1
Apples
This popular fruit is full of fiber and vitamin C, and falls at around 39 on the GI scale.
“Despite being sweet, their low GI comes from the fiber and acidity that slows down how quickly the sugar hits your bloodstream,” she says. Apples are also rich in the gut-friendly fiber pectin.
2
Quinoa
The fiber- and protein-rich food has a low GI score of 53 making it “a great option for keeping blood sugar stable and a versatile and healthy carb choice,” Comeau says.
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3
Barley
“Barley is an ancient grain that’s rich in fiber, especially beta-glucan, which helps lower cholesterol,” says Comeau. “Its low GI, about 30, makes it a great option for keeping energy levels steady throughout the day.”
4
Chickpeas
Castro is a fan of chickpeas, which scores a 28 on the GI scale.
“This plant protein is packed with fiber which promotes satiety and feelings of fullness,” she says.
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5
Spinach
Spinach comes in at 15 on the GI scale, which is pretty darn low.
“Leafy greens are nutritional powerhouses that contain vitamins, minerals and fiber,” says Castro. Sauté spinach in olive oil and tap off with a little bit of garlic powder or a squeeze of lemon juice for a practically no-effort side dish.
6
Unsweetened Greek Yogurt
Unsweetened Greek yogurt has a score of 12 on the GI scale, says Castro, due to the high protein count in yogurt. Opt for plain, unsweetened Greek yogurt to keep the sugar content low (you can always add your own fruit or toppings like cinnamon and walnuts to add more flavor).
“Also look for live and active cultures to get the beneficial probiotics to your microbiome,