1. Oats
Rolled or steel-cut oats have a lower GI than instant oatmeal. They provide steady energy and are rich in soluble fiber, which supports fullness and digestion.
2. Lentils and Chickpeas
These legumes are excellent sources of plant-based protein and fiber. They digest slowly, keeping blood sugar stable while helping curb hunger.
3. Non-Starchy Vegetables
Leafy greens, broccoli, zucchini, and peppers are all naturally low GI. Packed with vitamins and minerals, they also add volume to meals without excess calories.
4. Apples and Pears
Fruits like apples and pears are naturally sweet but have a low GI due to their fiber content. They’re great for snacking or adding to salads for crunch.
5. Sweet Potatoes
Unlike regular potatoes, sweet potatoes have a lower GI and are rich in fiber, vitamins, and antioxidants. They provide satisfying comfort food without the sugar spike.
6. Whole Grains
Quinoa, barley, and brown rice are nutrient-dense grains that are digested more slowly than refined grains. They provide steady energy and help you feel satisfied.
7. Greek Yogurt
Unsweetened Greek yogurt has a low GI, plus it’s high in protein, which promotes satiety. Pair it with fruit or nuts for a balanced snack.
8. Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds all have a low GI. They add crunch, healthy fats, and fiber to meals, helping regulate hunger.
