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.
Wakame seaweed salad with sesame and tamari Low GI 5 GL 1 / 100 g 9/10 Waldhorn mushroom Low GI 15 GL 1 / 100 g 10/10 Waterleaf Low GI 15 GL 1 / 100 g 10/10 
White asparagus Low GI 15 GL 1 / 100 g 9/10 White bell peppers Low GI 15 GL 1 / 100 g 10/10 
White button mushroom Low GI 10 GL 1 / 100 g 9/10 
White button mushrooms Low GI 10 GL 1 / 100 g 8/10 
White cabbage Low GI 10 GL 1 / 100 g 9/10 
White paprika rings Low GI 15 GL 1 / 100 g 9.5/10 
White radish Low GI 15 GL 1 / 100 g 9/10 
Wild asparagus Low GI 15 GL 1 / 100 g 10/10 
Wild garlic Low GI 15 GL 1 / 100 g 9.5/10 
Wild mushroom salad Low GI 10 GL 1 / 100 g 9/10 Wood ear mushrooms Low GI 15 GL 1 / 100 g 10/10 
Yellow beans Low GI 15 GL 1 / 100 g 9.5/10 
Yellow bell pepper Low GI 15 GL 1 / 100 g 9/10 
Yellow chili pepper Low GI 15 GL 1 / 100 g 9.5/10 
Yellow squash Low GI 15 GL 1 / 100 g 9.5/10 
Yellow string beans Low GI 15 GL 1 / 100 g 9.5/10 Yellow wax beans Low GI 15 GL 1 / 100 g 10/10 
Young garlic shoots Low GI 15 GL 1 / 100 g 10/10 
Young onions (spring onions, scallions) Low GI 15 GL 1 / 100 g 9/10 Young pine shoots Low GI 10 GL 1 / 100 g 9/10 
Zucchini and cauliflower sauce (pureed) Low GI 20 GL 1 / 100 g 9/10 
Zucchini and leek pureed soup Low GI 20 GL 1 / 100 g 9/10 
Zucchini Chunks Low GI 15 GL 1 / 100 g 10/10 
Zucchini noodles with low-sugar tomato sauce Low GI 20 GL 1 / 100 g 9/10 Zucchini peel Low GI 15 GL 1 / 100 g 10/10 
Zucchini rolls with cabbage and mushrooms Low GI 20 GL 1 / 100 g 9/10 
Zucchini Salad Low GI 15 GL 1 / 100 g 9.7/10 
Zucchini sauce Low GI 20 GL 1 / 100 g 8/10 Zucchini-basil sauce Low GI 20 GL 1 / 100 g 9/10 깍두기 (Kkakdugi) Low GI 20 GL 1 / 100 g 7/10 海带 (kelp) Low GI 5 GL 1 / 100 g 8/10 蒜苗 (garlic sprouts/scapes) Low GI 15 GL 1 / 100 g 10/10 Dried dark seaweed Low GI 15 GL 1.2 / 100 g 9/10 Greek salad Low GI 20 GL 1.2 / 100 g 7/10 Mediterranean salad Low GI 20 GL 1.2 / 100 g 9/10 
Cauliflower pancake Low GI 25 GL 1.3 / 100 g 8/10 Radish concentrate Low GI 20 GL 1.4 / 100 g 7/10 
Red Onion Low GI 15 GL 1.4 / 100 g 9/10 
White onion Low GI 15 GL 1.4 / 100 g 9/10 
Whole Onion Low GI 15 GL 1.4 / 100 g 9/10 
Whole, fresh yellow onion Low GI 15 GL 1.4 / 100 g 8/10 
Zucchini hummus Low GI 20 GL 1.4 / 100 g 8/10 Tomato salad with cream Low GI 25 GL 1.5 / 100 g 6/10 Air-fried or baked bitter gourd chips Low GI 18 GL 2 / 100 g 9/10 Antipasto vegetables Low GI 20 GL 2 / 100 g 7/10 
Artichoke Low GI 15 GL 2 / 100 g 9/10 
Artichoke heart Low GI 15 GL 2 / 100 g 9/10 
Asian slaw Low GI 20 GL 2 / 100 g 8/10 
Asian vegetable mix Low GI 30 GL 2 / 100 g 9/10 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 zucchini bites with flaxseed meal Low GI 20 GL 2 / 100 g 8/10 
Bean sprouts Low GI 25 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 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 9/10 
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 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 cucumber Low GI 35 GL 2 / 100 g 6.5/10 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 
