Foods without milk
8,960 foods
Foods with no milk or milk-derived ingredient listed: no cheese, butter, yogurt, cream or whey. The list covers plant foods, meat, fish, eggs and dairy-free alternatives. Packaged products can still contain traces — check the label. Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Only foods with a completed allergen assessment are listed.
Sorted by glycemic load per 100 g, lowest first.
Flax seed Low GI 10 GL 2.9 / 100 g 9/10 
Flax seeds Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseed breading Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseed coating Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseed crispbread Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseeds Low GI 10 GL 2.9 / 100 g 9/10 
Soaked flax seeds Low GI 10 GL 2.9 / 100 g 9/10 
Paprika Powder Low GI 15 GL 3 / 100 g 8/10 
Boiled peanuts Low GI 14 GL 3 / 100 g 8/10 
Roasted peanuts Low GI 14 GL 3 / 100 g 7/10 Salted peanuts Low GI 14 GL 3 / 100 g 6/10 
Sugar free peanut butter Low GI 14 GL 3 / 100 g 8/10 
Adjika sauce Low GI 25 GL 3 / 100 g 7/10 
Agar-agar jelly with natural fruit puree Low GI 30 GL 3 / 100 g 7/10 
Air-fried carrot sticks Low GI 35 GL 3 / 100 g 8/10 Aji amarillo paste Low GI 25 GL 3 / 100 g 4/10 
Ajvar Low GI 35 GL 3 / 100 g 8.5/10 Almond flour batter Low GI 15 GL 3 / 100 g 8/10 
Almond flour cocoa cake base Low GI 15 GL 3 / 100 g 6.5/10 Almond milk creamer Low GI 45 GL 3 / 100 g 4/10 
Asian pear Low GI 26 GL 3 / 100 g 9/10 Autumn salad Low GI 25 GL 3 / 100 g 8/10 
Bacopa monnieri extract Low GI 10 GL 3 / 100 g 9/10 
Baked breaded tofu slices (whole grain or nut meal) Low GI 25 GL 3 / 100 g 7.5/10 
Balsamic vinaigrette Low GI 35 GL 3 / 100 g 4/10 Basque-style tomato sauce Low GI 35 GL 3 / 100 g 7/10 
Bean and kale soup Low GI 30 GL 3 / 100 g 9/10 Beans thoran Low GI 30 GL 3 / 100 g 8/10 
Beef and Barley Vegetable Stew Low GI 45 GL 3 / 100 g 8.5/10 
Beef Rissole Low GI 35 GL 3 / 100 g 5/10 
Beet soup Low GI 35 GL 3 / 100 g 9/10 Bellflower root Low GI 35 GL 3 / 100 g 9/10 
Berries (mixed, raw) Low GI 25 GL 3 / 100 g 9/10 
Berry mix (blueberries, raspberries) without added sugar Low GI 30 GL 3 / 100 g 9/10 
Berry sauce Low GI 30 GL 3 / 100 g 9/10 
Bilberry jam without sugar Low GI 25 GL 3 / 100 g 9/10 Bitter gourd fried Low GI 32 GL 3 / 100 g 6.5/10 
Black cherry juice Medium GI 55 GL 3 / 100 g 4.5/10 
Black pudding Low GI 35 GL 3 / 100 g 4/10 
Black soybean flour (whole) Low GI 15 GL 3 / 100 g 9/10 
Blended berries (blueberries, raspberries, strawberries) Low GI 30 GL 3 / 100 g 9/10 
Blood sausage Low GI 35 GL 3 / 100 g 4.5/10 Boiled cabbage and carrots Low GI 40 GL 3 / 100 g 9/10 
Boiled celeriac Low GI 35 GL 3 / 100 g 9/10 Boiled cherries Low GI 22 GL 3 / 100 g 8/10 
Boiled Pumpkin Low GI 51 GL 3 / 100 g 9/10 
Boiled vegetables Low GI 40 GL 3 / 100 g 8/10 
Boysenberries Low GI 25 GL 3 / 100 g 9/10 Braised cabbage with beetroot Low GI 35 GL 3 / 100 g 8/10 Broccoli beef Low GI 40 GL 3 / 100 g 5/10 Cabbage and carrots Low GI 35 GL 3 / 100 g 9/10 Cabbage in tomato sauce Low GI 35 GL 3 / 100 g 8/10 Cabbage rolls with fermented tempeh and vegetables Low GI 28 GL 3 / 100 g 8/10 Cacao mass Low GI 20 GL 3 / 100 g 7/10 
Canned carrots Low GI 49 GL 3 / 100 g 7/10 
Canned crushed tomato Low GI 38 GL 3 / 100 g 8/10 
Canned drink (hydrate) Medium GI 65 GL 3 / 100 g 4/10 
Caponata Low GI 30 GL 3 / 100 g 7/10 Carrot and parsley root Low GI 40 GL 3 / 100 g 9/10 Carrot kale slaw Low GI 35 GL 3 / 100 g 9/10 
Carrot salad Low GI 35 GL 3 / 100 g 9/10 Carrot salad with lemon juice, herbs, and extra virgin olive oil Low GI 35 GL 3 / 100 g 9/10 Carrot salad with olive oil Low GI 35 GL 3 / 100 g 9/10 Carrot soup Low GI 45 GL 3 / 100 g 8/10 
Carrot sticks Low GI 35 GL 3 / 100 g 9/10 
Cauliflower popovers Low GI 35 GL 3 / 100 g 8/10 
Celeriac (celery root), diced and baked Low GI 35 GL 3 / 100 g 9/10 
Celeriac purée with olive oil and herbs Low GI 35 GL 3 / 100 g 8/10 Celeriac, sautéed Low GI 35 GL 3 / 100 g 9/10 Celery root pureed with crushed walnuts and fresh herbs Low GI 35 GL 3 / 100 g 8/10 
Celery salad Low GI 30 GL 3 / 100 g 8/10 Cherries Low GI 22 GL 3 / 100 g 8/10 
Cherry base Low GI 22 GL 3 / 100 g 8/10 
Chia Plant Milk Coffee Cocoa Pudding Low GI 30 GL 3 / 100 g 7/10 
Chia pudding Low GI 35 GL 3 / 100 g 8/10 
Chicken breast coated in chickpea flour and baked Low GI 40 GL 3 / 100 g 8/10 Chicken cutlet hunter style Low GI 45 GL 3 / 100 g 5/10 Chicken fricassee Low GI 45 GL 3 / 100 g 6/10 
Chicken sausage sweet chilli Low GI 40 GL 3 / 100 g 5.5/10 Chicken soup with corn Low GI 45 GL 3 / 100 g 7/10 
Chicory root Low GI 15 GL 3 / 100 g 8/10 Chili coleslaw Low GI 35 GL 3 / 100 g 6/10 Chili spread Low GI 35 GL 3 / 100 g 6/10 
Chili with skinless chicken breast and mixed vegetables Low GI 35 GL 3 / 100 g 8/10 Chinese cabbage corn salad Low GI 48 GL 3 / 100 g 9/10 Chunky tomato sauce Low GI 38 GL 3 / 100 g 7/10 
Cinnamon rolls made with almond flour, eggs, and a low-gi sweetener Low GI 18 GL 3 / 100 g 6.5/10 Cloudberries Low GI 35 GL 3 / 100 g 9/10 
Cloudberry puree Low GI 25 GL 3 / 100 g 9/10 
Cocoa mass Low GI 20 GL 3 / 100 g 8/10 Coconut vegetable mix Low GI 38 GL 3 / 100 g 7/10 
Cooked carrot puree Low GI 39 GL 3 / 100 g 8/10 Cooked cinnamon raspberries Low GI 25 GL 3 / 100 g 9/10 Cooked pumpkin Medium GI 65 GL 3 / 100 g 9/10 
Cooked tomatoes Low GI 38 GL 3 / 100 g 8/10 Cranberry chia jam with stevia/erythritol Low GI 25 GL 3 / 100 g 9/10 Creamed leeks Low GI 35 GL 3 / 100 g 6/10 
Crispy baked onions (minimal oil, no breading) Low GI 20 GL 3 / 100 g 6/10 
Detox juice Low GI 40 GL 3 / 100 g 6/10 Dill soup Low GI 45 GL 3 / 100 g 7/10 
