10 Healthy Alternatives to High-GI Foods

Want steady energy and better health? Low-GI foods are the answer. High-GI foods cause blood sugar spikes, fatigue, and poor focus, while low-GI options provide long-lasting energy, better appetite control, and improved cholesterol levels. Here’s how to make simple swaps:

• Whole Grain Bread instead of white bread: Lower GI, more fiber.
• Quinoa instead of white rice: Higher protein, fewer carbs.
• Sweet Potatoes over white potatoes: Lower GI, more vitamin A.
• Steel-Cut Oats rather than instant oatmeal: Slow digestion, steady energy.
• Infused Water instead of soda: Zero sugar, no blood sugar spikes.
• Berries over candy: Natural sweetness, lower GI.
• Nuts and Seeds instead of chips: Protein, fiber, and healthy fats.
• Whole Fruits over fruit juices: More fiber, gradual sugar absorption.
• Zucchini Noodles instead of pasta: Fewer carbs, more hydration.
• Greek Yogurt and Fruit over ice cream: More protein, less sugar.

Quick Comparison Table

Ready to make the switch? These small changes can help you manage blood sugar, stay energized, and improve your overall health. Each swap is easy to incorporate into your daily meals!

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1. Switch to Whole Grain Bread Instead of White

White bread has a glycemic index (GI) of 70, while whole grain multigrain bread sits at a much lower GI of 41. What makes the difference? It all comes down to how the grains are processed .

Whole grain bread keeps all three parts of the wheat kernel - bran, germ, and endosperm. On the other hand, white bread is made with refined flour, which strips away most of the fiber, protein, and key nutrients like B vitamins and vitamin E .

Here’s a quick comparison of the two:

A single 43g slice of whole wheat bread offers 80 calories, 5g protein, 20g carbs, and 3.01g fiber, along with minerals like calcium (9.03mg), iron (1mg), and potassium (95mg). When shopping, check for labels like "100% whole grain" or "100% whole wheat." Aim for bread with at least 3 grams of fiber per two slices and no more than 22 grams of carbs per slice .

"The loss of fiber and protein causes white bread to be absorbed quickly and raises glucose levels quicker." – Sarah Bullard, MS, RD, LD

If you enjoy baking, try the Minimalist Baker's 2023 recipe for whole grain seeded bread. It’s an easy way to add nutrient-packed bread to your meals .

2. Replace White Rice with Quinoa

White rice has a glycemic index (GI) of 73, which can cause quicker spikes in blood sugar. Quinoa, with a lower GI of around 53, helps maintain steadier blood sugar levels throughout the day .

Quinoa is naturally gluten-free and packs more nutrients compared to white rice. Here's a quick comparison of their nutritional values per cooked cup:

Quinoa is also a complete protein, meaning it contains all nine essential amino acids . Registered dietitian Julie Andrews explains:

"It is technically considered a seed, but it has similar nutritional and culinary properties as rice and other grains, so we consider it a grain from that perspective."

Quinoa is easy to prepare and versatile. Follow these tips for the best results:

• Rinse thoroughly to remove its naturally bitter saponin coating.
• Use a 2:1 liquid-to-quinoa ratio for cooking.
• Simmer for about 15 minutes, which is faster than white rice.
• For added flavor, cook it in bone broth or vegetable broth instead of water .

Beyond blood sugar management, quinoa provides more essential minerals like iron, magnesium, phosphorus, manganese, and zinc than white rice. With higher protein and fiber content and fewer net carbs, it’s a nutrient-packed alternative .

3. Choose Sweet Potatoes Over White Potatoes

When it comes to managing blood sugar, sweet potatoes have a clear edge over white potatoes. A baked white potato has a glycemic index (GI) of 111 , while boiled sweet potatoes come in much lower at a GI of 46 .

Here’s how they compare nutritionally per 100g (3.5 oz) serving:

This table highlights sweet potatoes' nutritional strengths, especially their high vitamin A content, which far exceeds that of white potatoes. Cooking methods also play a big role in their impact on blood sugar.

Cooking Tips to Maximize Benefits

• Boil for the lowest GI: Boiling keeps the GI at 46.
• Avoid frying: Frying raises the GI to 76.
• Be cautious with roasting or baking: These methods can increase the GI to 82–94.

For the best results:

• Leave the skin on - most of the antioxidants are in the peel .
• Opt for boiling to preserve antioxidants .
• Cool cooked sweet potatoes in the fridge for 8–12 hours to increase resistant starch, which helps lower the GI even further .

Sweet potatoes also pack a punch with about 35–40% of your daily vitamin C needs and 400% of the vitamin A precursor . For balanced blood sugar, pair them with lean proteins and non-starchy vegetables .

4. Pick Steel-Cut Oats Instead of Instant Oatmeal

When it comes to managing blood sugar, steel-cut oats are a better choice than instant oatmeal. The numbers back this up: steel-cut oats have a glycemic index (GI) of 42, while instant oatmeal comes in much higher at around 83 . This difference is due to the way each type of oat is processed.

These distinctions make steel-cut oats a better option for a filling, blood sugar-friendly breakfast.

"The longer it takes to cook your oats, the better they are for you." – Dietitian Leah Kaufman

Easy Ways to Prepare Steel-Cut Oats

• Overnight Method: Boil the oats for one minute before bed, cover the pot, and let them sit overnight. Stir in milk and reheat briefly in the morning .
• Batch Cooking: Cook a big batch over the weekend and store it in the fridge for up to five days or freeze for up to three months. Reheat with a splash of liquid as needed .

"Steel-cut oatmeal has a low glycemic index score because it is digested and absorbed slowly and does not raise your blood sugar quickly nor very high." – Andy De Santis, RD, MPH

For a quicker option, try quick-cooking steel-cut oats (like Bob's Red Mill), which take just 5–7 minutes to cook while still offering more nutrition than instant oatmeal .

5. Drink Infused Water Instead of Sodas

Switching your drink choice can make a big difference in managing blood sugar levels. Replacing sodas with infused water helps control blood sugar and supports overall health. A single 12 oz can of soda contains about 35-37.5 grams of sugar and 140-150 calories, causing rapid blood sugar spikes .

Drinking soda regularly can have serious health consequences. Studies link consuming more than two sugary drinks per day to a 21% higher risk of death from any cause and a 31% increased risk of heart disease .

"Flavored waters are tasty and also loaded with essential vitamins, minerals, and other valuable nutrients that can help support digestion, keep blood sugars balanced, and promote good overall health." – Mila Clarke, Board Certified Health and Wellness Coach

Infused Water Recipe Ideas

• Orange, Strawberry & Basil: Adds vitamin C with a naturally sweet flavor.
• Lemon, Lime & Mint: Aids digestion and helps reduce inflammation.
• Grapefruit, Blueberry & Ginger: Packed with antioxidants to help regulate blood sugar.

How to Transition to Infused Water

• Use low-sugar fruits and herbs that are diabetes-friendly.
• Make fresh batches every day for the best taste and nutrient content.
• Drink it chilled or at room temperature, depending on your preference.
• Stay hydrated consistently to help keep blood sugar levels steady.

Research indicates that replacing one sugary drink each day with a sugar-free option can reduce the risk of death from any cause by 4% . Swapping sodas for infused water is a simple step toward reducing your glycemic load and improving your overall health.

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6. Snack on Berries Instead of Candy

If you're looking for a low-GI alternative to candy, berries are a great choice. Instead of reaching for a candy bar (GI 80), opt for nutrient-packed berries like blackberries or strawberries, which have a much lower glycemic index (GI 28–40) .

Here's how they compare:

A cup of blueberries, for example, offers 3.6 grams of fiber and contains anthocyanins - antioxidants that help support your health. The combination of natural fructose and fiber slows sugar absorption, keeping your blood sugar steady .

"Low-glycemic fruits are carbs that don't spike your blood sugar because they are digested and absorbed slowly, gradually increasing blood glucose levels. Plus, fruit contains other nutrients like vitamins, minerals, and fiber that benefit overall health."

• Julia Zakrzewski, RD, Signos Health & Nutrition Writer

Berry Snack Tips

To get the most out of your berry snack:

• Stick to about 15 grams of carbs per serving.
• Snack mid-morning or mid-afternoon.
• Pair berries with protein or healthy fats for added balance .

Best Berry Options for Blood Sugar

Sour blueberries are among the best choices for managing blood sugar, but strawberries, blackberries, and raspberries are also excellent with GI scores under 40. Unlike candy, which causes rapid sugar spikes and crashes, berries provide a steady energy release .

7. Choose Nuts and Seeds Over Chips

When you're craving something crunchy, swapping chips for nuts and seeds can help keep your blood sugar steady. Chips often have a high glycemic impact and offer little in the way of nutrition. In contrast, nuts and seeds provide a mix of protein, fiber, and healthy fats that promote stable blood sugar levels . Just remember to watch your portions to get the most out of their benefits.

"Nuts are a super snack food for people with diabetes because they're the total package - low in carbs and high in protein, fiber, and healthy fat - and they create a feeling of fullness", says Cheryl Mussatto, RD, founder of Eat Well to Be Well .

A 1-ounce serving - about 23 almonds, 14 walnut halves, 45 pistachios, or 28 peanuts - provides 3–7g of protein, 1–3g of fiber, and 160–200 calories . To manage blood sugar effectively, stick to raw or dry-roasted options without added salt or sugar .

Different nuts come with their own perks. Almonds, for instance, pack around 80mg of magnesium per ounce, which supports glucose metabolism . Walnuts are rich in omega-3 fatty acids that benefit heart health, while peanuts have a particularly low glycemic load .

Seeds like chia and flax are also fantastic options. They contain 2–3 times more alpha-linolenic acid than walnuts , are loaded with antioxidants, and may lower the risk of complications from type 2 diabetes .

"The fiber, the protein, and the good fats help manage hunger and blood sugars", explains Melissa Joy Dobbins, RDN, CDCES, founder and CEO of Sound Bites in Chicago .

Try adding nuts and seeds to:

• Morning oatmeal or yogurt
• Salads
• Homemade pesto using cashews or pine nuts
• Stir-fries
• Baking recipes with nut flour

8. Pick Whole Fruits Over Fruit Juices

Fruit juice might seem like a healthy option, but opting for whole fruits can make a big difference in managing blood sugar. For example, a medium orange contains 12g of sugar and 65 calories, while a cup of orange juice has 21g of sugar and 112 calories. The table below highlights these differences:

Whole fruits contain dietary fiber, which helps slow sugar absorption. On the other hand, fruit juices lack this fiber, leading to quicker sugar absorption and potential blood sugar spikes.

Studies show that replacing three servings of fruit juice per week with whole fruits can lower the risk of type 2 diabetes by 7%. Additionally, adding one serving of whole fruit daily may lead to a nearly one-pound weight reduction over three years. These findings emphasize why whole fruits are a better choice for blood sugar control.

"Foods high in the glycemic index are thought to cause more extreme spikes and lows in blood sugar and insulin, whereas foods lower in the glycemic index have less of an impact", says Kristin Kirkpatrick, R.D.

For improved blood sugar management, focus on low-GI fruits like cherries, grapefruit, pears, apples, blueberries, and pomegranates.

Here are some tips to get the most out of whole fruits:

• Pair whole fruits with protein or healthy fats for steadier blood sugar levels.
• Spread your fruit servings throughout the day.
• If you drink fruit juice, limit it to a small 5-ounce glass daily and dilute it with water.

Unlike the fructose in fruit juices, the fructose in whole fruits doesn’t count as added sugar. Choosing whole fruits not only helps with blood sugar control but also lets you enjoy the natural sweetness of fruit in a healthier way.

9. Use Zucchini Noodles Instead of Pasta

Zucchini noodles are a great low-carb alternative to regular pasta, offering far fewer calories and more hydration. Here's how a one-cup serving of zucchini noodles stacks up against regular pasta:

With just 3.7g of carbs compared to pasta's 42g, zucchini noodles are a smart option for managing blood sugar levels. Plus, since zucchini is 95% water, these noodles help keep you hydrated and add a refreshing texture to meals .

"Zucchini noodles have significantly fewer calories and carbohydrates compared to traditional pasta, making them a healthier choice for those watching their weight or blood sugar levels." – Ame Proietti, RD, LDN

How to Make Zucchini Noodles

There are a few tools you can use to prepare zucchini noodles:

• Spiralizer: Trim the ends of the zucchini and spiralize it into thin noodles.
• Julienne Peeler: Create thin, consistent strips for even cooking.
• Vegetable Peeler: Use this to make wide, ribbon-like noodles, perfect for a fettuccine-style dish.

Cooking Tips

• Quick Sauté: Heat 1 tablespoon of olive oil in a pan and cook the noodles for 1-2 minutes.
• Raw: Toss them with your favorite sauce to preserve maximum nutrients.
• Microwave: Heat for 1 minute, checking every 30 seconds to avoid overcooking.

For the best texture, don’t overcook zucchini noodles - they can become mushy. One medium zucchini per person works well. If you're prepping ahead, store the noodles in an airtight container lined with paper towels, and they’ll stay fresh for 2-3 days.

Zucchini noodles are naturally gluten-free and rich in vitamins C, A, and B . They also contain a balanced ratio of omega-3 to omega-6 fatty acids . This low-carb swap is a simple way to make meals healthier without sacrificing flavor.

10. Choose Greek Yogurt and Fruit Over Ice Cream

Greek yogurt paired with fresh fruit is a healthier option compared to ice cream, especially for managing blood sugar levels. Here's a quick comparison:

Plain Greek yogurt has a glycemic index of just 11, while vanilla ice cream scores a much higher 61. This means Greek yogurt has a smaller impact on blood sugar levels, making it a smarter choice.

Tasty Combinations to Try

• Berry Blast Bowl: Combine vanilla Greek yogurt with strawberries, blueberries, and raspberries. These fruits add antioxidants and fiber, which can help with blood sugar control.
• Protein-Rich Parfait: Layer plain Greek yogurt with fresh fruit and a drizzle of honey. With 10g of protein per 100g, Greek yogurt delivers almost three times the protein of ice cream.

Tips for Easy Prep

• Stick to plain Greek yogurt as your base.
• Add fresh fruits gradually to adjust sweetness to your liking.
• Store servings in single-portion containers for convenience.
• Keep fruits separate until you're ready to eat.
• Freeze Greek yogurt with fruit for a creamy, ice cream-like treat.

While both options offer similar calcium levels (Greek yogurt: 115mg vs. ice cream: 128mg per 100g), the drastically lower sugar content in Greek yogurt (3.6g vs. 21.2g per 100g) makes it a much better pick for managing blood sugar.

Conclusion

Switching to low-GI foods can greatly improve long-term health. Studies show that these changes can lower hemoglobin A1C, body weight, and fasting blood sugar levels. Plus, every 5-point rise in dietary GI increases the risk of type 2 diabetes by 8%. Low-GI diets also reduce total cholesterol by 9.6% and LDL cholesterol by 8.6% .

"The glycaemic index (GI) tells us whether a food raises blood glucose levels quickly, moderately or slowly. This means it can be useful to help you manage your diabetes." - Diabetes UK

Here are some simple ways to start incorporating low-GI foods into your meals:

Easy Swaps for Everyday Meals

To keep your glycemic load in check, aim for a total daily load under 100 . Pairing higher-GI foods with proteins or healthy fats can also help balance blood sugar levels . These small adjustments make it easy to include low-GI options in your diet while supporting steady energy and better health.

Start with one or two swaps that feel doable, and build from there. Over time, these changes will become second nature, helping you maintain stable energy and better overall health. Choosing whole, fiber-rich foods is a straightforward way to improve blood sugar control and set the stage for long-term wellness .

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