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Let’s be honest—when you’re on a GLP-1 like Mounjaro, Zepbound or Wegovy, food can feel a bit… meh. You’re not as hungry, things taste different, and the idea of carb-loading like it’s 2005? Yeah, not the vibe. BUT, your body still needs carbs—especially the right kind—to keep your energy up, your blood sugar steady, and your brain from turning into mashed potatoes. Low GI carbs are the slow-burn fuel that won’t send you crashing mid-afternoon or leave you face-down in a biscuit tin at 9pm.
So, if you’re tired of energy dips, cravings, or “hangry” crashes that sneak in out of nowhere, this list is your new secret weapon.
These are the Top 15 low GI carbs to keep you powered up, full for longer, and feeling like the queen you are—without spiking your blood sugar or your side effects.
- 1. Sweet Potatoes (GI: 44)
- 2. Rolled or Steel-Cut Oats (GI: 53 / 42)
- 3. Quinoa (GI: 53)
- 4. Brown Basmati Rice (GI: 50)
- 5. Lentils (GI: 32)
- 6. Chickpeas (GI: 28–33)
- 7. Pearl Barley (GI: 28–35)
- 8. Buckwheat (GI: 49)
- 9. Bulgur Wheat (GI: 48)
- 10. Green Bananas or Green Banana Flour (GI: ~30)
- 11. Sourdough Bread (Wholegrain or Rye) (GI: 48–54)
- 12. Black Beans (GI: 30)
- 13. Carrots (Cooked or Raw) (16-35)
- 14. Wholegrain Pasta (or Lentil/Chickpea Pasta) (GI: 42–50 / ~30–40)
- 15. Beetroot (GI: 64)
- Conclusion
1. Sweet Potatoes (GI: 44)
The poster child of good carbs. They’re packed with fibre, vitamin A, and that lovely natural sweetness—without the sugar rollercoaster. Roast them, mash them, chuck them in a soup. Job done.
And sweet potato fries? Best thing on planet earth. I said what I said.
2. Rolled or Steel-Cut Oats (GI: 53 / 42)
Forget the instant porridges for now, and get the real deal. Oats are brilliant for slow-release energy, gut health, and keeping you full ’til lunch.
Serving tip: Stir in protein powder, chia seeds, or top with berries and nuts for a balanced brekkie.
3. Quinoa (GI: 53)
Technically a seed, but we’re calling it a carb because it acts like one—and a bloody good one at that. High in fibre, naturally gluten-free, and packs a protein punch too.
Try this: Use it as a base for salads, buddha bowls or stuffed peppers.
4. Brown Basmati Rice (GI: 50)
Way better than white rice, this keeps your blood sugar happier and your belly fuller. Bonus: it’s got a lovely nutty flavour and actually tastes like something.
GLP-1 hack: Pair with lean protein and veggies to avoid the post-meal slump.
5. Lentils (GI: 32)
Tiny but mighty. Lentils are rich in fibre, iron, and plant-based protein—and they’re amazing for stabilising blood sugar.
Lazy girl tip: Tinned lentils count. Heat them up, season, and call it lunch.
6. Chickpeas (GI: 28–33)
Whether roasted, mashed into hummus, or tossed in a salad, chickpeas are a low GI staple that’ll keep you full for hours. Great for gut health, too.
Quick fix: Air-fry them with spices for a crunchy, savoury snack.
7. Pearl Barley (GI: 28–35)
Underrated and old-school—but hear me out. Barley is brilliant for a slow energy release, plus it adds a lovely chew to soups, stews, and risottos.
Tip: Cook it in veggie stock and bulk out your meals without the bloat.
8. Buckwheat (GI: 49)
Despite the name, it’s gluten-free and a fab low GI alternative to rice or couscous. Toasty, nutty, and full of magnesium.
Delish with: Roasted veg, feta, and a splash of olive oil.
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9. Bulgur Wheat (GI: 48)
Quick to cook, light on the belly, and brilliant in tabbouleh-style salads. It’s lower on the GI scale than couscous and has more fibre.
Pair with: Chopped herbs, lemon juice, and grilled chicken or halloumi.
10. Green Bananas or Green Banana Flour (GI: ~30)
A bit niche, but green bananas have resistant starch, which means your body digests them more slowly. Less spike, more satiety.
How to use: Slice into smoothies or use the flour in baking.
11. Sourdough Bread (Wholegrain or Rye) (GI: 48–54)
Not all bread is evil, promise. Proper fermented sourdough made with wholegrain flour has a lower GI than your bog-standard white loaf.
Hack: Toast and top with protein—eggs, cottage cheese, nut butter—you name it.
12. Black Beans (GI: 30)
These beauties are packed with protein, fibre and low GI goodness. Great in wraps, tacos, or soups.
Feeling fancy? Mash them with lime and garlic as a side or dip.
13. Carrots (Cooked or Raw) (16-35)
A little higher on the GI scale when cooked, but still very stable and packed with nutrients. Plus, they’re cheap, cheerful and have a bloody lovely crunch.
Dip it: Hummus, Greek yoghurt, or guac all make it a snack to remember.
14. Wholegrain Pasta (or Lentil/Chickpea Pasta) (GI: 42–50 / ~30–40)
Traditional pasta gets a bad rap, but the wholegrain version digests slower. Even better? Lentil or chickpea-based versions give you extra protein.
GLP-1 twist: Add olive oil, roasted veg, and lean meat for a blood sugar-friendly dinner.
15. Beetroot (GI: 64)
Earthy, vibrant, and surprisingly filling. Beets have a moderate GI but are rich in fibre and nitrates that support energy and blood flow (hello, workout boost!).
Easy win: Roast them with balsamic and crumble some feta over the top.
Conclusion
Low GI carbs aren’t the enemy—they’re your allies on GLP-1s. They keep your energy steady, help you avoid cravings, and make you feel human again.
You don’t need to fear carbs—you just need to choose the right ones. Low GI carbs!
Next Steps
Want to know how to build a whole day of low GI meals on GLP-1s? Head over to “How to Build a Full Day of Low GI Meals on GLP-1s (Easy Meal Plan)” – it’s the game plan you didn’t know you needed.
Or dig into “Best Low GI Veggies to Bulk Up Your GLP-1 Meals (Without the Bloat)” if you want volume without discomfort.
And if your sweet tooth’s still hanging around, check out “Low GI Fruits for GLP-1 Users: Naturally Sweet, No Sugar Spikes.”
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