Low Glycemic Index Chart

Soups, Oriental Cuisine, Protein Foods

     This low glycemic index chart shows the soups, the oriental cuisine and the protein foods that do NOT raise your blood sugar.     For your convenience we have included an Asian take out food section.

     The soup section below shows soups that may have lots of complex carbohydrates so they are not "low carb soups," but the carbs in them have resistant starch which slows down the digestive process.   As you have learned on this website it is the type of carb that matters for maintaining fat loss!     You don't need low carbs; you need low glycemic carbs.


bouillabaisse chicken soup chili couscous
lentil curryfish soups without potatoes gazpacho Italian minestrone
jambalaya Manhatten clam chowder onion seafood gumbo
tomato vegetable (no potato or corn)

     This is the classic soup recipe from the low glycemic index chart.   It is fast, efficient and super nutritious as well as perfect for your low glycemic eating plan and all diet plans.

     You can start with 1/2 cup chopped onion and a minced garlic clove cooked in 1/2 T. olive or coconut oil in a large soup pot.     Add 1/2 lb. fish or chicken cut in 1 inch pieces and sauté on low heat until slightly browned turning the meat.    Add 4 - 6 cups chicken broth or water and simmer until the meat is cooked which will be 20 minutes for chicken and about 10 for fish.      Add some fresh vegetables and canned beans if you want a heartier soup, simmer for 5 minutes longer and you have a complete low glycemic meal in a soup.    Be sure to season with a 1/2 teaspoon of salt (more to taste,) 1/4 teaspoon of pepper and your favorite herbs.  It's simple to make and tasty. Serves 3 - 4.

Chinese or Thai food

     The oriental cuisine section of the low glycemic index chart shows the Asian foods that are typically served in Asian restaurants.    Asian food has the lowest glycemic response of all take out food.

     Do not eat white rice unless it's cold.    Hot or warm white rice is high glycemic.    The stickier it is the higher the glycemic index.  Brown rice has a moderate index.  If you are eating it with vegetables and some protein like meat or fish it should not be a problem for your blood sugar. Cold sushi or rice rolls made from white rice are the exception as they have resistant starch.

crab meat soup asparagus soup hot and sour soup watercress soup
moo goo gai pan Chinese bean thread chicken with broccoli lo mein
chicken with Chinese vegetables
(no carrots or corn)
BBQ pork appetizer stir fried green beans shrimp with vegetables
(no carrots or corn)
fish and seafood
(no carrots or corn)

Plant Proteins

     All proteins, plant and animal are low glycemic and need to be included on a low glycemic index chart.   Plant proteins are believed by many health care physicians to be the healthiest proteins for people because they contain unsaturated fat instead of saturated fats.

     To be a complete protein and get all your amino acids you need to eat your beans with a whole grain.   A low glycemic whole grain like quinoa, bulgar or barley is best but  brown rice with it's moderate glycemic index is also a good option.    Some of the low glycemic legumes to add to your eating plan are lentils, black beans, chick peas or adzuki beans.    You can eat them as a side dish or put into a soup for a lot more fiber, flavor, vitamins, minerals and protein.

raw nuts soy beans legumes wholegrains

     All raw, unsalted nuts are on the low glycemic index chart and are a good source of essential fatty acids and protein as they are high in unsaturated fat, the omega 3 fatty acids.   A small amount of good quality nut butter on celery or low glycemic crackers with a 6 oz. glass of unsweetened almond or coconut milk is a great snack.   If you are trying to lose fat eat no more than 7 nuts in a snack or 1 serving (a tablespoon) of a small amount of nut butter.

     You can also use nuts in salads or on hot cereal or in yogurt.    Hemp butter is excellent with the highest amount of omega 3 fatty acids but one of the peanut butters on the low glycemic food list is fine too.   One serving of nuts is seven nuts.    Avoid salted or dry roasted nuts because they are not as nutritious and the salt is too stimulating and will cause food cravings.

Animal Protein

     And now for the animal protein...a reasonable amount of organic animal protein, 3 oz. cooked (1/4 lb.), eaten with vegetables or a salad is advised for one person at one meal.   Eat grass fed red meat  occasionally and poultry or fish a few times a week to better balance your consumption of omega-3 and omega-6 fatty acids.   You don't want commercial beef because the cows are fed corn (and injected with hormones) which is high glycemic.   Be sure that the fish you eat is wild and not farm raised.

     The best animal proteins are on this low glycemic index chart:

free range eggs ( yogurt and cheese fish and shellfish poultry
bison goat grass fed beef
wild game

     Plant proteins are good because they do not have saturated fat and most people eat too much saturated fat.   However, organically raised grass fed meat is a high quality, complete protein, so some in moderation (small amount which would be 3 oz. 2 or 3 times a week) is fine for most people and could be included on a low glycemic index chart.

      This low glycemic index chart shows the soups, proteins, both animal and plant and some Asian foods that you can include in your low glycemic eating plan.

You can read more articles about low glycemic eating in the following links below!

Glycemic Index List of Foods

The glycemic index list of foods includes foods that lower blood sugar and help you to lose fat!

Portion Control Tips

This is the essential guide to figuring out serving sizes and what makes a low glycemic snack.

List of Raw Foods

This list of raw foods contains fruits and vegetables that are a powerhouse of nutrients and will lead to faster weight loss.

Omega 3 Sources in Healthy Salads

Healthy salads, especially when you add omega 3 sources or foods with resistant starch, can help you burn fat.

Low Glycemic Foods: Super Healthy Whole Grains

Eating lots of super healthy low glycemic foods means that you are once and for all replacing the fat storing high glycemic carbs in your diet with the low glycemic complex carbohydrates.

High Fiber Foods: Delicious Grains and Legumes

There are extraordinary health benefits available when you eat lots of fiber rich foods including a lifetime of fat loss!

Low Carb Pastas and Cereals

Great news for pasta lovers....you don't need low carb pasta because pasta is low glycemic!

Good Fats

You need to look to the good fats (omega-3 sources) in learning how to eat a healthy diet and even to lose body fat.

Calcium Rich Foods

Taking a look at dairy products and just how these calcium rich foods affect the glycemic index chart.

Sugar Free Desserts and the Good Sugars

Sugar free desserts can actually taste great!

Glycemic Load

This is a more precise way of understanding the glycemic index.

Acidic Foods: High Glycemic Sugars

Any list of acidic foods will have sodas at the top of the list.

High Glycemic Foods

Here are the high glycemic foods that need to be avoided most of the time in order to maintain your fat loss.

Controlling Food Cravings

Controlling food cravings means you are eliminating high glycemic foods.

Food Lovers Diet

Food lovers can celebrate good food and manage their weight at the same time!

Daily Healthy Eating Plan

This is a week of menus for low glycemic eating at about 1500 calories a day.

Reading Food Labels

Find out how to identify the fat traps!

Return from Low Glycemic Index Chart to Foods That Lower Blood Sugar.

Return from Glycemic Index Chart to Lifetime Fat Loss home page.

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