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.
Tofu scramble Low GI 20 GL 1 / 100 g 8/10 
Tofu strips (air-fried, minimal oil) Low GI 15 GL 1 / 100 g 8/10 
Tofu-based plant cheese alternative Low GI 20 GL 1 / 100 g 7/10 
Tom yum soup Low GI 25 GL 1 / 100 g 8.5/10 
Tomato and pepper sauce Low GI 15 GL 1 / 100 g 8/10 
Tomato curd cheese Low GI 35 GL 1 / 100 g 7/10 Tomato raita Low GI 25 GL 1 / 100 g 8/10 
Tomato salsa Low GI 20 GL 1 / 100 g 9/10 Tomato Scrambled Eggs (No Sugar) Low GI 35 GL 1 / 100 g 7.5/10 Tomato vegetable broth Low GI 25 GL 1 / 100 g 9/10 
Tomatoes Low GI 15 GL 1 / 100 g 9/10 Tonkatsu sauce Low GI 10 GL 1 / 100 g 6/10 
Too Good Yogurt Low GI 20 GL 1 / 100 g 9/10 
Tossed salad Low GI 15 GL 1 / 100 g 10/10 Traditional Greek salad with tofu instead of feta Low GI 20 GL 1 / 100 g 8/10 
Traditional Kimchi Low GI 15 GL 1 / 100 g 9/10 Traditional miso soup with dulse seaweed and silken tofu Low GI 20 GL 1 / 100 g 7/10 Tripe soup Low GI 25 GL 1 / 100 g 6/10 Truffle spread Low GI 10 GL 1 / 100 g 4/10 
Tuna and green onion stew Low GI 20 GL 1 / 100 g 9/10 Tuna mixed with mashed avocado Low GI 5 GL 1 / 100 g 9/10 Tuna poke Low GI 5 GL 1 / 100 g 8/10 
Turkey and vegetable stew Low GI 25 GL 1 / 100 g 9/10 Turkey breast braised in homemade tomato and herb sauce Low GI 20 GL 1 / 100 g 8.5/10 
Turkey gravy Low GI 25 GL 1 / 100 g 7/10 
Turkey ham Low GI 35 GL 1 / 100 g 4/10 Turkey pastrami Low GI 5 GL 1 / 100 g 5/10 
Turkey ragu Low GI 20 GL 1 / 100 g 8/10 Turmeric paste (fresh turmeric root, water, black pepper) Low GI 15 GL 1 / 100 g 9/10 Turnip juice Low GI 15 GL 1 / 100 g 5/10 
Tuscan kale Low GI 15 GL 1 / 100 g 9/10 
Tuscan Kale Low GI 2 GL 1 / 100 g 10/10 
Tzatziki Low GI 20 GL 1 / 100 g 7/10 
Uncooked cauliflower Low GI 15 GL 1 / 100 g 10/10 
Unflavored Unsalted Tempeh Low GI 15 GL 1 / 100 g 9/10 
Unsalted Herb & Spice Broth Low GI 15 GL 1 / 100 g 10/10 
Unsalted Pecan Nuts Low GI 10 GL 1 / 100 g 9/10 Unsweetened almond milk protein coffee shake Low GI 10 GL 1 / 100 g 8/10 
Unsweetened almond-based yogurt with chili flakes Low GI 15 GL 1 / 100 g 8/10 
Unsweetened greek yogurt and ground flaxseed blend Low GI 20 GL 1 / 100 g 9/10 
Unsweetened Low-Sodium Hummus Low GI 6 GL 1 / 100 g 8/10 
Unsweetened Sauerkraut Low GI 15 GL 1 / 100 g 8/10 Unsweetened soy cooking cream Low GI 25 GL 1 / 100 g 6/10 Unsweetened vanilla plant milk Low GI 35 GL 1 / 100 g 7/10 
Unsweetened yogurt Low GI 20 GL 1 / 100 g 7/10 
Vanilla almond milk Low GI 30 GL 1 / 100 g 6/10 
Vegan cottage cheese dip Low GI 25 GL 1 / 100 g 6/10 
Vegan cream cheese Low GI 30 GL 1 / 100 g 5/10 Vegan hemp seed pesto Low GI 10 GL 1 / 100 g 8/10 
Vegan kefir Low GI 25 GL 1 / 100 g 8/10 
Vegan kimchi Low GI 15 GL 1 / 100 g 8/10 
Vegan yogurt Low GI 25 GL 1 / 100 g 8/10 
Vegetable broth thickened with chia seeds Low GI 15 GL 1 / 100 g 9/10 Vegetable broth with anti-inflammatory spices Low GI 15 GL 1 / 100 g 9/10 Vegetable broth with fresh herbs Low GI 15 GL 1 / 100 g 9/10 
Vegetable drink Low GI 20 GL 1 / 100 g 9/10 Vegetable frittata Low GI 20 GL 1 / 100 g 8/10 
Vegetable frittata (baked egg dish with non-starchy vegetables, minimal cheese) Low GI 20 GL 1 / 100 g 8/10 
Vegetable Gravy (homemade, simmered vegetables, herbs, spices, water) Low GI 15 GL 1 / 100 g 7/10 
Vegetable jelly with agar Low GI 15 GL 1 / 100 g 8/10 
Vegetable miso soup Low GI 20 GL 1 / 100 g 8/10 
Vegetable salad Low GI 15 GL 1 / 100 g 10/10 Vegetable soup base Low GI 25 GL 1 / 100 g 5/10 Vegetable sticks Low GI 15 GL 1 / 100 g 10/10 Vegetable stock Low GI 15 GL 1 / 100 g 9/10 Vegetable stock with blended vegetables (homemade) Low GI 20 GL 1 / 100 g 9/10 Vegetable wraps Low GI 15 GL 1 / 100 g 10/10 
Vegetables Low GI 25 GL 1 / 100 g 7/10 
Vegetarian mushroom gravy with greek yogurt Low GI 20 GL 1 / 100 g 7/10 Veggie miso soup Low GI 20 GL 1 / 100 g 8/10 Venison goulash Low GI 35 GL 1 / 100 g 7/10 Venison stew Low GI 25 GL 1 / 100 g 8/10 Verjuice Low GI 25 GL 1 / 100 g 9/10 
Vine tomatoes Low GI 15 GL 1 / 100 g 10/10 Vinegar sauce Low GI 10 GL 1 / 100 g 4/10 
Vintage cola Low GI 15 GL 1 / 100 g 5/10 
Wakame (edible seaweed) Low GI 5 GL 1 / 100 g 8/10 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 
Walnut and nutritional yeast cheese topping Low GI 10 GL 1 / 100 g 8/10 
Walnut and pepita mix Low GI 15 GL 1 / 100 g 8.5/10 Walnut and sautéed mushroom blend Low GI 10 GL 1 / 100 g 8/10 
Water infused with fresh raspberries and chia seeds Low GI 10 GL 1 / 100 g 9/10 Water kefir Low GI 25 GL 1 / 100 g 6/10 Waterleaf Low GI 15 GL 1 / 100 g 10/10 Western Omelette Low GI 20 GL 1 / 100 g 6.5/10 
Wheat beer Low GI 15 GL 1 / 100 g 4/10 
Whipped cottage cheese dessert with mint and erythritol Low GI 15 GL 1 / 100 g 8/10 
Whipped topping Low GI 10 GL 1 / 100 g 2/10 
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 coffee Low GI 27 GL 1 / 100 g 5/10 
White curd cheese Low GI 30 GL 1 / 100 g 8/10 
White paprika rings Low GI 15 GL 1 / 100 g 9.5/10 
White radish Low GI 15 GL 1 / 100 g 9/10 
White Tofu Low GI 15 GL 1 / 100 g 9/10 
Whole edamame beans, lightly salted and steamed Low GI 15 GL 1 / 100 g 9/10 
