1. Whole Grains
Examples: Quinoa, barley, steel-cut oats, brown rice
- Slowly digested carbohydrates provide lasting energy.
- High in fiber, which promotes fullness and digestive health.
2. Legumes
Examples: Lentils, chickpeas, black beans, kidney beans
- Protein- and fiber-rich, which can help maintain steady energy.
- Versatile for salads, soups, and side dishes.
3. Non-Starchy Vegetables
Examples: Broccoli, spinach, zucchini, bell peppers
- Very low in GI and high in fiber, vitamins, and minerals.
- Add volume to meals without many calories.
4. Fruits with Low to Moderate GI
Examples: Apples, pears, berries, cherries
- Provide natural sweetness with fiber to slow digestion.
- Rich in antioxidants, vitamins, and minerals.
5. Dairy and Dairy Alternatives
Examples: Greek yogurt, milk, unsweetened soy milk
- Contain protein and carbohydrates that release energy slowly.
- Can be included as part of breakfast, snacks, or smoothies.
6. Nuts and Seeds
Examples: Almonds, walnuts, chia seeds, flaxseeds
- Contain healthy fats, protein, and fiber.
- Help maintain fullness and provide essential nutrients.
7. Healthy Oils in Moderation
Examples: Olive oil, avocado oil
- Although not carbohydrate sources, adding moderate healthy fats can help slow digestion and maintain balanced meals.
Sample Low-GI Meal Ideas
- Breakfast: Steel-cut oats topped with berries and chia seeds
- Lunch: Quinoa salad with chickpeas, spinach, and olive oil dressing
- Snack: Apple slices with almond butter
- Dinner: Grilled salmon with roasted non-starchy vegetables and a small serving of brown rice
