The glycemic index (GI) is a measure of how quickly a food can raise blood sugar, so only foods containing carbohydrates have a glycemic index. Therefore, those foods that have a low GI slowly raise blood glucose, while those that have a high GI quickly raise blood sugar, according to MedlinePlus.

Thus, it is worth knowing the list of foods that have a low glycemic index and are also rich in fiber, characteristics that help control blood sugar rises and, therefore, one of the keys to avoid or monitor diabetes.

This is the list of ten foods that have a low glycemic index, that is, they do not rapidly increase the blood glucose level:

  • Quinoa
  • Whole grains with high fiber content
  • Oatmeal
  • Carrot
  • Fruits such as apples, oranges or grapes
  • Plain yogurt, with no added sugars
  • Brown rice
  • Rye bread

In addition to these, there are other foods with the same characteristics that can be ingested without a rapid increase in glucose, such as couscous, raisins, cod, nuts or legumes, among others.


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