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.
Pickle relish Low GI 40 GL 9 / 100 g 3/10 
Potatoes and carrots Medium GI 65 GL 9 / 100 g 7/10 
Powdered whole broccoli Low GI 15 GL 9 / 100 g 9/10 
Roasted parsnip Low GI 52 GL 9 / 100 g 8/10 
Succotash Low GI 45 GL 9 / 100 g 8/10 
Sweet potato and lentil casserole Low GI 45 GL 9 / 100 g 8/10 
Vegetable mash Medium GI 65 GL 9 / 100 g 7/10 
Wasabi Powder Low GI 40 GL 9 / 100 g 7.5/10 
Zucchini fritters Medium GI 55 GL 9 / 100 g 6/10 
Garlic Low GI 30 GL 9.3 / 100 g 8/10 
Dried chives Low GI 15 GL 9.6 / 100 g 9/10 
Sweet corn Low GI 52 GL 9.7 / 100 g 5/10 Air-fried parsnip sticks with avocado oil Low GI 52 GL 10 / 100 g 7.5/10 Boiled herb new potatoes Medium GI 58 GL 10 / 100 g 7/10 Corn pepper salad Medium GI 55 GL 10 / 100 g 7/10 
Corn salad Medium GI 55 GL 10 / 100 g 6.5/10 Corn salsa Medium GI 55 GL 10 / 100 g 7/10 
Creamed corn Medium GI 60 GL 10 / 100 g 5/10 
Dried moringa leaf powder Low GI 25 GL 10 / 100 g 8/10 Eggplant tempura Medium GI 55 GL 10 / 100 g 5/10 Fermented turmeric Low GI 15 GL 10 / 100 g 9/10 Fingerling potatoes Medium GI 60 GL 10 / 100 g 8/10 
Fried zucchini tempura Medium GI 60 GL 10 / 100 g 5/10 Gudeg (young jackfruit stew) Medium GI 55 GL 10 / 100 g 5/10 
Mashed potatoes with cabbage Medium GI 65 GL 10 / 100 g 6/10 
New potatoes Medium GI 58 GL 10 / 100 g 6/10 Oyster mushroom cutlet Medium GI 55 GL 10 / 100 g 6/10 Potato goulash Medium GI 65 GL 10 / 100 g 5/10 
Potato salad Medium GI 65 GL 10 / 100 g 4/10 Potato salad with yogurt Medium GI 65 GL 10 / 100 g 5/10 
Potato skin Low GI 50 GL 10 / 100 g 7/10 Potato stew Medium GI 65 GL 10 / 100 g 5.5/10 Red potato Medium GI 65 GL 10 / 100 g 7/10 Roasted pumpkin Medium GI 65 GL 10 / 100 g 8/10 Roasted root vegetables Medium GI 60 GL 10 / 100 g 7/10 Sour cream potato salad Medium GI 65 GL 10 / 100 g 5/10 Southwest corn salad Low GI 52 GL 10 / 100 g 7/10 Stuffed pepper with rice Medium GI 55 GL 10 / 100 g 7/10 
Turmeric root Low GI 15 GL 10 / 100 g 9/10 
Vegetable and quinoa patty (baked) Low GI 45 GL 10 / 100 g 8/10 Waxy potato Medium GI 58 GL 10 / 100 g 8/10 Sweet potato parsley puree Medium GI 55 GL 10.2 / 100 g 7.8/10 
Pickled beetroot Medium GI 64 GL 10.4 / 100 g 6/10 
Dried chili peppers Low GI 15 GL 10.5 / 100 g 8/10 
Dried ginger Low GI 15 GL 10.7 / 100 g 8/10 Cooked sweet potato Medium GI 61 GL 10.8 / 100 g 8.2/10 Black garlic Low GI 30 GL 11 / 100 g 7/10 Chili lemon zest mix Low GI 20 GL 11 / 100 g 9/10 Dried bitter melon Low GI 20 GL 11 / 100 g 9/10 Dried gourd strips Low GI 45 GL 11 / 100 g 5/10 Fried garlic Low GI 30 GL 11 / 100 g 5/10 
Glazed carrots Medium GI 60 GL 11 / 100 g 4/10 
Potato gratin High GI 70 GL 11 / 100 g 4/10 
Relish Medium GI 55 GL 11 / 100 g 3/10 
Russet potato Medium GI 60 GL 11 / 100 g 5/10 
Steamed and mashed purple yam with unsweetened coconut cream and cinnamon Low GI 45 GL 11 / 100 g 8/10 
Vegetarian stuffed cabbage patties Medium GI 55 GL 11 / 100 g 6/10 
Sauteed corn Low GI 52 GL 11 / 100 g 6/10 
Kashmiri red chili powder Low GI 20 GL 11.2 / 100 g 8/10 
Boiled and refrigerated potato Medium GI 56 GL 11.2 / 100 g 7/10 Semi-dried cherry tomatoes Low GI 35 GL 11.4 / 100 g 7/10 
Roasted garlic Low GI 30 GL 11.7 / 100 g 8/10 Bread and butter pickles Medium GI 55 GL 12 / 100 g 3/10 
Cabbage Tempura Medium GI 60 GL 12 / 100 g 4/10 Cauliflower powder Low GI 20 GL 12 / 100 g 8/10 Fried potatoes and carrots Medium GI 65 GL 12 / 100 g 5/10 
Loose Potato Slices Medium GI 65 GL 12 / 100 g 5/10 
Purple sweet potato Low GI 44 GL 12 / 100 g 8/10 Sweet potato oven fries with olive oil Low GI 50 GL 12 / 100 g 8/10 Vegetable fritters Medium GI 60 GL 12 / 100 g 5/10 
Avocado Tikki Medium GI 55 GL 12.1 / 100 g 6/10 Pumpkin fritters Medium GI 55 GL 12.1 / 100 g 6/10 Boiled cocoyam Low GI 50 GL 13 / 100 g 7/10 
Canned yams Medium GI 65 GL 13 / 100 g 4/10 Carrot tempura Medium GI 60 GL 13 / 100 g 5/10 Elephant foot yam Low GI 50 GL 13 / 100 g 8/10 
Fried okra Medium GI 55 GL 13 / 100 g 4/10 Plant concentrate (saffron, turmeric) Low GI 20 GL 13 / 100 g 8/10 Potato terrine Medium GI 65 GL 13 / 100 g 5/10 
Scalloped potatoes High GI 70 GL 13 / 100 g 4/10 
Shredded potatoes High GI 75 GL 13 / 100 g 4/10 
Steamed potato Medium GI 65 GL 13 / 100 g 5/10 
Taro Low GI 50 GL 13 / 100 g 7/10 Vegetable pakora Low GI 45 GL 13 / 100 g 4/10 
Potassium-rich vegetable High GI 78 GL 13.7 / 100 g 5/10 
Grilled corn Low GI 52 GL 13.9 / 100 g 6/10 
Mashed potatoes High GI 83 GL 13.9 / 100 g 4/10 
Baked sweet potato hash browns (minimal oil) Medium GI 60 GL 14 / 100 g 7.5/10 Boiled red potato High GI 70 GL 14 / 100 g 6/10 
Breakfast potatoes High GI 70 GL 14 / 100 g 5/10 Mixed vegetables tempura Medium GI 65 GL 14 / 100 g 4/10 Potato masala Medium GI 65 GL 14 / 100 g 5/10 
Taro root Low GI 54 GL 14 / 100 g 7/10 Tempura batter fried vegetables Medium GI 65 GL 14 / 100 g 4/10 
Water chestnuts Medium GI 60 GL 14 / 100 g 6/10 Breaded vegetable sticks Medium GI 60 GL 15 / 100 g 4/10 
Dried pumpkin Low GI 40 GL 15 / 100 g 8/10 Duchess potatoes High GI 75 GL 15 / 100 g 4/10 
Fried pickles Medium GI 60 GL 15 / 100 g 4/10 Fried sushi cucumber avocado Medium GI 60 GL 15 / 100 g 6/10 
