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.
Pumpkin cream stew Medium GI 55 GL 6 / 100 g 5/10 
Pumpkin puree Medium GI 65 GL 6 / 100 g 8/10 Pumpkin purée Medium GI 65 GL 6 / 100 g 7/10 Pureed roasted butternut squash Low GI 51 GL 6 / 100 g 8/10 
Roasted butternut squash Low GI 51 GL 6 / 100 g 8/10 Roasted squash Low GI 51 GL 6 / 100 g 9/10 
Rutabaga High GI 72 GL 6 / 100 g 8/10 Rutabaga fries (air-fried, minimal oil) High GI 72 GL 6 / 100 g 8/10 Saag aloo Low GI 45 GL 6 / 100 g 7/10 Sauteed garlic Low GI 30 GL 6 / 100 g 7/10 Squash casserole Medium GI 55 GL 6 / 100 g 5/10 Stuffed bell peppers with quinoa, feta, and spinach Low GI 45 GL 6 / 100 g 8/10 Stuffed pumpkin Low GI 45 GL 6 / 100 g 7/10 
Sun dried tomato sauce Low GI 35 GL 6 / 100 g 6/10 
Superfoods greens blend Low GI 20 GL 6 / 100 g 9/10 Swede (rutabaga) High GI 72 GL 6 / 100 g 8/10 Sweet potato soup Low GI 50 GL 6 / 100 g 7/10 Vegetable kurma Low GI 45 GL 6 / 100 g 6/10 Zucchini patty Low GI 45 GL 6 / 100 g 6/10 Zucchini ring Low GI 45 GL 6 / 100 g 6/10 
Dried mixed herbs Low GI 10 GL 6.3 / 100 g 9/10 
Dried dill Low GI 15 GL 6.3 / 100 g 9/10 
Beetroot with onion Medium GI 64 GL 6.4 / 100 g 7/10 
Canned corn Low GI 52 GL 6.4 / 100 g 6/10 
Mixed vegetables Low GI 50 GL 6.5 / 100 g 7/10 
Ground Turmeric Low GI 15 GL 6.7 / 100 g 9/10 
Turmeric powder Low GI 15 GL 6.7 / 100 g 8/10 
Turmeric powder Low GI 10 GL 6.7 / 100 g 8/10 Dried cabbage Low GI 10 GL 6.9 / 100 g 8/10 
Baked eggplant meatballs Low GI 45 GL 7 / 100 g 7/10 Baked hokkaido squash Low GI 50 GL 7 / 100 g 9/10 
Baked zucchini fritters (with eggs and whole-grain flour) Low GI 45 GL 7 / 100 g 7.5/10 
Canned garlic Low GI 30 GL 7 / 100 g 6/10 Canned salad Medium GI 55 GL 7 / 100 g 5/10 Caramelized onions with balsamic vinegar and thyme Low GI 40 GL 7 / 100 g 7/10 
Carrot juice concentrate Medium GI 65 GL 7 / 100 g 5/10 
Carrots with peas in sauce Medium GI 55 GL 7 / 100 g 7/10 
Concentrated beet juice (beetroot colorant) Medium GI 64 GL 7 / 100 g 4/10 Fresh mango salsa (mango, lime juice, cilantro, red onion, chili peppers) Low GI 51 GL 7 / 100 g 8.5/10 Fried celery root schnitzel Low GI 40 GL 7 / 100 g 6/10 Fried stir fry vegetables with potatoes Medium GI 60 GL 7 / 100 g 6/10 
Green beans in batter Low GI 45 GL 7 / 100 g 6.5/10 
Mango salsa Low GI 51 GL 7 / 100 g 6/10 Mashed swede Medium GI 62 GL 7 / 100 g 8/10 
Pickled ginger Low GI 45 GL 7 / 100 g 5/10 
Potato soup High GI 70 GL 7 / 100 g 4/10 
Red Chili Pepper Powder Low GI 15 GL 7 / 100 g 8/10 Roasted vegetable relish Low GI 45 GL 7 / 100 g 4/10 Stuffed eggplant Low GI 45 GL 7 / 100 g 7/10 
Stuffed grape leaves Low GI 45 GL 7 / 100 g 6/10 Stuffed zucchini Medium GI 55 GL 7 / 100 g 6/10 Vegetable cake Low GI 48 GL 7 / 100 g 6/10 
Vegetable casserole Medium GI 55 GL 7 / 100 g 6/10 
Vegetable puree mix Medium GI 60 GL 7 / 100 g 7/10 Vegetable salad with croutons Medium GI 55 GL 7 / 100 g 6/10 
Vegetable Salad with Mayonnaise Medium GI 55 GL 7 / 100 g 6/10 Malai kofta Low GI 45 GL 7.1 / 100 g 4.8/10 
Nori Seaweed Low GI 15 GL 7.3 / 100 g 6/10 
Bay leaf Low GI 15 GL 7.3 / 100 g 8/10 
Freeze dried swiss chard Low GI 15 GL 7.5 / 100 g 9/10 
Ground chili pepper (no salt) Low GI 15 GL 7.5 / 100 g 9/10 Sugar beet fiber Low GI 10 GL 7.5 / 100 g 8/10 Beetroot paste Medium GI 64 GL 8 / 100 g 8/10 Carrot and potato mix Medium GI 65 GL 8 / 100 g 7/10 Carrot patty Low GI 50 GL 8 / 100 g 7/10 
Cayenne Pepper Powder Low GI 15 GL 8 / 100 g 9/10 
Chili flakes Low GI 15 GL 8 / 100 g 8/10 
Chili flakes Low GI 15 GL 8 / 100 g 8/10 
Classic Russian Salad Medium GI 60 GL 8 / 100 g 6/10 
Corn and black bean salsa Low GI 40 GL 8 / 100 g 7/10 Dehydrated chili peppers, crushed (homemade) Low GI 15 GL 8 / 100 g 9/10 
Dried chiles de árbol Low GI 15 GL 8 / 100 g 9/10 Espelette pepper Low GI 15 GL 8 / 100 g 8/10 Fried pumpkin Medium GI 65 GL 8 / 100 g 8/10 Garlic puree Low GI 30 GL 8 / 100 g 8/10 
Korean chili powder Low GI 15 GL 8 / 100 g 7/10 Okra and potato stir-fry Medium GI 55 GL 8 / 100 g 7/10 Pickled corn Medium GI 55 GL 8 / 100 g 5/10 
Potato and pointed gourd curry Medium GI 60 GL 8 / 100 g 6.5/10 Potato cauliflower puree Medium GI 65 GL 8 / 100 g 6.5/10 
Powdered leek Low GI 12 GL 8 / 100 g 8/10 
Red pepper flakes Low GI 15 GL 8 / 100 g 8/10 
Reishi mushroom powder Low GI 20 GL 8 / 100 g 8/10 Rutabaga roasted with olive oil and herbs High GI 70 GL 8 / 100 g 8/10 Shiitake mushroom seasoning Low GI 15 GL 8 / 100 g 8/10 Wawrzyniec sun-dried tomato and cranberry spread Low GI 45 GL 8 / 100 g 4/10 
Steamed sweet potato Low GI 46 GL 8.2 / 100 g 8/10 
Dried zucchini Low GI 15 GL 8.2 / 100 g 9/10 
Sweet potato Low GI 50 GL 8.6 / 100 g 7/10 
Roasted beetroot Medium GI 64 GL 8.7 / 100 g 7/10 Fenugreek leaves dried Low GI 15 GL 8.8 / 100 g 9/10 
Canned potatoes Medium GI 65 GL 8.8 / 100 g 5/10 
Baked Vegetable Spring Rolls Low GI 45 GL 9 / 100 g 7/10 
Cassava root fiber Low GI 10 GL 9 / 100 g 8/10 Cooked stuffed grape leaves Low GI 45 GL 9 / 100 g 6/10 
Freeze-dried kale Low GI 15 GL 9 / 100 g 8.5/10 Fresh wasabi root Low GI 40 GL 9 / 100 g 9/10 
Fresh Wasabi Root Low GI 40 GL 9 / 100 g 8/10 Fried beetroot Medium GI 65 GL 9 / 100 g 6/10 
Parsnips, boiled in water, no added sugar or salt Low GI 52 GL 9 / 100 g 7/10 
