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.
Pea sprouts Low GI 32 GL 2 / 100 g 9/10 
Peanut butter filling sugar-free Low GI 14 GL 2 / 100 g 6/10 
Peanut paste Low GI 14 GL 2 / 100 g 8/10 Peeled tomatoes Low GI 38 GL 2 / 100 g 8/10 
Peeled tomatoes in jar (low sodium) Low GI 38 GL 2 / 100 g 9/10 
Pepper pesto Low GI 20 GL 2 / 100 g 7/10 
Peppers Stuffed with Cottage Cheese and Chives Low GI 25 GL 2 / 100 g 8.5/10 
Pesto marinara sauce Low GI 35 GL 2 / 100 g 5/10 Petit Suisse 0% Low GI 35 GL 2 / 100 g 6/10 
Pickled onion Low GI 35 GL 2 / 100 g 7/10 
Pickled pepper Low GI 25 GL 2 / 100 g 7/10 
Pickled red cabbage Low GI 20 GL 2 / 100 g 7/10 
Pickled turnip Low GI 35 GL 2 / 100 g 6.5/10 Pickled vegetables Low GI 25 GL 2 / 100 g 5/10 
Pine nuts Low GI 15 GL 2 / 100 g 8/10 Pistachio pesto Low GI 20 GL 2 / 100 g 6/10 
Plain Yogurt Low GI 36 GL 2 / 100 g 8/10 
Plain Yogurt with Cocoa and Coffee Low GI 30 GL 2 / 100 g 7/10 
Plant-based chicken Low GI 35 GL 2 / 100 g 6/10 
Plant-based curry with tofu, coconut milk, and non-starchy vegetables Low GI 30 GL 2 / 100 g 8/10 
Plant-based milk Low GI 45 GL 2 / 100 g 6/10 
Plant-based parmesan alternative (sunflower seeds & nutritional yeast) Low GI 15 GL 2 / 100 g 7/10 
Plant-based protein shake Low GI 40 GL 2 / 100 g 4/10 
Plant-based sausage (soy protein) Low GI 30 GL 2 / 100 g 6/10 
Plant-based steak Low GI 35 GL 2 / 100 g 6/10 Ponzu sauce Low GI 25 GL 2 / 100 g 5/10 
Pork and beef meatballs Low GI 35 GL 2 / 100 g 6/10 
Pork meatball Low GI 35 GL 2 / 100 g 4/10 Premier Protein Orange Cream Swirl Low GI 35 GL 2 / 100 g 3/10 
Prepared mustard (no added sugar, low salt) Low GI 35 GL 2 / 100 g 6/10 
Prickly pear juice Low GI 15 GL 2 / 100 g 7/10 Probiotic soda Low GI 40 GL 2 / 100 g 3/10 
Probiotics Low GI 35 GL 2 / 100 g 8/10 
Processed cheese slice Low GI 30 GL 2 / 100 g 5/10 Protein shake cafe latte Low GI 35 GL 2 / 100 g 6/10 
Pumpkin and tomato sauce Low GI 40 GL 2 / 100 g 7/10 
Pure Wheat Gluten Seitan Low GI 15 GL 2 / 100 g 6/10 
Pureed blackberries Low GI 25 GL 2 / 100 g 8/10 
Pureed cashews and mushrooms (plant-based cream) Low GI 20 GL 2 / 100 g 7/10 
Pureed tomatoes (no added sugar or salt) Low GI 35 GL 2 / 100 g 9/10 Quail egg satay Low GI 35 GL 2 / 100 g 5/10 Rainbow slaw Low GI 20 GL 2 / 100 g 9/10 
Rao's Marinara Sauce Low GI 35 GL 2 / 100 g 8.5/10 Rasam Low GI 35 GL 2 / 100 g 7/10 
Raspberry Low GI 25 GL 2 / 100 g 9/10 
Ratatouille Mixed Vegetables Low GI 30 GL 2 / 100 g 9/10 
Raw vegetable sticks with hummus dip Low GI 25 GL 2 / 100 g 9/10 Red cabbage salad with mayonnaise Low GI 30 GL 2 / 100 g 5/10 Red pepper and garlic puree Low GI 20 GL 2 / 100 g 9/10 
Red pepper hummus Low GI 15 GL 2 / 100 g 8/10 Red pepper pesto Low GI 20 GL 2 / 100 g 6/10 Red pesto Low GI 15 GL 2 / 100 g 4/10 Reduced fat hummus Low GI 15 GL 2 / 100 g 7/10 
Reduced sodium soup Low GI 40 GL 2 / 100 g 7/10 
Reduced sodium, less sugar soy sauce dressing Low GI 30 GL 2 / 100 g 4/10 
Rich Meatballs Low GI 25 GL 2 / 100 g 6/10 
Ricotta cheese Low GI 27 GL 2 / 100 g 6/10 
Roast pork with prunes Low GI 35 GL 2 / 100 g 6.5/10 Roasted artichoke hearts with olive oil and herbs Low GI 15 GL 2 / 100 g 9/10 Roasted broccoli Low GI 15 GL 2 / 100 g 9.5/10 Roasted cauliflower curry sauce Low GI 25 GL 2 / 100 g 9/10 
Roasted cauliflower, broccoli, and zucchini curry (minimal oil, herbs) Low GI 20 GL 2 / 100 g 9/10 
Roasted red pepper and tomato puree Low GI 25 GL 2 / 100 g 8/10 
Roasted red pepper and tomato sauce Low GI 25 GL 2 / 100 g 9/10 
Roasted red pepper paste Low GI 25 GL 2 / 100 g 8/10 
Roasted red pepper sauce Low GI 25 GL 2 / 100 g 7/10 
Roasted red pepper spread Low GI 25 GL 2 / 100 g 7/10 Roasted tempeh Low GI 20 GL 2 / 100 g 9/10 Roasted tomatoes Low GI 30 GL 2 / 100 g 9/10 
Roasted turnip cubes Low GI 30 GL 2 / 100 g 9/10 
Roasted vegetable sauce Low GI 25 GL 2 / 100 g 9/10 
Romesco sauce (without bread) Low GI 20 GL 2 / 100 g 7/10 Rotel (tomatoes and green chilies) Low GI 35 GL 2 / 100 g 7/10 
Ruby grapefruit Low GI 25 GL 2 / 100 g 9/10 
Sake Low GI 35 GL 2 / 100 g 2/10 Salmon patty Low GI 35 GL 2 / 100 g 7/10 
Salmon Teriyaki Low GI 40 GL 2 / 100 g 7/10 Salsa adobada Low GI 20 GL 2 / 100 g 6/10 
Salted seitan Low GI 35 GL 2 / 100 g 7/10 
Sambal Low GI 20 GL 2 / 100 g 5/10 
Sambal sauce Low GI 25 GL 2 / 100 g 6.5/10 
Sauerkraut seeds Low GI 10 GL 2 / 100 g 8/10 
Sauerkraut with beets and horseradish Low GI 20 GL 2 / 100 g 9/10 Sausage stroganoff Low GI 40 GL 2 / 100 g 3/10 Scrambled eggs with tomatoes Low GI 35 GL 2 / 100 g 7/10 
Seasonal vegetable Low GI 25 GL 2 / 100 g 9.5/10 Seasoned vegetables Low GI 20 GL 2 / 100 g 9/10 Seitan blend Low GI 25 GL 2 / 100 g 6/10 
Semi-sweet wine Low GI 45 GL 2 / 100 g 4.5/10 
Shallot Low GI 15 GL 2 / 100 g 9/10 Sheep milk yogurt Low GI 35 GL 2 / 100 g 7/10 Sheep yogurt Low GI 35 GL 2 / 100 g 7/10 
Silken tofu and chia pudding (fruit-sweetened) Low GI 30 GL 2 / 100 g 8/10 
Skim Milk Low GI 35 GL 2 / 100 g 6/10 Skim sour cream Low GI 35 GL 2 / 100 g 6/10 
Skyr drink Low GI 35 GL 2 / 100 g 7/10 
Skyr yogurt Low GI 35 GL 2 / 100 g 8.5/10 
Sliced raw vegetables (carrots, celery, bell peppers, cucumber) Low GI 25 GL 2 / 100 g 9/10 
Smoky chipotle hummus Low GI 10 GL 2 / 100 g 9/10 
Snap peas Low GI 22 GL 2 / 100 g 9.2/10 
