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.
Grilled potato High GI 70 GL 15 / 100 g 5/10 
Instant mashed potatoes High GI 85 GL 15 / 100 g 3/10 Potato filling High GI 75 GL 15 / 100 g 4/10 
Spiced vegetable fritters Medium GI 55 GL 15 / 100 g 5.5/10 Steamed yam Low GI 54 GL 15 / 100 g 7/10 
Vegetable fritter Medium GI 60 GL 15 / 100 g 4/10 
Yam Low GI 54 GL 15 / 100 g 6/10 
Dried tomatoes Low GI 35 GL 15.2 / 100 g 6/10 Purple potato High GI 77 GL 15.4 / 100 g 8/10 
Potato High GI 78 GL 15.6 / 100 g 4/10 
Baked potato High GI 85 GL 16 / 100 g 4/10 Baked hasselback potatoes High GI 70 GL 16 / 100 g 5/10 Baked potatoes with lemon sauce High GI 75 GL 16 / 100 g 5/10 
Dried celery powder Low GI 35 GL 16 / 100 g 5/10 Potato crust High GI 75 GL 16 / 100 g 5/10 
Pumpkin Flour Low GI 20 GL 16 / 100 g 7/10 
Pumpkin Tempura Medium GI 65 GL 16 / 100 g 4/10 Roasted new potatoes High GI 70 GL 16 / 100 g 6/10 
Roasted potato High GI 70 GL 16.5 / 100 g 4/10 
Baked onion rings (whole grain breadcrumbs) Medium GI 55 GL 16.5 / 100 g 6/10 Potato fritter Medium GI 65 GL 16.6 / 100 g 4.5/10 
Fried potato balls High GI 75 GL 17 / 100 g 4/10 Pickled bread and butter pickles Medium GI 65 GL 17 / 100 g 3/10 Steak potato High GI 75 GL 17 / 100 g 5/10 
Sweet potato fries Medium GI 60 GL 17 / 100 g 6/10 Fried sweet potato High GI 76 GL 17.4 / 100 g 5/10 
Black garlic powder Low GI 30 GL 18 / 100 g 6.5/10 
Cordyceps mushroom powder Low GI 30 GL 18 / 100 g 8/10 
Fried shallots Low GI 50 GL 18 / 100 g 4/10 Garlic chips Low GI 30 GL 18 / 100 g 6/10 
Roasted chicory root extract Low GI 30 GL 18 / 100 g 7/10 Roasted red potato blend High GI 75 GL 18 / 100 g 5/10 
Ube (Purple Yam) Medium GI 65 GL 18 / 100 g 6/10 Dried daikon Low GI 30 GL 19 / 100 g 8/10 
Fried potato croquettes High GI 75 GL 19 / 100 g 3/10 
Fried potato cutlet High GI 75 GL 19 / 100 g 4.5/10 Potato babka High GI 75 GL 19 / 100 g 4/10 Potato cake High GI 75 GL 19 / 100 g 4/10 
Potato wedges High GI 75 GL 19 / 100 g 3/10 Rosti potatoes High GI 75 GL 19 / 100 g 4/10 
Garlic powder Low GI 30 GL 19.1 / 100 g 7/10 
Onion powder Low GI 30 GL 19.2 / 100 g 6/10 Cultured celery juice powder Low GI 40 GL 20 / 100 g 3/10 
White yam boiled High GI 70 GL 20 / 100 g 5/10 Fried potato High GI 75 GL 20.3 / 100 g 3/10 
Dehydrated vegetables Low GI 35 GL 21 / 100 g 5/10 
Dried beet powder Low GI 30 GL 21 / 100 g 6/10 Frozen tater tots High GI 75 GL 21 / 100 g 3/10 Natural dried garlic and onion powder (no fillers) Low GI 30 GL 21 / 100 g 8/10 
Potato nuggets High GI 75 GL 21 / 100 g 4/10 
Potato pancake High GI 75 GL 21 / 100 g 4/10 
Potato patty High GI 75 GL 21 / 100 g 4/10 
Sweet potato fries High GI 70 GL 21 / 100 g 4/10 Sweet potato tots High GI 70 GL 21 / 100 g 4/10 Tater tots High GI 75 GL 21 / 100 g 3/10 Baked french fries High GI 75 GL 21.5 / 100 g 4/10 
Crispy onions Medium GI 55 GL 22 / 100 g 3/10 
Dehydrated garlic powder (no added salt) Low GI 30 GL 22 / 100 g 7/10 
Dried garlic Low GI 30 GL 22 / 100 g 6/10 Potato scallop High GI 75 GL 22 / 100 g 3/10 Boiled cassava High GI 85 GL 23 / 100 g 4/10 Cayenne powder Low GI 40 GL 23 / 100 g 8/10 
Dried garlic and onion powder (no salt, no preservatives) Low GI 30 GL 23 / 100 g 7.5/10 
Dried pumpkin powder Low GI 35 GL 23 / 100 g 7/10 
Hash brown High GI 75 GL 23 / 100 g 3/10 Hash brown patty High GI 75 GL 23 / 100 g 2/10 Potato bites High GI 75 GL 23 / 100 g 3/10 
Scallion powder Low GI 30 GL 23 / 100 g 8/10 
Roasted sweet potato High GI 82 GL 23.6 / 100 g 5/10 Dried onion flakes Low GI 30 GL 24 / 100 g 8/10 
Fried potato rounds High GI 75 GL 24 / 100 g 3/10 Hash brown bites High GI 75 GL 24 / 100 g 3/10 Sweet potato tempura High GI 75 GL 24 / 100 g 4/10 Bell pepper dried Low GI 35 GL 24.1 / 100 g 8/10 
Dried carrot powder Low GI 35 GL 25 / 100 g 7/10 
Dried tomato powder Low GI 35 GL 25 / 100 g 6/10 Sweet potato casserole High GI 70 GL 25 / 100 g 3/10 
Dried carrot granules Low GI 35 GL 26 / 100 g 6/10 
Potato smiles High GI 75 GL 26 / 100 g 3/10 
Powdered dried vegetables (carrot, celery, tomato, no added salt) Low GI 40 GL 26 / 100 g 8/10 
Vegetable chips (minimally processed) Low GI 45 GL 27 / 100 g 7/10 
French fries High GI 75 GL 27.9 / 100 g 4/10 
Dried onion Low GI 35 GL 28 / 100 g 6/10 Fried cassava High GI 75 GL 29 / 100 g 3/10 
Cassava High GI 85 GL 32 / 100 g 3/10 
Onion rings High GI 75 GL 33 / 100 g 3/10 Vegetable chips Medium GI 60 GL 33 / 100 g 3/10 Beet chips Medium GI 65 GL 39 / 100 g 4/10 
Sweet potato chips Medium GI 65 GL 39 / 100 g 4/10 
Dried beets Medium GI 64 GL 45.3 / 100 g 5/10 Beetroot powder Medium GI 65 GL 46 / 100 g 6/10 
Dried potatoes High GI 80 GL 62 / 100 g 3/10 
Dehydrated potato flakes High GI 85 GL 71 / 100 g 3/10 
Banana leaf No glycemic index — 10/10 
Canned garlic in oil No glycemic index — 7/10 Chimichurri No glycemic index — 9/10 Chimichurri sauce No glycemic index — 8/10 
Chives No glycemic index — 9/10 
Cilantro No glycemic index — 10/10 
Cooked garlic confit No glycemic index — 6/10 
