The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
If you’re following a gluten-free diet and managing glucose levels, you know it’s not always a straight path. Swapping wheat for a gluten-free label doesn’t guarantee steadier glucose levels, especially when those swaps are packed with refined carbs. That’s where the glycemic index (GI) comes in.
Let’s take a look at how the glycemic index works, how it applies to gluten-free eating, and which low GI foods are actually doing your body a favor.
What’s glycemic index?
The glycemic index ranks carbs based on how quickly they raise your glucose. High GI foods spike your glucose in a hurry. Low GI foods release glucose slowly and steadily, which gives you more stable energy and fewer crashes.
Here’s the thing: while the glycemic index is a fantastic tool for making informed food choices, your body is unique—and your glucose response can be, too. GI gives you a great starting point, but tuning in to your own patterns is key.
Curious about the full story? Considering glycemic load (GL) as an additional tool can help you understand which foods work best for your body. And with a biosensor like Stelo, you get real-time insights into how your body handles what you eat.
What “gluten-free” really means
Gluten is a protein found in wheat, rye, and barley. If you have celiac disease or gluten sensitivity, avoiding it isn’t optional—it’s necessary. But gluten-free doesn’t always mean glucose-friendly. Many gluten-free substitutes are made with high-GI ingredients like white rice flour or potato starch.
That’s why it’s important to pay attention to the glycemic index of gluten-free foods. Choosing low-GI options can help support more stable glucose levels, especially if you’re avoiding gluten for health reasons.
Essential low glycemic index and gluten-free foods
There are numerous foods that are both low glycemic index (GI) and gluten-free, making this style of eating more accessible and flexible than you might think. Most non-starchy vegetables, meats, fish, eggs, nuts, seeds, oils, and even some fruits and whole grains all fit the bill—so you have plenty of delicious options. Here's a few low GI and gluten-free foods:
Quinoa
A complete protein and fiber-rich grain with a low GI. Gluten-free and great for bowls, salads, and warm dishes.
Chia seeds
Tiny but mighty, they’re loaded with fiber, omega-3s, and antioxidants. Ideal for puddings or mix-ins.
Lentils
Packed with plant-based protein and fiber, lentils have a low GI and are super versatile.
Buckwheat
Despite the name, it’s actually gluten-free, and it’s a solid source of resistant starch, which helps blunt glucose spikes.
How to add low glycemic index gluten-free foods in your diet
These are easy to prep, easy on your system, and seriously satisfying meal options:
- Veggie quinoa bowl with olive oil, lemon, and fresh herbs
- Chia pudding made with almond milk and a dash of cinnamon
- Lentil soup with garlic, carrots, and fresh thyme
- Buckwheat pancakes topped with almond butter and berries
Putting it all together
Even low GI foods won’t hit everyone the same way. Your sleep, stress, hormones, and activity level all play a role in how your body handles food. That’s why a glucose biosensor like Stelo is so useful: it helps you tune into your personal response, spot trends, and adjust without guesswork.
Whether you’re gluten-free by necessity or just exploring what works best for your body, combining low-GI choices with your glucose data can give you clarity and flexibility. Going gluten-free doesn’t have to mean giving up foods that keep your glucose steady. With a little know-how and the right tools, you can eat well, feel better, and find what fuels you best.
Curated & reviewed by: Kayce Sol
MA, RN, BSN, CDCES
MA, RN, BSN, CDCES
Kayce Sol is a registered nurse and certified diabetes care and education specialist.
