Vegetables (Non-Starchy, Low-Carb & Low-GI)
Leafy greens: Spinach, kale, arugula, lettuce, collard greens, and Swiss chard (GI = 0).
Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage (GI = 15–25).
Zucchini: A great low-carb veggie with a GI of about 15.
Bell peppers: Green peppers are low in carbs and GI (~15).
Tomatoes: Fresh tomatoes have a GI of around 15.
Cucumbers: Low-carb and low-GI (GI = 15).
Asparagus: Low-carb and has a GI of around 15.
Green Beans

Fruits (Low-Carb & Low-GI, in Moderation)
Berries: Strawberries, raspberries, blackberries, and blueberries (GI = 25–40).
Cherries: Low-carb and GI around 20.
Grapefruit: GI of around 25.
Apples: A small apple has a GI of about 38, so it can be consumed in moderation.
Pears: Low in carbs and have a GI of 38–40.
Plums: GI of around 40.

Proteins
Meats: Beef, pork, lamb, chicken, and turkey (all have a GI of 0).
Fish: Salmon, tuna, mackerel, sardines (GI = 0).
Eggs: A great low-carb option with a GI of 0.
Shellfish: Shrimp, crab, and lobster, and other shellfish (GI = 0).

Dairy (Full-Fat, Low-Carb & Low-GI)
Cheese: Hard cheeses like cheddar, mozzarella, parmesan, and goat cheese (GI = 0).
Greek yogurt: Unsweetened, full-fat Greek yogurt (GI = 11–15). Be mindful of the carbs; opt for plain varieties.
Cottage cheese: Low in carbs and GI (GI = 0–30 depending on fat content).

Healthy Fats
Avocados: Very low-carb and GI of 15.
Olive oil: Low-carb and has a GI of 0.
Coconut oil: A good fat source with a GI of 0.
Nuts and seeds: Almonds, walnuts, macadamia nuts, chia seeds, flaxseeds, and sunflower seeds have a very low GI and are low in carbs (GI = 0–20, depending on the type).

Beverages
Water: Best for hydration and has no carbs or glycemic impact.
Green tea: Zero carbs and a low GI (around 0).
Herbal teas: Such as peppermint or chamomile (GI = 0).
Coffee: Black coffee is carb-free with a GI of 0. Avoid sugar or sweetened creamers.

Legumes (Low-Carb & Low-GI)
Lentils: A great source of protein and fiber with a low GI (~21).
Chickpeas: Also low in GI (~28).
Black beans: Low GI (~30), though they should be eaten in moderation due to their carb content.
Kidney beans: Low GI (~24).

Sweeteners (Low-Carb & Low-GI)
Stevia: A natural sweetener with a GI of 0.
Monk fruit: Another sweetener with a GI of 0.
Erythritol: A sugar alcohol with a GI of 0, ideal for baking.

Other Low-Carb & Low-GI Foods
Tofu: A good protein option with a GI of 15.
Shirataki noodles: Made from konjac root, they are low-carb and have a GI of 0.
Cauliflower rice: A great substitute for high-carb rice and has a low GI (GI = 15).


By combining low-carb and low-GI foods, you can help regulate your blood sugar levels and feel fuller for longer while maintaining a healthy diet.