Foods with a low glycemic index (GI) are those that have a slower and more gradual impact on blood sugar levels when consumed, helping to avoid blood sugar crashes. These crashes can lead to increased hunger and have been linked to health issues like obesity, diabetes, and heart disease, particularly when they occur frequently. Treating and preventing blood sugar crashes is important for overall health.

A blood sugar crash occurs when your blood glucose level drops below 70 mg/dL (3.9 mmol/L) after a rapid increase in blood sugar following a meal. This happens when your body releases too much insulin in response to a sudden spike in blood sugar. Symptoms of a blood sugar crash include hunger, irritability, fatigue, anxiety, headaches, difficulty concentrating, shakiness, and dizziness.

Here is a list of foods that typically have a low GI:

Non-Starchy Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Bell peppers
• Zucchini
• Cabbage
• Tomatoes
• Cucumber

Legumes:

• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Peas

Whole Grains:

• Steel-cut oats
• Barley
• Quinoa
• Whole wheat pasta
• Whole grain bread (with minimal processing)

Nuts and Seeds:

• Almonds
• Walnuts
• Cashews
• Peanuts
• Chia seeds
• Flaxseeds

Dairy Products (without added sugars):

• Greek yogurt
• Milk (preferably low-fat or unsweetened almond or soy milk)

Fruits (in moderation):

• Berries (strawberries, blueberries, raspberries)
• Cherries
• Apples
• Pears
• Oranges
• Grapefruit

Sweeteners (sparingly):

• Stevia
• Erythritol