Want to keep your blood sugar stable and support better health? Start by adding these 10 low-glycaemic index (GI) foods to your diet.

Low-GI foods (GI ≤ 55) help prevent blood sugar spikes, manage appetite, and improve metabolic health. Here's a quick rundown of the best options:

1. Leafy greens (GI 10-15): Spinach, kale, and lettuce are nutrient-dense and perfect for salads or smoothies.
2. Broccoli (GI 15): High in fibre and antioxidants, great steamed or roasted.
3. Blueberries (GI 53): Packed with fibre and antioxidants, perfect as a snack or in yoghurt.
4. Lentils (GI 32): High in protein and fibre, ideal for soups or salads.
5. Chickpeas (GI 28): Versatile for hummus, salads, or roasted snacks.
6. Almonds (GI 15): A nutrient-rich snack with healthy fats and protein.
7. Quinoa (GI 53): A high-protein, fibre-rich alternative to rice or pasta.
8. Greek yoghurt (GI 10-15): Protein-packed and great with berries or nuts.
9. Oranges (GI 35-43): A refreshing, fibre-rich fruit for snacks.
10. Avocado (GI 10-15): Loaded with healthy fats and fibre, perfect for salads or toast.

Quick tip: Pair these foods with protein or healthy fats to enhance their blood sugar-stabilising effects.

Explore the full article for detailed benefits, recipes, and how these foods can improve your metabolic health.

1. Leafy greens

Leafy greens, with a glycaemic index (GI) of 10-15, are a key part of low-GI diets. Vegetables like spinach, kale, and lettuce are packed with nutrients and low in carbs, making them a smart choice for managing blood sugar levels.

According to research published in the Journal of Nutrition, eating leafy greens daily can lower the risk of type 2 diabetes by 14%. This makes them a great option for people dealing with metabolic conditions such as PCOS or those experiencing menopause.

You can enjoy leafy greens in many ways—raw in salads, lightly steamed, or sautéed with garlic for added flavour. Add spinach to your morning smoothie, use kale as a salad base, or serve sautéed greens as a side dish at dinner. Pairing them with other low-GI foods, like broccoli, can enhance their blood sugar-stabilising effects.

‍Understanding how different carbohydrates affect blood sugar is key to making healthier choices. Check out this guide to carbohydrates and the glycaemic index to learn more about their impact.

2. Broccoli

With a low GI of 15, broccoli is a smart option for maintaining steady blood sugar levels. This vegetable is packed with nutrients and is especially helpful for people managing conditions like type 2 diabetes or PCOS, where glucose control is key.

Broccoli's high fibre and nutrient content make it a great choice for metabolic health. Whether you steam, roast, or sauté it, these cooking methods help retain its nutrients while enhancing its flavour. A serving—1 cup cooked or 1.5 cups raw—delivers plenty of fibre and nutrients to help stabilise glucose levels.

Incorporate broccoli into stir-fries, salads, or as a side dish. Pairing it with protein-rich foods can create a more balanced meal. Its anti-inflammatory properties further support overall metabolic health.

Now, let’s take a closer look at another food that supports glucose stability: blueberries.

3. Blueberries

Blueberries, with a glycaemic index of 53, are a great option for keeping blood sugar levels steady.

Research suggests blueberries can enhance insulin sensitivity and help the body process glucose more efficiently, making them an excellent choice for anyone following a low-GI diet.

You can enjoy blueberries in many ways: mix them into Greek yoghurt, blend them into smoothies, or pair them with nuts for a well-rounded snack.

For glucose management, aim for a serving size of about 30 blueberries (roughly 1/4 cup). Opt for fresh or frozen blueberries rather than juice to get more fibre and nutrients. Thanks to their fibre, blueberries slow down carbohydrates digestion, which helps keep blood sugar levels in check.

Blueberries are also packed with anthocyanins, which help fight oxidative stress and inflammation—two factors linked to insulin resistance. Combine them with other low-GI foods for a balanced approach to managing blood sugar.

Up next, we'll look at how lentils can further support stable blood sugar levels.

‍Managing post-meal blood sugar is important for everyone, not just those with diabetes. Learn more about postprandial blood sugar and its effects in this detailed guide.

4. Lentils

Lentils, with a GI of 32, are a great choice for keeping blood sugar levels steady. Packed with fibre and protein, they slow down how quickly carbohydrates are absorbed, providing steady energy and helping to avoid sudden sugar spikes.

Here are some tips to get the most out of lentils:

• Soak them before cooking to reduce phytic acid, which can improve nutrient absorption. Adding garlic or onions during cooking boosts both flavour and nutrition.
• Pair lentils with low-GI vegetables for a well-rounded, satisfying meal.

Lentils have a lower GI compared to chickpeas and kidney beans, making them especially effective for managing glucose. They work well in soups, stews, or as a protein-packed salad base. Just remember to keep portions reasonable—while they’re a smart choice, lentils still contain carbohydrates. A ½ cup serving offers steady energy without spiking glucose levels.

Next, we’ll look at chickpeas, another versatile option for a low-GI diet.

5. Chickpeas

Chickpeas, with a glycaemic index (GI) of 28, are a low-GI option loaded with fibre, protein, magnesium, and iron. Commonly found in Mediterranean and Middle Eastern cuisines, they provide plenty of ways to create healthy, low-GI meals.

To get the most out of chickpeas, try these tips:

• Cook them yourself: Opt for dried chickpeas and cook them at home to avoid preservatives and control sodium levels.
• Watch portions: Stick to a ½ cup serving to maintain balanced nutrition and stable blood sugar.

Chickpeas are a kitchen all-star. Roast them with spices for a crunchy snack, whip up a batch of homemade hummus, or toss them into a Mediterranean salad. Their mild, nutty taste works well in countless dishes while helping to keep glucose levels steady.

‍Research also links chickpeas to improved HbA1c levels and better insulin sensitivity.

If you're looking for a nutrient-packed addition to your meals or snacks, chickpeas are a fantastic choice. Up next, we’ll look at how almonds can help with glucose control.

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6. Almonds

Almonds are a low glyceemic food with a GI of just 15, making them a smart choice for managing blood sugar levels. Packed with healthy fats, protein, and fibre, they also contribute to better metabolic health.

A serving of 23 almonds can help maintain steady energy and improve glucose control. Regularly including almonds in your diet may also enhance insulin sensitivity and overall blood sugar balance.

To make the most of almonds, try adding them to yoghurt, swapping processed snacks for raw almonds, or sprinkling them on salads for added crunch and nutrients.

Store almonds in a cool, dry place to keep them fresh. Choose unsalted, unsweetened almonds to reduce their glycaemic impact and get the most out of their nutritional benefits.

Next, we’ll look at quinoa, a low-GI grain that pairs well with almonds for balanced, nutrient-packed meals.

7. Quinoa

Quinoa, with a glycaemic index (GI) of 53, is a seed often mistaken for a grain. It’s packed with nutrients that support steady blood sugar levels.

Compared to brown rice, quinoa provides 40% more protein and 50% more fibre, making it a better choice for managing glucose levels. It’s also a complete protein, containing all nine essential amino acids—something rare in plant-based foods. Studies suggest that adding quinoa to your diet may lower haemoglobin A1c levels, an important marker for long-term blood sugar control.

To cook quinoa, use a 1.5:1 water to quinoa ratio. Simmer it for 15 minutes, then let it rest for 10 minutes to get the best texture. Stick to 1/2 to 1 cup per meal to keep glucose levels balanced.

Quinoa is a great substitute for higher-GI grains like white rice or pasta. Use it in breakfast bowls with nuts, as the base for a hearty salad, or in stir-fries for dinner. It provides lasting energy and pairs well with protein-rich foods like Greek yoghurt.

For those managing PCOS or navigating menopause, quinoa’s high fibre and protein content can help regulate insulin levels and support overall metabolic health. Its versatility makes it an easy addition to almost any meal.

8. Greek yoghurt

Greek yoghurt, with a glycaemic index of 10-15, is a protein-packed, low-GI dairy option that can support glucose control. Thanks to its straining process, it delivers a high protein content (20g per 6 oz serving), which helps slow down carbohydrate absorption and keeps you feeling full longer.

A study published in the Journal of Nutrition found that eating Greek yoghurt daily for 12 weeks improved insulin sensitivity in individuals managing type 2 diabetes. This makes it particularly helpful for those dealing with PCOS or menopause, as it supports metabolic health without triggering glucose spikes.

To get the most out of Greek yoghurt for blood sugar control, go for plain, full-fat varieties with at least 15g of protein and less than 10g of sugar per serving. Add it to your diet by pairing it with low-GI fruits, blending it into smoothies, or using it as a healthier swap for high-fat condiments.

The probiotics in Greek yoghurt also contribute to better gut health, which studies increasingly connect to improved glucose regulation.

Next, we'll look at how oranges can offer a refreshing, low-GI choice for maintaining glucose levels.

Looking for the best foods to keep your blood sugar steady? Discover the top 10 low-GI foods that support balanced energy and better metabolic health.

9. Oranges

Oranges have a glycaemic index (GI) of 35-43, making them a great option for keeping blood sugar levels steady.

Research from 2021 found that eating up to 133 grams of fresh fruit daily, including oranges, can lower the risk of complications in people with type 2 diabetes. This makes oranges a smart choice for managing PCOS or handling menopause-related metabolic changes.

Tips for Including Oranges in Your Diet

• Pair a medium orange with protein-rich snacks like nuts or cheese to slow sugar absorption and keep portions in check.
• Choose whole oranges over juice to retain their fibre, which helps stabilise blood sugar.

Fibre plays a crucial role in managing glucose. A 2020 meta-analysis of 44 studies highlighted that diets high in fibre improve body weight, blood sugar control, and cholesterol levels.

To keep oranges fresh, store them at room temperature if you’ll eat them soon or refrigerate them for up to two weeks. While oranges provide fibre and vitamin C for glucose control, pairing them with foods like avocados can add healthy fats that further support metabolic health.

10. Avocado

Avocados, with a glycaemic index (GI) of 10-15, are packed with fibre, healthy fats, and nutrients like potassium. The monounsaturated fats in avocados can improve how your body responds to insulin, while their fibre content helps slow down glucose absorption—key factors for better metabolic health.

For those managing PCOS or menopause, avocados offer a great mix of healthy fats and fibre that can help regulate insulin levels and support metabolic balance. Their monounsaturated fats not only improve insulin sensitivity but also help reduce inflammation.

Add avocados to omelettes, sandwiches, salads, or grain bowls to give your meals a nutrient boost. Pair them with lean proteins or fibre-rich veggies for even better glucose control. Keep unripe avocados at room temperature, and once ripe, store them in the fridge for up to five days.

Avocados are an easy addition to low-GI meals, offering a great combination of taste and health benefits for anyone looking to manage blood sugar levels.

Conclusion

Including the right foods in your diet can provide key nutrients and help keep blood sugar levels steady throughout the day. By incorporating these foods into your meals, you can better manage glucose levels and support overall metabolic health.

Using tools like CGM (Continuous Glucose Monitoring) can give you real-time insights into how specific foods affect your blood sugar. For example, programs like Vively's CGM can track your glucose response to different food combinations, helping you make more informed choices.

Pairing fibre-rich vegetables with protein is a great way to create balanced, low-GI meals that prevent glucose spikes and maintain energy levels:

Low-GI foods can also be particularly helpful for managing conditions like PCOS and menopause. Dr. Michelle Woolhouse from Vively highlights that maintaining steady blood sugar levels can reduce inflammation and support hormone balance.

"Balancing blood sugar with low-GI foods can be a powerful tool for supporting hormone health and overall well-being."