Vegetables
1,628 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.
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 caviar Low GI 35 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 stir fry curry coconut frosia Low GI 38 GL 4 / 100 g 7/10 Vegetable tajine Low GI 35 GL 4 / 100 g 8/10 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 
Beetroot Medium GI 61 GL 4.2 / 100 g 7/10 
Herb seasoning Low GI 10 GL 4.4 / 100 g 9/10 Aviyal Low GI 45 GL 4.5 / 100 g 8.2/10 
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 Baked stuffed bell pepper Low GI 45 GL 4.6 / 100 g 8.2/10 
Canned beetroot Medium GI 64 GL 4.6 / 100 g 5.5/10 
Acorn squash Low GI 50 GL 5 / 100 g 8/10 Apple coleslaw Low GI 35 GL 5 / 100 g 7/10 Baked stuffed zucchini Low GI 45 GL 5 / 100 g 7/10 
Baked vegetables Low GI 40 GL 5 / 100 g 8/10 Beetroot cream Low GI 50 GL 5 / 100 g 6/10 Beetroot sauce Low GI 50 GL 5 / 100 g 6/10 
Boiled Jerusalem artichoke Low GI 33 GL 5 / 100 g 9/10 Boiled peas and carrots Low GI 45 GL 5 / 100 g 9/10 
Buckwheat, edamame, and arugula salad Low GI 35 GL 5 / 100 g 9/10 Buttercup squash Low GI 51 GL 5 / 100 g 9/10 Butternut squash soup Low GI 50 GL 5 / 100 g 7/10 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 Cauliflower wings Low GI 35 GL 5 / 100 g 7/10 
Celeriac Low GI 52 GL 5 / 100 g 6/10 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 Chinese yam Low GI 35 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 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 tomato sauce Low GI 45 GL 5 / 100 g 4/10 
Hokkaido pumpkin Low GI 50 GL 5 / 100 g 9/10 Hokkaido squash Low GI 51 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 Leek and potato soup Medium GI 55 GL 5 / 100 g 6.5/10 Parisienne salad Low GI 45 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 Pumpkin vegetable dish Medium GI 65 GL 5 / 100 g 9/10 
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 vegetables Low GI 40 GL 5 / 100 g 8.5/10 
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 Vegetable soup curry sweet potato Low GI 45 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 
Boiled beetroot Medium GI 64 GL 5.1 / 100 g 7/10 Seaweed snack Low GI 15 GL 5.3 / 100 g 5/10 
Wheatgrass powder Low GI 15 GL 5.3 / 100 g 9/10 
Roasted carrot Low GI 39 GL 5.3 / 100 g 8/10 
Tomato paste Low GI 38 GL 5.7 / 100 g 7/10 
Artichoke extract Low GI 15 GL 6 / 100 g 8/10 Atchara Low GI 45 GL 6 / 100 g 4/10 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 Broccoli fritters Low GI 45 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 Cooked butternut Low GI 51 GL 6 / 100 g 8/10 
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 Gourd strips Low GI 40 GL 6 / 100 g 6/10 
Grated Horseradish Low GI 35 GL 6 / 100 g 7/10 
Green bean, quinoa, and cherry tomato salad with light vinaigrette Low GI 45 GL 6 / 100 g 8.5/10 
Lotus root Low GI 33 GL 6 / 100 g 9/10 Mugwort (dried) Low GI 15 GL 6 / 100 g 9/10 Mushroom extract blend Low GI 20 GL 6 / 100 g 6/10 
Mushroom Quinoa Veggie Burger Patty Low GI 40 GL 6 / 100 g 7/10 Pickled gourd Low GI 40 GL 6 / 100 g 5/10 
Pickled pumpkin Medium GI 55 GL 6 / 100 g 5.5/10 
Powdered kale Low GI 15 GL 6 / 100 g 9/10 
