Top Low-Glycemic Vegetables | Signos

Publish date: 2024-09-04

Foods with a low glycemic index score raise blood glucose less than foods with a high glycemic index. Including more of these blood sugar-friendly veggies supports a healthy weight and is linked to a lower risk of many chronic diseases.

Here we share some of the best low GI veggies options. Keep in mind that each person can have slightly different responses to foods. GI scores are based on research on healthy people without any blood sugar balance issues, so it’s helpful to test the food (and even different portion sizes) with a continuous glucose monitor (CGM) to see how your body responds. 

High-Fiber, Low-Glycemic Vegetables

Raw carrots

Here's the nutritional info for one large carrot:

Artichokes

Here’s the nutritional info for one medium artichoke:

Asparagus

Here’s the nutritional info for one cup of asparagus:

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Red Cabbage

Here’s the nutritional info for one cup of shredded cabbage:

Jicama

Here’s the nutritional info for one cup of sliced jicama:

<p class="pro-tip"><strong>Learn more about </strong> <a href="./blog/how-potatoes-affect-blood-sugar">how different potato varieties affect blood sugar</a>.</p>

High-Protein, Low-Glycemic Vegetables

Many veggies contain small amounts of protein, but they aren't considered high protein foods. High protein, low glycemic plant-based protein options include beans and legumes.

These foods are high fiber, low GI foods that keep your blood sugar from spiking to keep you satisfied between meals, including:

<p class="pro-tip">Read: 9 Best Vegan Protein Options</p>

High-Carb, Low-Glycemic Vegetables

Sweet potatoes 

Here is the nutritional info for a medium boiled sweet potato:

Corn

Here is the nutritional info for one medium ear of yellow corn:

<p class="pro-tip"><strong>Learn more about </strong> <a href="./blog/corn-blood-sugar-weight-loss">corn, blood sugar and weight loss</a>.</p>

Butternut Squash

Here is the nutritional info for one cup of cooked and cubed butternut squash:

High-Fat, Low-Glycemic Vegetables

There are several high-fat, low-glycemic foods that are actually fruit (because they contain seeds), but many people call them vegetables.

Avocado

Here is the nutrition info for ½ cup sliced avocado:

Olives

Here is the nutrition info for 5 green olives:

<div class="pro-tip">Related reading:  <ul><li>9 Best Vegan Protein Options</li><li>Low-Glycemic Fruits</li><li>Colors of Fruits and Vegetables</li></ul></div>

FAQs

What does low glycemic mean?

Low glycemic means that a food won’t cause your blood sugar to spike. The glycemic index is a scale of 0-100 that ranks carbohydrates based on how they affect your blood sugar levels. 

Although individual responses can be different, foods with a lower score tend to raise your blood sugar more slowly than foods with a higher score. To keep your blood sugar levels stable, you can choose to eat mostly foods low on the glycemic index.

How does the preparation method affect blood sugar levels?

The preparation method of food can affect blood sugar levels because different methods of preparing food can alter the glycemic index (GI) of a food. Some methods of preparing food (such as boiling) can reduce the GI of a food, while other methods (such as frying) can increase the GI of a food and raise glucose faster.

<p class="pro-tip"><strong>Keep reading about </strong> <a href="./blog/vegetables-metabolic-health">the top 12 vegetables for metabolic health</a>.</p>

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