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.
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 
Pickle relish Low GI 40 GL 9 / 100 g 3/10 
Powdered whole broccoli Low GI 15 GL 9 / 100 g 9/10 Purple potato Low GI 45 GL 9 / 100 g 8/10 
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 clove Low GI 30 GL 9.9 / 100 g 9/10 Air-fried parsnip sticks with avocado oil Low GI 52 GL 10 / 100 g 7.5/10 
Baby potatoes Medium GI 58 GL 10 / 100 g 6/10 Boiled garlic Low GI 30 GL 10 / 100 g 8/10 Boiled herb new potatoes Medium GI 58 GL 10 / 100 g 7/10 
Canned potatoes Medium GI 65 GL 10 / 100 g 5/10 Corn niblets Low GI 52 GL 10 / 100 g 6/10 Corn pepper salad Medium GI 55 GL 10 / 100 g 7/10 
Corn salad Medium GI 55 GL 10 / 100 g 6.5/10 
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 
Fresh new potatoes Medium GI 58 GL 10 / 100 g 6/10 
Fresh sweet potato, steamed without additives Low GI 50 GL 10 / 100 g 8/10 
Fried zucchini tempura Medium GI 60 GL 10 / 100 g 5/10 
Frozen corn Low GI 52 GL 10 / 100 g 7/10 
Garlic Low GI 30 GL 10 / 100 g 8/10 
Garlic, roasted (no added sugars or oils) Low GI 30 GL 10 / 100 g 8/10 
Ground Turmeric Low GI 15 GL 10 / 100 g 9/10 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 Peeled potatoes Medium GI 60 GL 10 / 100 g 6/10 
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 Potato with skin Medium GI 60 GL 10 / 100 g 7.5/10 Roasted pumpkin Medium GI 65 GL 10 / 100 g 8/10 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 
Sweet corn Low GI 52 GL 10 / 100 g 6/10 
Sweet Corn Low GI 52 GL 10 / 100 g 5/10 
Sweet potatoes Low GI 50 GL 10 / 100 g 7/10 
Sweetcorn Low GI 52 GL 10 / 100 g 6/10 
Turmeric powder Low GI 15 GL 10 / 100 g 8/10 
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 
Yellow corn Low GI 52 GL 10 / 100 g 7/10 
Yellow potato Medium GI 58 GL 10 / 100 g 5/10 Young potato Medium GI 57 GL 10 / 100 g 6/10 
Baby potatoes Medium GI 65 GL 11 / 100 g 5/10 
Baby red potatoes High GI 70 GL 11 / 100 g 5/10 
Baby white potatoes Medium GI 62 GL 11 / 100 g 6/10 
Bay leaf Low GI 15 GL 11 / 100 g 8/10 Black garlic Low GI 30 GL 11 / 100 g 7/10 
Boiled and refrigerated potato Medium GI 56 GL 11 / 100 g 7/10 Chili lemon zest mix Low GI 20 GL 11 / 100 g 9/10 
Corn kernels Low GI 52 GL 11 / 100 g 6.5/10 
Corn on the cob Low GI 52 GL 11 / 100 g 6/10 Dried gourd strips Low GI 45 GL 11 / 100 g 5/10 Fried garlic Low GI 30 GL 11 / 100 g 5/10 
Ginger powder Low GI 15 GL 11 / 100 g 7/10 
Glazed carrots Medium GI 60 GL 11 / 100 g 4/10 
Grilled corn Low GI 52 GL 11 / 100 g 6/10 
Ground dried ginger (spice) Low GI 15 GL 11 / 100 g 8/10 
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 
Steamed corn Low GI 52 GL 11 / 100 g 6/10 
Vegetarian stuffed cabbage patties Medium GI 55 GL 11 / 100 g 6/10 
Kashmiri red chili powder Low GI 20 GL 11.2 / 100 g 8/10 
Cabbage Tempura Medium GI 60 GL 12 / 100 g 4/10 Cauliflower powder Low GI 20 GL 12 / 100 g 8/10 
Loose Potato Slices Medium GI 65 GL 12 / 100 g 5/10 
Mashed potatoes High GI 80 GL 12 / 100 g 4/10 
Parsley potatoes Medium GI 65 GL 12 / 100 g 5.5/10 
Purple sweet potato Low GI 44 GL 12 / 100 g 8/10 
Sauteed corn Medium GI 55 GL 12 / 100 g 6/10 Sweet potato oven fries with olive oil Low GI 50 GL 12 / 100 g 8/10 Sweet potato puree Medium GI 61 GL 12 / 100 g 7/10 
Yukon gold potato Medium GI 58 GL 12 / 100 g 6/10 
Avocado Tikki Medium GI 55 GL 12.1 / 100 g 6/10 
Sweet Potato with Skin Medium GI 61 GL 12.3 / 100 g 7/10 
Baked corn Medium GI 60 GL 13 / 100 g 5.5/10 
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 
Fire roasted corn Medium GI 60 GL 13 / 100 g 6/10 
Fried okra Medium GI 55 GL 13 / 100 g 4/10 
Frozen mashed potato High GI 80 GL 13 / 100 g 4/10 
Mashed sweet potatoes Medium GI 63 GL 13 / 100 g 7/10 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 
