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Diet & Fitness

9 Delicious Foods That Are Actually Low On The Glycemic Index

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.

  1. 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. 

  2. 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.

  3. Apricots
    Glycemic Index: 34 | Glycemic Load: 5

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

  4. Grapefruit 
    Glycemic Index: 25 | Glycemic Load: 5

    Here is another tasty sweet that’s also packed with health benefits.

  5. 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. 

  6. 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.  

  7. 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.3

  8. Coconut flour pancakes
    Glycemic Index: 46 | Glycemic Load: 10

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

  9. 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. 

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 dietician before changing your diet with these, or any other foods.


  1. http://www.glycemicedge.com/10-of-the-best-tasting-low-glycemic-foods/
  2. http://www.optimalfoods.org
  3. http://www.gilisting.com/2004/05/glycemic-index-mixed-meals.html

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