Vegetables:

  1. Spinach (GI: ≤1) - Packed with vitamins and very low in carbs.

  2. Kale (GI: ≤1) - A nutrient-dense superfood.

  3. Swiss Chard (GI: ≤1) - Great for salads and sautés.

  4. Bok Choy (GI: ≤1) - Perfect for stir-fries.

  5. Zucchini (GI: 15) - Versatile and low in carbs.

  6. Cauliflower (GI: 15) - Can be used as a rice or potato substitute.

  7. Broccoli (GI: 10) - Rich in vitamins and fiber.

  8. Brussels Sprouts (GI: 15) - Excellent roasted or steamed.

  9. Cabbage (GI: 10) - Great for soups and salads.

  10. Green Beans (GI: 15) - A crunchy, low-carb side dish.

  11. Asparagus (GI: 15) - Delicious grilled or roasted.

  12. Bell Peppers (GI: 15) - Low in carbs and high in vitamin C.

  13. Cucumber (GI: 15) - Refreshing and hydrating.

  14. Celery (GI: ≤1) - Great for snacking.

  15. Lettuce (GI: ≤1) - Base for any keto salad.

  16. Avocado (GI: 15) - High in healthy fats and fiber.

  17. Mushrooms (GI: 10) - Low in carbs and versatile in recipes.

  18. Radishes (GI: 15) - Crunchy and low in carbs.

  19. Eggplant (GI: 15) - Great for grilling or baking.

  20. Tomatoes (GI: 15) - Low glycemic and versatile in many dishes.

Proteins:

  1. Salmon (GI: 0) - High in omega-3 fatty acids.

  2. Sardines (GI: 0) - Packed with nutrients and healthy fats.

  3. Mackerel (GI: 0) - Another great source of omega-3s.

  4. Grass-fed Beef (GI: 0) - High in quality protein and healthy fats.

  5. Chicken (GI: 0) - Lean and versatile.

  6. Turkey (GI: 0) - Great for a variety of dishes.

  7. Eggs (GI: 0) - Perfect for breakfast or as a snack.

  8. Pork (GI: 0) - Low in carbs, high in protein.

  9. Lamb (GI: 0) - Flavorful and nutrient-dense.

  10. Bison (GI: 0) - Lean and high in protein.

Dairy and Dairy Alternatives:

  1. Greek Yogurt (GI: 11-12) - Choose full-fat, unsweetened varieties.

  2. Cheese (GI: 0) - Opt for hard cheeses like cheddar or gouda.

  3. Heavy Cream (GI: 0) - Use in coffee or cooking.

  4. Butter (GI: 0) - A staple in keto cooking.

  5. Ghee (GI: 0) - Clarified butter, great for cooking at high temperatures.

  6. Coconut Milk (GI: 31) - Use the full-fat version.

  7. Almond Milk (GI: 30) - Unsweetened is best.

  8. Cottage Cheese (GI: 10) - High in protein and low in carbs.

Nuts and Seeds:

  1. Almonds (GI: 0) - Great for snacking and baking.

  2. Walnuts (GI: 0) - High in omega-3 fatty acids.

  3. Macadamia Nuts (GI: 0) - Rich in healthy fats.

  4. Pecans (GI: 0) - Low in carbs and delicious.

  5. Chia Seeds (GI: 1) - High in fiber and omega-3s.

  6. Flaxseeds (GI: ≤1) - Great for adding to smoothies or baking.

  7. Pumpkin Seeds (GI: 10) - Crunchy and nutritious.

  8. Sunflower Seeds (GI: 35) - Perfect for snacking.

Fats and Oils:

  1. Olive Oil (GI: 0) - Ideal for dressings and cooking.

  2. Coconut Oil (GI: 0) - Great for baking and frying.

  3. Avocado Oil (GI: 0) - Excellent for high-heat cooking.

  4. MCT Oil (GI: 0) - A popular keto supplement for added energy.

50 Low Glycemic Index Foods That Are Ketogenic

These foods are not only low in glycemic index but also align perfectly with a ketogenic diet, helping you maintain stable blood sugar levels while staying in ketosis.