs such as meat, fish, poultry, nuts, seeds, herbs, spices and oils are not assigned a glycaemic index.
Low GI Foods List For Diabetes
Low-GI foods have complex metabolic structures and due to this complexity, the body requires more time to break them down into the simplest form for the process of absorption. Hence, this delay in absorption can help the body to maintain a stable blood glucose level , providing sustained energy and supporting weight management in the long term.
Since they release glucose slowly into the bloodstream and are digested gradually, they can help in preventing sudden blood sugar spikes within the body.
Low Glycaemic Index Foods (55 Or Less) Common In The Indian Diet
Non- starchy vegetables
- Broccoli
- Cauliflower
- Carrots
- Spinach
- Tomatoes
- Bitter gourd
- Bottle gourd
- Okra
- Green leafy vegetables
- Cabbage
- Eggplant
- Onions
- Cucumbers(various)
- Peppers
- Mushrooms
- Beans and sprouts
- Kohlrabi
- Celery
Legumes
- Lentils
- Black beans
- Chickpeas
- Kidney beans
- Rajma
- Chana
- Moon dal
- Masoor dal
- Pinto beans
- Soy beans
- Navy beans
- Black eyed peas
- Split peas
- Tofu
- Lima beans
- Peanuts
- Walnuts
- Pumpkin seeds, sunflower seeds, chia and flax seeds
Whole grains
- Barley
- Whole wheat kernels
- All bran and fiber one cereals
- Whole grain pasta
- Sourdough bread
- Quinoa
- Buckwheat
- Faro
- Oats
- Millets
- Brown rice
Fruits
- Apples
- Dried apricots
- Under ripe banana
- Peaches
- Strawberries
- Oranges
- Cherries
- Coconut
- Cranberries
- Blueberries
- Pears
- Plum
- Grape fruit
- Lemons
- Limes
- Guava
- Papaya
Very low GI animal foods
- Chicken
- Turkey
- Eggs and egg whites
- Fish and shell fish
- Beef, pork and other meat
These are some plant and animal based options that we commonly consume or should explore, to help improve metabolic health.
Natural Ways To Reduce Blood Sugar
- Increase fiber intake.
- Choose complex carbs like sweet potatoes and whole grains.
- Drink more water.
- Add specific foods like cinnamon, fenugreek seeds or small doses of apple cider vinegar.
- Eat small, frequent meals.
Conclusion
Following a low glycaemic index diet offers several health benefits, as it can help balance your blood sugar levels, reduce liver fat and increase short-term weight loss. Gradual change in the meal plan, swapping one ingredient a week, planning your meals and listening to your body helps in making better food related choices. Over time, these small steps can lead to better blood sugar control, increased energy and long-term health benefits.
