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.
Pickled cucumber Low GI 30 GL 1.6 / 100 g 6/10 
Vegan stuffed bitter melon Low GI 25 GL 1.9 / 100 g 8.4/10 Grilled chili Low GI 15 GL 1.9 / 100 g 9/10 
Leeks Low GI 16 GL 2 / 100 g 8/10 Air-fried or baked bitter gourd chips Low GI 18 GL 2 / 100 g 9/10 Ampalaya guisado Low GI 32 GL 2 / 100 g 8/10 Antipasto vegetables Low GI 20 GL 2 / 100 g 7/10 
Artichoke Low GI 15 GL 2 / 100 g 9/10 Artichoke spread Low GI 20 GL 2 / 100 g 6/10 
Asian slaw Low GI 20 GL 2 / 100 g 8/10 
Asian vegetable mix Low GI 30 GL 2 / 100 g 9/10 Asparagus soup Low GI 35 GL 2 / 100 g 7/10 Assorted Vegetables (raw) Low GI 25 GL 2 / 100 g 9.5/10 
Avocado guacamole Low GI 20 GL 2 / 100 g 9/10 Baby corn Low GI 46 GL 2 / 100 g 9/10 
Baingan Bharta Low GI 25 GL 2 / 100 g 8/10 
Baked cauliflower bhaji (minimal oil) Low GI 20 GL 2 / 100 g 9/10 Baked eggplant with heirloom tomatoes, garlic, and feta cheese Low GI 20 GL 2 / 100 g 8/10 Baked eggplant with tomato sauce and nutritional yeast Low GI 20 GL 2 / 100 g 8/10 
Baked kale chips Low GI 15 GL 2 / 100 g 7/10 
Baked okra with minimal oil and spices Low GI 20 GL 2 / 100 g 9/10 Baked stuffed tomato Low GI 35 GL 2 / 100 g 6/10 
Baked zucchini bites with flaxseed meal Low GI 20 GL 2 / 100 g 8/10 
Beet and spinach soup Low GI 30 GL 2 / 100 g 8/10 
Beetroot and kefir cold soup Low GI 35 GL 2 / 100 g 8/10 
Beetroot Soup with Turkey Broth Low GI 30 GL 2 / 100 g 8.5/10 Bell pepper and cucumber spread Low GI 25 GL 2 / 100 g 7/10 Bitter melon stir fry with egg Low GI 32 GL 2 / 100 g 8/10 Boiled green beans with tomato stewed Low GI 30 GL 2 / 100 g 9/10 Boiled long beans Low GI 30 GL 2 / 100 g 9/10 Boiled shallot Low GI 15 GL 2 / 100 g 9/10 Boiled yellow green beans Low GI 30 GL 2 / 100 g 9/10 Borscht Low GI 30 GL 2 / 100 g 8/10 
Bottle gourd curry Low GI 30 GL 2 / 100 g 9/10 
Broccoli and flaxseed pancakes Low GI 25 GL 2 / 100 g 8/10 Broccoli cheese casserole Low GI 35 GL 2 / 100 g 6/10 Broccoli normandy Low GI 30 GL 2 / 100 g 9/10 
Broccoli with tahini, lemon, and garlic Low GI 20 GL 2 / 100 g 9/10 
Broccoli with white sauce Low GI 25 GL 2 / 100 g 7/10 Cabbage and carrot coleslaw with pumpkin or sunflower seeds Low GI 25 GL 2 / 100 g 9/10 
Cabbage and carrot salad with low-fat greek yogurt dressing Low GI 30 GL 2 / 100 g 9/10 
Cabbage and white bean vegetable soup (no added sugars) Low GI 30 GL 2 / 100 g 9/10 
Canned grape leaves Low GI 15 GL 2 / 100 g 8/10 Canned hatch chile sauce Low GI 35 GL 2 / 100 g 5/10 
Canned Tomatoes Low GI 38 GL 2 / 100 g 8/10 Canned unsalted tomatoes and dried chipotle blend Low GI 38 GL 2 / 100 g 8/10 Cauliflower and mushroom puree with hemp seeds Low GI 20 GL 2 / 100 g 9/10 
Cauliflower crust mini quiche Low GI 25 GL 2 / 100 g 8/10 
Cauliflower flatbread (cauliflower, eggs, garlic) Low GI 25 GL 2 / 100 g 8/10 Cauliflower gratin Low GI 25 GL 2 / 100 g 6/10 Cauliflower mashed with sesame paste and herbs Low GI 20 GL 2 / 100 g 9/10 
Cauliflower rice tamale Low GI 25 GL 2 / 100 g 8/10 
Cauliflower slices baked with a light almond flour coating Low GI 20 GL 2 / 100 g 9/10 
Cauliflower wrap (homemade) Low GI 25 GL 2 / 100 g 9/10 Celeriac gratin Low GI 35 GL 2 / 100 g 9/10 Cherry tomato sauce with basil Low GI 30 GL 2 / 100 g 8/10 Chili paste Low GI 20 GL 2 / 100 g 7/10 
Chili sauce (fresh chilies, tomatoes, vinegar, minimal oil) Low GI 25 GL 2 / 100 g 7/10 Chili, ginger, lemongrass, and lime zest paste Low GI 20 GL 2 / 100 g 9/10 Chunky Whole Vegetable Soup Low GI 30 GL 2 / 100 g 9/10 
Classic Pepper Sauce Low GI 35 GL 2 / 100 g 6/10 
Classic Ratatouille Low GI 25 GL 2 / 100 g 9/10 Cobra salad Low GI 25 GL 2 / 100 g 8/10 
Coconut slaw Low GI 25 GL 2 / 100 g 8/10 
Cold tomato and avocado soup Low GI 25 GL 2 / 100 g 9/10 
Coleslaw with greek yogurt (no mayonnaise) Low GI 20 GL 2 / 100 g 8/10 Cooked creamed leeks Low GI 30 GL 2 / 100 g 6/10 Cooked spinach stew Low GI 25 GL 2 / 100 g 8/10 Cooked squash Low GI 51 GL 2 / 100 g 9/10 
Cooked vegetable mix Low GI 35 GL 2 / 100 g 8/10 Cooled tomato soup Low GI 20 GL 2 / 100 g 9/10 Creamed kohlrabi Low GI 25 GL 2 / 100 g 6/10 Creamed mushrooms Low GI 35 GL 2 / 100 g 5/10 Cucumber soup Low GI 40 GL 2 / 100 g 7/10 Cucumber with sour cream Low GI 35 GL 2 / 100 g 6/10 Cumin sauce (tomatoes, onion, cumin, bell pepper, parsley, salt, pepper) Low GI 25 GL 2 / 100 g 8/10 
Curry paste (fresh herbs and spices, low salt) Low GI 20 GL 2 / 100 g 9/10 Daikon and carrot Low GI 35 GL 2 / 100 g 9/10 Dill pickle cabbage salad kit Low GI 25 GL 2 / 100 g 6/10 
Dry bitter gourd curry Low GI 30 GL 2 / 100 g 8/10 Eggplant gratin with bacon Low GI 25 GL 2 / 100 g 5/10 
Eggplant patties with almond flour Low GI 20 GL 2 / 100 g 8/10 
Eggplant rolls with cottage cheese and spinach in tomato sauce Low GI 30 GL 2 / 100 g 8.5/10 Eggplant stew Low GI 20 GL 2 / 100 g 8/10 
Fat-Free Cream of Tomato Soup Low GI 38 GL 2 / 100 g 8.5/10 
Fermented carrots (minimal salt) Low GI 30 GL 2 / 100 g 8/10 Fermented horseradish Low GI 15 GL 2 / 100 g 9/10 Fire-roasted canned tomatoes (no added sugar or vinegar) Low GI 38 GL 2 / 100 g 8/10 
Fresh cabbage and carrot salad with lemon and olive oil dressing Low GI 25 GL 2 / 100 g 8/10 
Fried cabbage Low GI 30 GL 2 / 100 g 8/10 Fried green bean Low GI 30 GL 2 / 100 g 8/10 Fried herb wax beans Low GI 25 GL 2 / 100 g 8/10 Fried parasol mushroom Low GI 25 GL 2 / 100 g 7/10 Fried red pepper Low GI 20 GL 2 / 100 g 8/10 Fried snap pea Low GI 22 GL 2 / 100 g 8/10 Fried tomatoes Low GI 35 GL 2 / 100 g 7/10 Frozen artichoke Low GI 15 GL 2 / 100 g 9/10 Frozen vegetable stir fry Low GI 30 GL 2 / 100 g 9/10 
Galangal Low GI 12 GL 2 / 100 g 8/10 Garlic chili paste Low GI 20 GL 2 / 100 g 9/10 
