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9 Delicious Foods That Are Actually Low on the Glycemic Index

4 minute read

For those of us who are watching our insulin levels, finding food that’s both appetizing and healthy can be a bit of a challenge. We comprised a list of treats that taste good and, on average, are especially low on the Glycemic Index.

Be warned, however—you may be surprised that some of the foods listed below are generally insulin-friendly.

Dark Chocolate 
Glycemic Index: 23 | Glycemic Load: 5

Try to find a dark chocolate with a cocoa content of at least 70% for a tasty treat that’s simultaneously healthy and low on the glycemic index. Apart from that, new research continues to find other ways in which dark chocolate can be good for you.

Low-Fat Ice Cream
Glycemic Index: 42 | Glycemic Load: 9

While it has one of the higher GI’s on our list, low fat-ice cream is still technically considered low on the Glycemic Index.

Glycemic Index: 34 | Glycemic Load: 5

For a sweet without a sugar rush, grab a fresh apricot and enjoy. 

Fresh grapefruit

Glycemic Index: 25 | Glycemic Load: 5

Here is another tasty sweet that’s also packed with health benefits, like improving insulin resistance.

Egg-Based Fettucine 
Glycemic Index: 32 | Glycemic Load: 15

It’s not technically low on the Index, since its G.L. is over ten, but we wanted to include egg-based fettucine for the pasta lovers. This type of fettucine is one of the lowest pastas on the Index, so it’s a good option if you need a fix. 

Peanut M&M’s 
Glycemic Index: 33 | Glycemic Load: 6

Yes, you really can grab a handful of peanut M&M’s without the guilt. The truth is that peanuts are extremely low on the G.I., which makes up for the slightly higher G.I. of milk chocolate.

Kellogg’s All-Bran Cereal 
Glycemic Index: 38 | Glycemic Load: 8

You can still enjoy your morning cereal if you opt for an all-bran option.


Coconut Flour Pancakes
Glycemic Index: 46 | Glycemic Load: 10

Pancake lovers can have a short stack if they make them with coconut flour.

| Related: Coconut-Crusted Tofu With Sweet Chili Sauce |

Pizza, Super Supreme from Pizza Hut 
Glycemic Index: 36 | Glycemic Load: 7

Before you get too excited, one note of caution: these G.I. numbers are based on pizza from the Australian franchises, so they may not directly reflect U.S. ingredients. If you’re craving pizza, however, this might be a good option, at least from a Glycemic Load perspective. 

The Bottom Line

While not all of these foods are necessarily healthy in certain other regards, they do boast a low Glycemic Index that can be palatable for individuals focusing on keeping their insulin levels balanced. As always, we recommend checking with a doctor or a dietitian before changing your diet with these, or any other foods.

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