Type 2 Diabetes Food List: What to Eat Based on Glycemic Index

TL;DR: This is a comprehensive food list for type 2 diabetes organized by glycemic index. Over 100 foods categorized into three tiers: eat freely (GI under 55), eat in moderation (GI 55-69), and minimize or swap (GI 70+). Each food includes its GI score and practical notes.

How to Use This Food List

This list is organized by food category with three tiers:

• Eat Freely (Green): GI under 55. These are your daily staples. They produce gentle, manageable blood sugar responses.
• Eat in Moderation (Yellow): GI 55-69. Acceptable in controlled portions, especially when paired with protein, fat, or fiber.
• Minimize or Swap (Red): GI 70+. These cause rapid blood sugar spikes. Swap for a green alternative when possible.

Important: GI is one factor. Portion size determines glycemic load (GL), which is the actual glucose dose. A small serving of a medium-GI food can be better than a large serving of a low-GI food.

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Grains and Starches

Eat Freely (GI Under 55)

Food	GI	Best For	Notes
Pearl barley	28	Soups, sides, salads	Lowest GI grain. Excellent in stews.
Bulgur wheat	36	Tabbouleh, pilafs	Quick-cooking, nutty flavor
Whole wheat pasta (al dente)	42	Dinner staple	Must be al dente. Overcooked = GI 55+
Steel-cut oats	42	Breakfast	Best oat type for blood sugar
Sprouted grain bread	44	Sandwiches, toast	Look for Ezekiel or similar
Buckwheat/soba noodles	46	Stir-fries, soups	Despite the name, not wheat
Sourdough bread	48	Sandwiches, toast	Fermentation lowers GI
Basmati rice (white)	50	Rice dishes	Best white rice for diabetes
Quinoa	53	Bowls, salads, sides	Complete protein source
Sweet potato	44	Side dish, baked	Much better than white potato

Eat in Moderation (GI 55-69)

Food	GI	Portion Tip
Rolled oats	55	Add nuts/seeds to lower meal GI
Brown rice	55	Better than white, but watch portions
Whole wheat bread (soft)	65-69	Dense versions are lower GI than fluffy
Couscous	65	Pair with protein and vegetables
Rye crispbread	59	Top with cheese or nut butter
Corn tortillas	52	Better than flour tortillas
Beets (cooked)	64	Small portions in salads
Boiled potato (whole)	65	Cooled is better (resistant starch)

Minimize or Swap (GI 70+)

Food	GI	Better Swap
White bread	75	Sourdough (GI 48)
Bagel (white)	72	Sprouted grain toast (GI 44)
Baguette	95	Pumpernickel (GI 41)
Jasmine rice	80-89	Basmati rice (GI 50)
Short-grain white rice	73	Basmati rice (GI 50)
Instant rice	87	Regular basmati (GI 50)
Baked potato	78	Sweet potato (GI 44)
Mashed potato	83	Cauliflower mash (GI 15)
Instant oatmeal (flavored)	79	Steel-cut oats (GI 42)
Rice cakes	82	Rye crispbread (GI 59)
Parsnips	97	Carrots (GI 16-39)

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Legumes (All Low GI — Diabetic Superfoods)

Legumes are the most blood-sugar-friendly carbohydrate source. They are high in soluble fiber, protein, and have consistently low GI values. Studies show that eating legumes 3-4 times per week improves A1C by 0.3-0.5%.

Legume	GI	Protein (per cup)	Fiber (per cup)
Kidney beans	24	15g	11g
Split peas	25	16g	16g
Lentils (green)	26	18g	16g
Chickpeas	28	15g	13g
Black beans	30	15g	15g
Lima beans	31	15g	13g
Cannellini beans	31	17g	11g
Navy beans	30	15g	19g
Lentils (red)	32	18g	14g

Tip: Canned beans are just as good as dried for blood sugar purposes. Rinse them to reduce sodium by about 40%.

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Fruits

Eat Freely

Fruit	GI	Notes
Cherries	22	Lowest GI common fruit
Grapefruit	25	May interact with some medications — check with doctor
Strawberries	25	High in vitamin C, very low GI
Blueberries	25	Rich in antioxidants
Raspberries	26	Highest fiber of all berries
Peach	28	Fresh or frozen (not canned in syrup)
Pear	33	High in soluble fiber (pectin)
Plum	35	Low calorie, low GI
Apple	36	Eat with skin for extra fiber
Banana (slightly green)	42	Underripe has more resistant starch
Orange	43	Whole orange only, not juice
Grapes	43	Portion control — easy to overeat
Kiwi	47	High in vitamin C and fiber
Mango	51	Moderate portions (1/2 cup)

Eat in Moderation

Fruit	GI	Notes
Pineapple	59	Small portions, pair with protein
Banana (ripe, spotted)	62	Eat less ripe for lower GI
Raisins	64	Concentrated sugar — limit to 2 tbsp
Cranberries (dried, sweetened)	62	Often have added sugar

Minimize

Fruit	GI	Better Choice
Watermelon	76	Berries (GI 25-26)
Dates (some varieties)	55-70	Limit to 2-3 pieces
Fruit juice (any)	50-66	Whole fruit (GI 25-47)

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Vegetables

Almost all non-starchy vegetables have a GI of 10-15 and can be eaten in unlimited quantities. They should fill half your plate at every meal.

Eat freely (GI 10-15): Asparagus, bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumber, eggplant, garlic, green beans, kale, lettuce, mushrooms, onions, spinach, tomatoes, zucchini

Moderate (GI 39-64): Carrots cooked (GI 39), corn (GI 52), butternut squash (GI 51), beets (GI 64)

Minimize: Baked potato (GI 78), mashed potato (GI 83), parsnips (GI 97), pumpkin (GI 75)

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Proteins

All plain proteins have a GI of 0. They do not raise blood sugar and should be included at every meal to buffer the glycemic impact of carbohydrates.

Best choices:

• Chicken breast and thighs (skinless for lower saturated fat)
• Turkey (ground, breast)
• Fish: salmon, tuna, cod, tilapia, sardines, mackerel
• Eggs (no limit for most diabetics — check with your doctor)
• Lean beef (sirloin, tenderloin, ground 90%+)
• Pork tenderloin
• Tofu and tempeh
• Greek yogurt (GI 14, also counts as protein)
• Cottage cheese (GI 10)

Watch out for:

• Breaded and fried proteins (breading adds GI 60-80)
• Processed meats with added sugars (some sausages, glazed ham)
• Sweet marinades (teriyaki, BBQ, honey glazes)

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Dairy

Item	GI	Notes
Plain Greek yogurt	14	Best dairy choice — high protein, low GI
Cheese (all types)	0	No carbs. Watch saturated fat if relevant.
Milk (whole)	27	Fat slows absorption
Milk (skim)	32	Lower fat but slightly higher GI
Plain yogurt	33	Good, but Greek has more protein
Cottage cheese	10	High protein
Flavored yogurt	33-48	Often has added sugar — read labels
Ice cream (regular)	51-68	Occasional treat in small portions
Rice milk	86	Avoid — very high GI

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Nuts and Seeds (All Green)

Nut/Seed	GI	Best Use
Peanuts	14	Snacking, peanut butter
Almonds	15	Snacking, almond butter, salad topping
Walnuts	15	Oatmeal, salads
Pecans	15	Baking, snacking
Cashews	22	Stir-fries, snacking
Chia seeds	1	Smoothies, pudding, oatmeal
Flaxseed	0	Smoothies, baking
Pumpkin seeds	10	Salad topping, snacking

A daily handful of nuts (1/4 cup) has been associated with improved blood sugar control and reduced cardiovascular risk in diabetics.

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Beverages

Beverage	GI/Impact	Notes
Water	0	Best choice. Stay well hydrated.
Black coffee	0	May improve insulin sensitivity
Green tea	0	Antioxidant benefits
Herbal tea	0	No effect on blood sugar
Diet soda	0	No glucose impact but controversial
Milk (whole)	27	Good in coffee or on its own
Vegetable juice	25-35	Better than fruit juice
Fruit juice	50-66	Avoid — spikes like soda
Regular soda	63	Avoid completely
Energy drinks	60-75	Avoid — sugar plus caffeine
Sports drinks	78	Avoid unless exercising intensely
Beer	66	Moderate. Alcohol also affects glucose.

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Why This Approach Works

A GI-based food list works for type 2 diabetes because it provides clear, simple guidance without eliminating entire food groups. You do not need to stop eating carbs. You need to choose carbs that your body can process without overwhelming its insulin capacity.

The evidence is strong: a meta-analysis of 15 studies found that low-GI diets reduced A1C by 0.4% on average in people with type 2 diabetes, which is comparable to some medications. Combined with portion control, regular physical activity, and medication (if prescribed), a low-GI diet is a cornerstone of diabetes management.

Practical Tips for Daily Eating

1. Build meals around legumes 3-4 times per week — Lentil soup, black bean bowls, chickpea salads. These are the most blood-sugar-friendly carbs available.

2. Always pair carbs with protein — Never eat carbs alone. Rice needs chicken. Bread needs eggs. Oatmeal needs nuts and yogurt.

3. Eat vegetables first at every meal — Start with your salad or vegetable side. This slows digestion of everything that follows.

4. Keep portions of grains to 3/4 cup cooked — Even low-GI grains can raise blood sugar if you eat 2 cups.

5. Snack on nuts, not crackers — A handful of almonds (GI 15) versus a handful of pretzels (GI 83) makes an enormous difference.

6. Walk for 15 minutes after your largest meal — This alone can reduce your post-meal spike by 20-30%.

Everyone’s glucose response is different. What spikes one person may be fine for another. Glycemic Snap uses AI to analyze photos of your meals and predict your glucose response, including a blood sugar curve prediction and personalized swap suggestions. Download for iOS or Android to discover your personal glycemic profile.

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Looking for more strategies to manage blood sugar through food choices? Visit our Blood Sugar Management hub for guides, recipes, and science-backed tips.