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.
Marinated mushrooms Low GI 15 GL 1 / 100 g 6/10 
Marinated tomatoes Low GI 20 GL 1 / 100 g 8/10 Mashed avocado with lime juice on cucumber rounds Low GI 10 GL 1 / 100 g 10/10 Mashed cabbage Low GI 15 GL 1 / 100 g 9/10 Mashed cauliflower Low GI 15 GL 1 / 100 g 9/10 
Mediterranean herbs Low GI 5 GL 1 / 100 g 9.5/10 Microgreen puree Low GI 10 GL 1 / 100 g 10/10 
Microgreens Low GI 15 GL 1 / 100 g 9/10 
Microgreens salad Low GI 15 GL 1 / 100 g 10/10 
Mild chili pepper Low GI 15 GL 1 / 100 g 8/10 
Milk cap mushroom Low GI 10 GL 1 / 100 g 9.5/10 Milk thistle Low GI 15 GL 1 / 100 g 9/10 Mini pepper Low GI 10 GL 1 / 100 g 10/10 
Mint leaf Low GI 10 GL 1 / 100 g 9/10 
Mixed baby greens Low GI 15 GL 1 / 100 g 9/10 
Mixed dried herbs Low GI 5 GL 1 / 100 g 10/10 
Mixed green leafy vegetables (raw) Low GI 15 GL 1 / 100 g 10/10 
Mixed Herbs Low GI 5 GL 1 / 100 g 10/10 
Mixed Leafy Salad Low GI 15 GL 1 / 100 g 9.5/10 
Mixed peppers diced Low GI 15 GL 1 / 100 g 10/10 Mixed salad (arugula, cherry tomato, yellow pepper) Low GI 15 GL 1 / 100 g 10/10 Mixed salad with tomato and sunflower seeds Low GI 20 GL 1 / 100 g 9/10 
Molokhia leaves Low GI 15 GL 1 / 100 g 9/10 
Mung bean sprouts Low GI 25 GL 1 / 100 g 9/10 Mushroom and herb sauce Low GI 15 GL 1 / 100 g 9/10 
Mushroom and onion sauce (no flour) Low GI 15 GL 1 / 100 g 9/10 
Mushroom broth Low GI 15 GL 1 / 100 g 9/10 
Mushroom duxelles Low GI 15 GL 1 / 100 g 9/10 Mushroom emulsion Low GI 20 GL 1 / 100 g 6/10 
Mushroom gravy (from sautéed mushrooms, onions, herbs, and low-sodium broth) Low GI 15 GL 1 / 100 g 8/10 Mushroom kebab Low GI 10 GL 1 / 100 g 9/10 Mushroom mince Low GI 10 GL 1 / 100 g 9/10 
Mushroom sauce (homemade, low sodium) Low GI 15 GL 1 / 100 g 7/10 
Mushroom sauce with thyme and garlic Low GI 15 GL 1 / 100 g 8/10 Mushroom soup base Low GI 20 GL 1 / 100 g 7/10 Mushroom vegetable Low GI 15 GL 1 / 100 g 9/10 
Mushrooms in Olive Oil Low GI 15 GL 1 / 100 g 8/10 
Mustard greens Low GI 32 GL 1 / 100 g 9/10 Mustard greens soup Low GI 15 GL 1 / 100 g 9/10 Nameko mushroom Low GI 15 GL 1 / 100 g 10/10 Napa cabbage kimchi Low GI 15 GL 1 / 100 g 7/10 
Naturally fermented radish with probiotics and minimal added sugars Low GI 15 GL 1 / 100 g 8/10 Nettle Low GI 15 GL 1 / 100 g 10/10 
Nettle leaves Low GI 15 GL 1 / 100 g 9/10 Nettle soup Low GI 15 GL 1 / 100 g 9/10 
Non-starchy vegetable mix Low GI 15 GL 1 / 100 g 10/10 
Nori Low GI 15 GL 1 / 100 g 8/10 Nori sheets Low GI 15 GL 1 / 100 g 9/10 
Okra Low GI 20 GL 1 / 100 g 9/10 
Onion green Low GI 15 GL 1 / 100 g 9/10 Onion kimchi Low GI 20 GL 1 / 100 g 7/10 Onion, frozen Low GI 15 GL 1 / 100 g 8/10 
Onion, natural flavor, garlic Low GI 15 GL 1 / 100 g 8/10 
Opo squash Low GI 15 GL 1 / 100 g 9.5/10 Orange pepper Low GI 15 GL 1 / 100 g 10/10 Organic alfalfa grass juice Low GI 15 GL 1 / 100 g 10/10 
Oven-roasted tomato salsa (no added salt) Low GI 20 GL 1 / 100 g 9/10 
Oyster mushroom Low GI 10 GL 1 / 100 g 9/10 Padrón peppers Low GI 15 GL 1 / 100 g 9/10 Palmini pasta Low GI 20 GL 1 / 100 g 9/10 Parasol mushroom Low GI 15 GL 1 / 100 g 9/10 
Parsley and celery broth Low GI 10 GL 1 / 100 g 10/10 
Parsley Avocado Guacamole Low GI 10 GL 1 / 100 g 9/10 
Parsley-onion sauce Low GI 10 GL 1 / 100 g 8.5/10 Patty pan squash Low GI 15 GL 1 / 100 g 10/10 
Pearl onions Low GI 15 GL 1 / 100 g 9.5/10 Peppers Low GI 15 GL 1 / 100 g 10/10 Perilla leaf Low GI 10 GL 1 / 100 g 10/10 
Pickled bay bolete mushrooms Low GI 20 GL 1 / 100 g 6.5/10 
Pickled capers Low GI 15 GL 1 / 100 g 5/10 Pickled cardoon Low GI 15 GL 1 / 100 g 7/10 Pickled eggplant Low GI 15 GL 1 / 100 g 6/10 Pickled gherkins Low GI 15 GL 1 / 100 g 6/10 Pickled jalapeno slices (no added sweeteners) Low GI 15 GL 1 / 100 g 6/10 
Pickled jalapeños Low GI 15 GL 1 / 100 g 6/10 Pickled kohlrabi Low GI 15 GL 1 / 100 g 8/10 Pickled long beans Low GI 20 GL 1 / 100 g 6/10 
Pickled mushrooms Low GI 15 GL 1 / 100 g 6.5/10 
Pickled okra Low GI 15 GL 1 / 100 g 6/10 Pickled red onion Low GI 15 GL 1 / 100 g 9/10 Pickled shibazuke Low GI 15 GL 1 / 100 g 6/10 Pickled vegetables in apple cider vinegar with spices, no sweeteners or sugar Low GI 20 GL 1 / 100 g 7/10 Pickled zucchini Low GI 20 GL 1 / 100 g 6/10 Pickles Low GI 15 GL 1 / 100 g 9/10 
Pico de gallo Low GI 20 GL 1 / 100 g 9.5/10 
Plum tomato Low GI 15 GL 1 / 100 g 9/10 
Poblano pepper Low GI 15 GL 1 / 100 g 9.5/10 
Pointed cabbage Low GI 15 GL 1 / 100 g 10/10 
Pointed pepper Low GI 15 GL 1 / 100 g 9.5/10 
Porcini mushrooms Low GI 10 GL 1 / 100 g 10/10 
Pumpkin leaves Low GI 15 GL 1 / 100 g 10/10 Puntarelle Low GI 15 GL 1 / 100 g 10/10 Pureed fresh habanero peppers with lime juice Low GI 15 GL 1 / 100 g 9/10 Pureed steamed broccoli florets Low GI 15 GL 1 / 100 g 10/10 
Purple beans Low GI 15 GL 1 / 100 g 10/10 Purple sprouting broccoli Low GI 10 GL 1 / 100 g 10/10 Purslane Low GI 15 GL 1 / 100 g 10/10 
Radicchio Low GI 15 GL 1 / 100 g 10/10 Radish salad Low GI 15 GL 1 / 100 g 10/10 
Radish sprouts Low GI 15 GL 1 / 100 g 9/10 
