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Low Glycemic High Protein Foods

author image Ashley Schwader
Ashley Schwader is a certified personal trainer through ACE and a certified Pilates and group instructor through AFAA. Her background includes personal training, nutrition, weight management, corporate wellness, and health promotion. She earned a Bachelor of Science in health and exercise science, from Colorado State University.
Low Glycemic High Protein Foods
There are many foods that are high in protein and low on the glycemic index.

A low glycemic food means that it is rated below 55 out of 100 points on the glycemic index. The glycemic index, as defined by the Mayo Clinic, is a general term for a diet that's based on choosing foods and beverages that are thought to prevent rapid increases in your blood sugar level and therefore may lead to weight loss. Whether you are looking for weight loss, or blood sugar control, be sure to discuss following the glycemic index with your family doctor to make sure it is right for you.

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Legumes like peas, lentils, edemame and beans are low on the glycemic index. In addition to a low rating they are also high in protein and fiber, according to World's Healthiest Foods. Try adding in these foods on a daily basis by adding to a salad, eating by themselves, or using in a low-glycemic stir fry.


Seeds and nuts are high in protein and only rate at a two on the glycemic index, states the University of Sydney Glycemic Index Database. Nuts can be used as a snack, a side dish or added to a main meal to lower the glycemic rating. Look for items like peanuts, almonds, sunflower seeds and cashews.

Lean Meat

Lean animal meat like chicken, turkey, wild game and low-fat steaks are high in protein, have a low glycemic rating and can help stabilize blood sugar. World's Healthiest Foods recommends choosing organic meats from free-range or wild animals since these meats will not only have less fat, but will contain a larger percentage of beneficial omega-3 fatty acids. Keep the meat lean by grilling, baking, and using low-fat cooking methods.


Fish has well-known health benefits including a high amount of protein and omega-3 fatty acids, explains World's Healthiest Foods. In addition it only rates at a seven on the glycemic index. Cook fish by baking, grilling, or pan frying to keep the fat and calorie content low.

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