If you're focused on losing weight, it's helpful to learn about low-glycemic foods. These foods are beneficial because they don't cause a rapid spike in blood sugar, unlike high-glycemic foods. Rapid spikes in blood sugar can lead to a surge and subsequent crash, prompting cravings for refined carbs and sugar as your body seeks a quick energy boost. A sugar crash can also trigger the release of cortisol, known as the "belly fat hormone." If you're interested, we've compiled a list of 10 of the best low-glycemic foods for weight loss.
"Foods on the glycemic index (GI) are ranked by how quickly they are digested and raise your blood sugar," explain The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, who are members of our Medical Expert Board. "Foods that score from 0 to 50 are considered low GI, 51 to 69 are medium, and 70 to 100 are high."
Now, let's get into the 10 best low-glycemic foods for weight loss and their benefits.
Strawberries
Glycemic Index Estimate = 40
Strawberries are an excellent choice for satisfying your sweet tooth because they're high in fiber and low in calories.
"Strawberries are beneficial for weight loss as they contain the phytochemical C3G (cyanidin 3-glucoside), which increases the production of adiponectin, potentially boosting fat metabolism, and leptin, which suppresses appetite," explain The Nutrition Twins. "You can add them to yogurt, cereal, salads, smoothies, or enjoy them on their own as a sweet treat."
Salmon
Glycemic Index = 0
Salmon is rich in protein and contains no carbohydrates, making it a great option for staying full without causing a spike in blood sugar.
"No blood sugar spike means you won't experience a crash that signals your body to seek more quick energy (aka sugar), reducing the likelihood of overindulging in refined carbs or candy soon after, as you might with a food that spikes your blood sugar," explain The Nutrition Twins.
A three-ounce serving of salmon provides about 17 grams of protein with just 108 calories. This fish is also a source of omega-3 fatty acids, which help reduce inflammation. "This is significant for weight loss because inflammation can make it more challenging to shed pounds," note The Nutrition Twins.
Eggs
Glycemic Index = 0
Eggs are a stellar choice for satisfying hunger, so they're a prime pick for weight loss. The longer you feel full, the less likely you will overeat!
"[Eggs are] also a great source of choline, and researchers have found that choline shuts off the genes that are responsible for visceral fat gain," The Nutrition Twins say. "Enjoy scrambled eggs at breakfast, an egg salad at lunch, or snack on a hardboiled egg."
Bok choy
Glycemic Index Estimate = 1
Bok choy is not only a low-glycemic food but also incredibly nutritious and low in calories. One cup of shredded bok choy contains just nine calories and provides one gram of protein.
"If you're someone who enjoys eating large portions to feel satisfied, you could consume 10 cups of bok choy for under 100 calories," The Nutrition Twins suggest. "It's ideal for filling up—add it to a soup or salad before your main meal, giving you a head start on portion control. Additionally, bok choy is an excellent source of quercetin, which helps reduce inflammation in the body, slows aging, and makes it easier to lose weight."
Greek Yogurt
Glycemic Index Estimate = 12
Greek yogurt is not only a popular snack but also a nutritional powerhouse, offering about 20 grams of protein in a seven-ounce serving with just 146 calories.
"Research indicates that consuming a high-protein meal can help people eat less throughout the day," say The Nutrition Twins. "Additionally, the beneficial bacteria in yogurt can improve the gut microbiome, which has been linked to weight loss. You can mix fruit into Greek yogurt for a snack or breakfast, make popsicles by combining it with sliced fruit in a mold, or add it to your favorite smoothie for an extra boost of protein and calcium."
Nuts
Glycemic Index Estimate = 0—28
Many nuts have a low glycemic index because they contain few carbohydrates. They are also highly satisfying, as they are rich in fiber, protein, and healthy unsaturated fats.
"[Nuts] make an excellent blood sugar-stabilizing snack that won't leave you reaching for a candy bar shortly after," The Nutrition Twins point out. "Interestingly, despite being calorie-dense, research has shown that people who eat two or more servings of nuts per week have a 31% lower risk of gaining weight compared to those who don't eat or rarely eat nuts."
Add a tablespoon of nuts to your salads, Greek yogurt, cereal, or "nice" cream for a delicious crunch and added nutrients.
Tomatoes
Glycemic Index Estimate = 30
Tomatoes are a fantastic "fruit" to include in your weight-loss plan, as an average medium-sized red tomato contains just 22 calories. With their high water content, tomatoes can help fill you up.
"[Tomatoes are] considered a 'high-volume' food, which helps to curb appetite," The Nutrition Twins explain. "They are perfect to eat before a meal, as they can take the edge off your hunger. You can add tomatoes to your appetizer salad, pair them with cottage cheese at breakfast, or snack on grape tomatoes throughout the day."
Jalapeño Peppers
Glycemic Index Estimate = 32
Jalapeño peppers are a great way to add a flavorful kick to a vegetable wrap or egg white omelet.
"Instead of using butter, oil, cream, or heavy, calorie-dense sauces, you can add just a few slices of hot peppers," The Nutrition Twins suggest. "For less than five calories, you'll still get a burst of flavor. Hot peppers are rich in potent antioxidants, particularly capsaicin, which protects cells from damage. Additionally, hot peppers have been shown to aid in weight loss. You can sprinkle them into rice dishes, pasta, sandwiches, and salads."
Pea Protein Powder
Glycemic Index Estimate = 22
Pea protein powder provides an ideal combination for weight loss: fiber and protein. This duo helps satisfy hunger while maintaining stable energy and blood sugar levels.
"Say goodbye to energy crashes and blood sugar dips that lead to sugar and salt cravings, along with unwanted calories from vending machines and unplanned snacks," emphasize The Nutrition Twins. "Additionally, pea protein can aid in weight loss even when calories aren't restricted, and it has been found to be more effective than whey protein at curbing hunger."
Avocado
Glycemic Index Estimate = 40
Let's be honest: Who doesn't love freshly sliced avocado? Avocados are incredibly satisfying because they contain healthy fats and are rich in fiber.
"[Avocados] can add creaminess to dishes, allowing you to reduce the use of more calorie-dense sauces, dressings, and creams," say The Nutrition Twins. "Studies have also linked avocado consumption with decreased weight and reduced belly fat. Try replacing mayo with avocado and Greek yogurt in chicken, egg, and tuna salads; swap buttered toast for avocado toast in the morning; and add a few slices of avocado to salads and grain bowls for extra staying power."