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Low Glycemic Snack Foods

The Glycemic Index (GI) rates foods on a scale of 0 to 100 based on how quickly they affect blood sugar levels. Balanced blood sugar levels may help to prevent chronic illnesses such as diabetes, obesity and heart disease. Foods are considered to be low on the glycemic index if they receive a rating of 55 and under.

  1. Vegetables, Fruits and Dips

    • Most vegetables and many fruits are low glycemic foods. Low GI vegetables and fruits include carrots, peas, apples, cherries, grapefruit, grapes, oranges, peaches and plums as well as apple, orange, pineapple and grapefruit juices. Berries have an especially low GI rating. Dips made with hummus, avocado or fruit-flavored yogurt are also low GI and can be enjoyed with fruit or vegetable slices.

    High-Protein Foods

    • Many high protein foods are not listed in glycemic index databases as they do not have an effect on blood sugar levels because they are so low in carbohydrate. These include meats, fish, tofu, nuts and seeds. Snack food made with these might include mixed nut and seed trail mix, left-over tofu scramble or cold chicken over salad greens.

    Dairy Foods

    • Many dairy foods, such as milk, cheese and eggs are low glycemic foods. Dairy-based snacks may include hard-boiled eggs, cheese cubes, a glass of chocolate milk or a milk-based fruit or vegetable smoothie.

    Prepackaged Snacks

    • Some prepackaged snack foods have a low glycemic index rating. However, some of these foods are still high in saturated fat, salt or calories and should be eaten in moderation. The GI value of ice cream and potato chips varies with the brand and flavor of the product, but these are generally low GI foods. Digestive cookies tend to be low GI, as do many chocolate bars, commercially-made muffins and pepperoni sticks.

    Small Portions of Other Foods

    • The Glycemic Index is a reference of how quickly foods affect blood sugar compared with equal quantities of other foods. If avoiding sudden spikes in blood sugar is the goal, you can still consume smaller portions of mid- or high-GI foods. Some high GI foods, such as fruit and grains, are full of important vitamins and minerals and should still be included in any balanced diet.

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