Vegetables
1,663 foods
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.
Sorted by glycemic load per 100 g, lowest first.
Garlic zucchini bites Low GI 40 GL 4 / 100 g 7/10 
Ginger garlic paste Low GI 20 GL 4 / 100 g 8/10 
Grated turnip Medium GI 62 GL 4 / 100 g 9/10 
Green bean casserole Low GI 45 GL 4 / 100 g 7/10 
Kabocha squash Low GI 50 GL 4 / 100 g 9/10 Kale stew Low GI 45 GL 4 / 100 g 7/10 
Korean carrot salad Low GI 35 GL 4 / 100 g 6/10 
Leek and pea mix Low GI 35 GL 4 / 100 g 9/10 
Lemongrass Low GI 17 GL 4 / 100 g 8/10 
Mashed turnips Medium GI 62 GL 4 / 100 g 6/10 
Mixed dried or fresh herbs Low GI 10 GL 4 / 100 g 9/10 
Mixed salad with corn Medium GI 55 GL 4 / 100 g 7/10 Mixed vegetables Low GI 45 GL 4 / 100 g 8/10 
Mushroom and barley stew Low GI 35 GL 4 / 100 g 8/10 
Mushroom peas sabji Low GI 35 GL 4 / 100 g 8/10 
Parsley root Low GI 30 GL 4 / 100 g 8/10 
Pizza sauce Low GI 45 GL 4 / 100 g 6/10 Pumpkin and carrot preparation Medium GI 60 GL 4 / 100 g 9/10 
Pumpkin soup Medium GI 55 GL 4 / 100 g 8/10 
Pureed roasted pumpkin Low GI 51 GL 4 / 100 g 9/10 
Roasted onion Low GI 40 GL 4 / 100 g 8/10 
Roasted root vegetable and herb sauce Low GI 40 GL 4 / 100 g 8/10 Roasted shallot Low GI 25 GL 4 / 100 g 8/10 Root vegetables Low GI 40 GL 4 / 100 g 8/10 Rutabaga or Kohlrabi (raw) High GI 72 GL 4 / 100 g 9/10 
Sweet and sour salad Low GI 40 GL 4 / 100 g 6.5/10 
Tabbouleh salad Low GI 30 GL 4 / 100 g 8/10 
Tomato curry Low GI 40 GL 4 / 100 g 8/10 Tomato pasta sauce Low GI 45 GL 4 / 100 g 4/10 Tomato reduction Low GI 35 GL 4 / 100 g 7/10 
Tomato Sauce with Carrots and Onion Low GI 45 GL 4 / 100 g 7/10 
Tomato vegetable barley soup Low GI 45 GL 4 / 100 g 7/10 Vegetable kare-kare Low GI 35 GL 4 / 100 g 7/10 Vegetable stew Low GI 35 GL 4 / 100 g 9/10 Vegetable thoran Low GI 35 GL 4 / 100 g 9/10 
Winter squash Low GI 51 GL 4 / 100 g 8/10 
Zucchini sticks, lightly coated and air-fried Low GI 35 GL 4 / 100 g 8/10 
Herb seasoning Low GI 10 GL 4.4 / 100 g 9/10 
Mushroom powder Low GI 15 GL 4.5 / 100 g 9/10 Spinach juice powder Low GI 15 GL 4.5 / 100 g 8/10 
Acorn squash Low GI 50 GL 5 / 100 g 8/10 Baked carrot Low GI 49 GL 5 / 100 g 9/10 Baked stuffed zucchini Low GI 45 GL 5 / 100 g 7/10 
Baked vegetables Low GI 40 GL 5 / 100 g 8/10 
Beet Medium GI 61 GL 5 / 100 g 9/10 
Beetroot Medium GI 61 GL 5 / 100 g 7/10 
Boiled Jerusalem artichoke Low GI 33 GL 5 / 100 g 9/10 
Buckwheat, edamame, and arugula salad Low GI 35 GL 5 / 100 g 9/10 Carrot extract Medium GI 65 GL 5 / 100 g 6/10 
Carrot spread Low GI 40 GL 5 / 100 g 6/10 
Cauliflower tots (baked or air-fried) Low GI 40 GL 5 / 100 g 7/10 Celeriac fries baked in a small amount of olive oil Low GI 35 GL 5 / 100 g 8/10 
Celery root fries Low GI 35 GL 5 / 100 g 8/10 
Chili (beef and bean) Low GI 40 GL 5 / 100 g 8/10 
Chilli Spice Blend Low GI 10 GL 5 / 100 g 9/10 
Chipotle pepper Low GI 10 GL 5 / 100 g 9/10 
Chlorella Low GI 20 GL 5 / 100 g 9.5/10 Concentrated tomato paste with smoked paprika, garlic, and vinegar Low GI 35 GL 5 / 100 g 8/10 Cooked vegetables Low GI 45 GL 5 / 100 g 9/10 
Curry Low GI 45 GL 5 / 100 g 6/10 
Fresh Pepper with White Bean Paste Low GI 35 GL 5 / 100 g 9/10 Fried cauliflower Low GI 35 GL 5 / 100 g 6/10 Fried tomato Low GI 45 GL 5 / 100 g 4/10 
Hokkaido pumpkin Low GI 50 GL 5 / 100 g 9/10 Homemade ketchup (tomato paste, apple cider vinegar, smoked paprika, herbs) Low GI 35 GL 5 / 100 g 7/10 Parisienne salad Low GI 45 GL 5 / 100 g 6/10 
Parsnip Low GI 52 GL 5 / 100 g 6/10 Peas and carrots Low GI 45 GL 5 / 100 g 9/10 
Pickled garlic Low GI 30 GL 5 / 100 g 7/10 
Plant-based birria (jackfruit) Low GI 35 GL 5 / 100 g 8/10 
Pumpkin cream Medium GI 65 GL 5 / 100 g 6/10 
Pure pumpkin puree (no added sugars or flavors) High GI 75 GL 5 / 100 g 7/10 
Red kuri squash Low GI 51 GL 5 / 100 g 9/10 
Roasted carrot Low GI 49 GL 5 / 100 g 8/10 
Rosemary Low GI 7 GL 5 / 100 g 9/10 
Sautéed carrot Low GI 49 GL 5 / 100 g 7/10 
Spices and herbs Low GI 10 GL 5 / 100 g 9.5/10 Steamed burdock Low GI 28 GL 5 / 100 g 9/10 
Sun dried tomatoes in oil Low GI 35 GL 5 / 100 g 5/10 
Teriyaki Broccoli Low GI 40 GL 5 / 100 g 6.5/10 Tomato chutney with natural low-glycemic sweetener Low GI 35 GL 5 / 100 g 6/10 
Vegetable sabzi Low GI 40 GL 5 / 100 g 8/10 Waldorf salad Low GI 38 GL 5 / 100 g 6/10 Zucchini with sweet chili sauce Low GI 45 GL 5 / 100 g 5/10 
Wheatgrass powder Low GI 15 GL 5.3 / 100 g 9/10 
Artichoke extract Low GI 15 GL 6 / 100 g 8/10 Atchara Low GI 45 GL 6 / 100 g 4/10 
Baby beets Medium GI 64 GL 6 / 100 g 7.5/10 Baked pumpkin Medium GI 65 GL 6 / 100 g 9/10 Beetroot juice (color) Medium GI 61 GL 6 / 100 g 6/10 Beetroot salad with sour cream Medium GI 61 GL 6 / 100 g 6/10 Butternut squash Low GI 51 GL 6 / 100 g 9/10 Canned dried sun dried tomatoes in oil Low GI 35 GL 6 / 100 g 4/10 
Cauliflower gnocchi Low GI 45 GL 6 / 100 g 7/10 Chili relish Low GI 35 GL 6 / 100 g 4/10 
Corn soup Medium GI 60 GL 6 / 100 g 5/10 
Dehydrated spinach powder Low GI 15 GL 6 / 100 g 9/10 
Dried spinach flakes Low GI 15 GL 6 / 100 g 8/10 
Golden beet Medium GI 64 GL 6 / 100 g 9/10 Gourd Low GI 45 GL 6 / 100 g 5/10 
