Vegetables:
Spinach (GI: ≤1) - Packed with vitamins and very low in carbs.
Kale (GI: ≤1) - A nutrient-dense superfood.
Swiss Chard (GI: ≤1) - Great for salads and sautés.
Bok Choy (GI: ≤1) - Perfect for stir-fries.
Zucchini (GI: 15) - Versatile and low in carbs.
Cauliflower (GI: 15) - Can be used as a rice or potato substitute.
Broccoli (GI: 10) - Rich in vitamins and fiber.
Brussels Sprouts (GI: 15) - Excellent roasted or steamed.
Cabbage (GI: 10) - Great for soups and salads.
Green Beans (GI: 15) - A crunchy, low-carb side dish.
Asparagus (GI: 15) - Delicious grilled or roasted.
Bell Peppers (GI: 15) - Low in carbs and high in vitamin C.
Cucumber (GI: 15) - Refreshing and hydrating.
Celery (GI: ≤1) - Great for snacking.
Lettuce (GI: ≤1) - Base for any keto salad.
Avocado (GI: 15) - High in healthy fats and fiber.
Mushrooms (GI: 10) - Low in carbs and versatile in recipes.
Radishes (GI: 15) - Crunchy and low in carbs.
Eggplant (GI: 15) - Great for grilling or baking.
Tomatoes (GI: 15) - Low glycemic and versatile in many dishes.
Proteins:
Salmon (GI: 0) - High in omega-3 fatty acids.
Sardines (GI: 0) - Packed with nutrients and healthy fats.
Mackerel (GI: 0) - Another great source of omega-3s.
Grass-fed Beef (GI: 0) - High in quality protein and healthy fats.
Chicken (GI: 0) - Lean and versatile.
Turkey (GI: 0) - Great for a variety of dishes.
Eggs (GI: 0) - Perfect for breakfast or as a snack.
Pork (GI: 0) - Low in carbs, high in protein.
Lamb (GI: 0) - Flavorful and nutrient-dense.
Bison (GI: 0) - Lean and high in protein.
Dairy and Dairy Alternatives:
Greek Yogurt (GI: 11-12) - Choose full-fat, unsweetened varieties.
Cheese (GI: 0) - Opt for hard cheeses like cheddar or gouda.
Heavy Cream (GI: 0) - Use in coffee or cooking.
Butter (GI: 0) - A staple in keto cooking.
Ghee (GI: 0) - Clarified butter, great for cooking at high temperatures.
Coconut Milk (GI: 31) - Use the full-fat version.
Almond Milk (GI: 30) - Unsweetened is best.
Cottage Cheese (GI: 10) - High in protein and low in carbs.
Nuts and Seeds:
Almonds (GI: 0) - Great for snacking and baking.
Walnuts (GI: 0) - High in omega-3 fatty acids.
Macadamia Nuts (GI: 0) - Rich in healthy fats.
Pecans (GI: 0) - Low in carbs and delicious.
Chia Seeds (GI: 1) - High in fiber and omega-3s.
Flaxseeds (GI: ≤1) - Great for adding to smoothies or baking.
Pumpkin Seeds (GI: 10) - Crunchy and nutritious.
Sunflower Seeds (GI: 35) - Perfect for snacking.
Fats and Oils:
Olive Oil (GI: 0) - Ideal for dressings and cooking.
Coconut Oil (GI: 0) - Great for baking and frying.
Avocado Oil (GI: 0) - Excellent for high-heat cooking.
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.
