Low GI
5,236 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 seaweed Low GI 15 GL 1 / 100 g 6/10 
Marinated tomatoes Low GI 20 GL 1 / 100 g 8/10 Mascarpone cheese with raw almond butter and cinnamon Low GI 10 GL 1 / 100 g 5/10 
Mashed avocado Low GI 10 GL 1 / 100 g 9/10 Mashed avocado with hemp seeds Low GI 10 GL 1 / 100 g 9/10 Mashed avocado with lime juice on cucumber rounds Low GI 10 GL 1 / 100 g 10/10 
Mashed avocado with paprika Low GI 10 GL 1 / 100 g 9/10 Matcha latte with unsweetened soy or almond milk and hemp seeds Low GI 25 GL 1 / 100 g 8/10 Matcha soy latte Low GI 25 GL 1 / 100 g 8/10 Matsoni Low GI 27 GL 1 / 100 g 7/10 
Mct oil powder Low GI 10 GL 1 / 100 g 3/10 Meat and vegetable skewer Low GI 20 GL 1 / 100 g 8/10 
Meat filling Low GI 20 GL 1 / 100 g 7.5/10 
Meat sauce Low GI 25 GL 1 / 100 g 8/10 Meatball soup Low GI 25 GL 1 / 100 g 6/10 Meatballs (extra-lean ground beef, fresh herbs, almond flour) Low GI 5 GL 1 / 100 g 8/10 
Mediterranean herbs Low GI 5 GL 1 / 100 g 9.5/10 Mexican-style cream cheese Low GI 35 GL 1 / 100 g 7/10 
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 
Milled chia seed Low GI 1 GL 1 / 100 g 9/10 
Mini egg and vegetable frittata muffins (homemade) Low GI 20 GL 1 / 100 g 8/10 
Mint leaf Low GI 10 GL 1 / 100 g 9/10 Minted labneh Low GI 15 GL 1 / 100 g 7/10 
Miso soup Low GI 20 GL 1 / 100 g 8/10 Miso soup (with dashi) Low GI 15 GL 1 / 100 g 7/10 
Miso soup with cabbage Low GI 20 GL 1 / 100 g 8/10 
Miso soup with egg Low GI 20 GL 1 / 100 g 8/10 Miso soup with king trumpet mushroom and green onions Low GI 25 GL 1 / 100 g 7/10 Miso soup with low-sodium miso paste and wakame seaweed Low GI 15 GL 1 / 100 g 8/10 
Miso soup with mackerel Low GI 20 GL 1 / 100 g 7/10 
Miso soup with maitake Low GI 20 GL 1 / 100 g 7/10 Miso soup with pork Low GI 20 GL 1 / 100 g 6/10 
Miso soup with rehydrated dried seaweed and sliced shiitake mushrooms Low GI 20 GL 1 / 100 g 7/10 
Miso soup with salmon and spinach Low GI 20 GL 1 / 100 g 7.5/10 
Miso soup with tofu, seaweed, and leafy greens Low GI 15 GL 1 / 100 g 8/10 Miso soup with tomatoes green onions and mushrooms Low GI 18 GL 1 / 100 g 7/10 Miso soup with wakame Low GI 20 GL 1 / 100 g 7/10 Miso-marinated tofu Low GI 15 GL 1 / 100 g 7/10 
Mix of chopped walnuts, pecans, chia seeds with cinnamon and monk fruit sweetener Low GI 5 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 greens Low GI 15 GL 1 / 100 g 10/10 
Mixed Herbs Low GI 5 GL 1 / 100 g 10/10 
Mixed leafy greens Low GI 15 GL 1 / 100 g 9/10 
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 greens Low GI 15 GL 1 / 100 g 9/10 Mixed salad with tomato and sunflower seeds Low GI 20 GL 1 / 100 g 9/10 
Mixed sauce Low GI 20 GL 1 / 100 g 6.5/10 
Molokhia leaves Low GI 15 GL 1 / 100 g 9/10 Monkfish sauce Low GI 25 GL 1 / 100 g 7/10 Moroccan-style fish Low GI 25 GL 1 / 100 g 8/10 Mug bread Low GI 15 GL 1 / 100 g 7/10 
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 caps Low GI 10 GL 1 / 100 g 10/10 
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 Pesto Low GI 10 GL 1 / 100 g 6/10 
Mushroom sauce Low GI 25 GL 1 / 100 g 5/10 
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 Mushrooms Low GI 10 GL 1 / 100 g 10/10 
Mushrooms (raw) Low GI 10 GL 1 / 100 g 9/10 
Mushrooms in Olive Oil Low GI 15 GL 1 / 100 g 8/10 
Mushrooms sautéed in minimal oil Low GI 10 GL 1 / 100 g 9/10 
Mustard greens Low GI 32 GL 1 / 100 g 9/10 Mustard powder, apple cider vinegar, and turmeric blend Low GI 10 GL 1 / 100 g 8/10 Mustard with apple cider vinegar and herbes de Provence Low GI 25 GL 1 / 100 g 5/10 Nameko mushroom Low GI 15 GL 1 / 100 g 10/10 Natural coconut water Low GI 35 GL 1 / 100 g 9/10 
Natural unsweetened coconut water Low GI 3 GL 1 / 100 g 7/10 
Natural winter flavors Low GI 5 GL 1 / 100 g 5/10 
Naturally fermented radish with probiotics and minimal added sugars Low GI 15 GL 1 / 100 g 8/10 
Naturally fermented vegetables (no added salt or sugar) Low GI 15 GL 1 / 100 g 10/10 
Negima nabe (low-sodium broth) Low GI 25 GL 1 / 100 g 8/10 
Negima nabe with added spinach or kale Low GI 25 GL 1 / 100 g 8/10 
Negima nabe with tofu (plant-based protein, less sodium) Low GI 20 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 
No sugar syrup Low GI 5 GL 1 / 100 g 8/10 
Non-starchy vegetable mix Low GI 15 GL 1 / 100 g 10/10 
Nonfat greek yogurt herb dip Low GI 35 GL 1 / 100 g 9/10 
Nonfat Skyr Low GI 36 GL 1 / 100 g 9/10 
Nori Low GI 15 GL 1 / 100 g 8/10 
Nori Seaweed Low GI 15 GL 1 / 100 g 6/10 Nori sheets Low GI 15 GL 1 / 100 g 9/10 
Nut and seed bread (grain-free, no added sugar) Low GI 15 GL 1 / 100 g 8/10 
Nut milk Low GI 30 GL 1 / 100 g 9/10 
Nut-based cheese alternative Low GI 10 GL 1 / 100 g 7/10 
