10 Low Glycemic Foods to Keep Your Blood Sugar Levels Down

#9. Whole Grains

10 Low Glycemic Foods - WholeGrains

All grains are created equal until some are refined. When looking for low GI grains, you should only look for whole grains such as barley and oats. The problem with refined grains is that they are high in carbohydrate content and can cause sugar spikes in the blood. Whole grains, on the other hand, have high fiber, natural phytochemicals, and many other nutrients. Their relatively low GI helps keep blood sugar levels stable and regulate insulin sensitivity. To choose from, here’s a list of widely available whole grains and their glycemic indices.

  • Barley: 20-35
  • Buckwheat: 45-51
  • Black rice: 42
  • Oats: 45-55
  • Wild rice: 53
  • Rye: 41-55
  • Quinoa: 53
  • Bulgur: 46