1.

Rolled or Steel-Cut Oats

Unlike instant oats, rolled or steel-cut oats have a lower GI and can help you stay full longer when eaten as part of a balanced breakfast.

2.

Lentils and Chickpeas

These legumes are fiber-rich and low on the glycemic index. They’re great in salads, soups, or as meat alternatives in various recipes.

3. Sweet Potatoes

With a GI lower than white potatoes, sweet potatoes are a flavorful and nutritious side dish. Roasting or steaming them preserves their natural benefits.

4. Non-Starchy Vegetables

Most vegetables like spinach, kale, zucchini, broccoli, and cauliflower are naturally low in GI and high in fiber, making them ideal for filling meals without spiking blood sugar.

5. Quinoa and Brown Rice

These whole grains are more nutrient-dense and digest more slowly than their refined counterparts, offering sustained energy.

6. Berries

Strawberries, blueberries, and raspberries not only have a low GI but also provide antioxidants and fiber. They’re perfect as snacks or toppings for yogurt and oatmeal.

7. Whole-Grain Breads

Look for bread made with 100% whole grains, seeds, or sourdough starters. These tend to have a lower GI compared to white bread.