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.
Tomato vegetable barley soup Low GI 45 GL 4 / 100 g 7/10 
Tuna mornay Low GI 45 GL 4 / 100 g 5/10 Turkey chili Low GI 38 GL 4 / 100 g 7/10 
Tymbark Apple Juice Low GI 40 GL 4 / 100 g 5/10 Unfiltered apple juice Low GI 40 GL 4 / 100 g 5/10 
Unprocessed black lentils with intact seed coat Low GI 21 GL 4 / 100 g 9/10 
Vanilla soy yogurt Low GI 35 GL 4 / 100 g 5/10 
Vanilla spice plant protein powder Low GI 35 GL 4 / 100 g 8/10 Vegan bolognese sauce Low GI 35 GL 4 / 100 g 7/10 Vegan mortadella Low GI 45 GL 4 / 100 g 3/10 Vegan smoked deli slices Low GI 45 GL 4 / 100 g 4/10 Vegetable kare-kare Low GI 35 GL 4 / 100 g 7/10 Vegetable stew Low GI 35 GL 4 / 100 g 9/10 Vegetable thoran Low GI 35 GL 4 / 100 g 9/10 Walnut cinnamon paste with natural sweetener Low GI 25 GL 4 / 100 g 7/10 
Wheat dextrin Low GI 5 GL 4 / 100 g 6/10 
Whey protein with coconut and cocoa Low GI 35 GL 4 / 100 g 7.5/10 
White chili chicken and beans Low GI 38 GL 4 / 100 g 8/10 
Whole brown lentils Low GI 21 GL 4 / 100 g 9/10 Whole grain sesame tahini Low GI 35 GL 4 / 100 g 7/10 
Wild berry mix Low GI 30 GL 4 / 100 g 9/10 
Winter squash Low GI 51 GL 4 / 100 g 8/10 Yellow peach Low GI 42 GL 4 / 100 g 9/10 Yellow plum Low GI 35 GL 4 / 100 g 9/10 
Yogurt Berry Cheesecake Low GI 35 GL 4 / 100 g 6/10 
Yogurt curry Low GI 35 GL 4 / 100 g 7/10 
Yuzu lemon dressing Low GI 35 GL 4 / 100 g 4/10 
Zucchini sticks, lightly coated and air-fried Low GI 35 GL 4 / 100 g 8/10 
Coconut tortilla (coconut meat wrap) Low GI 35 GL 4.2 / 100 g 8/10 
Cooked Lentils Low GI 21 GL 4.2 / 100 g 8/10 Dark chocolate almond butter cups (stevia/monk fruit sweetened) Low GI 15 GL 4.2 / 100 g 6/10 
Lightly Salted Pistachios Low GI 15 GL 4.2 / 100 g 8/10 
Pistachios Low GI 15 GL 4.2 / 100 g 9/10 
Pistachios in shell Low GI 15 GL 4.2 / 100 g 8/10 
Salted roasted pistachios Low GI 15 GL 4.2 / 100 g 7/10 
Candies sweetened with natural sugar substitutes and herbal flavors, little to no sugar Low GI 5 GL 4.3 / 100 g 4/10 
Chia Seed Powder Low GI 15 GL 4.3 / 100 g 9/10 
Flaxseed roti Low GI 15 GL 4.3 / 100 g 8/10 
Golden flaxseed flour Low GI 15 GL 4.3 / 100 g 9/10 
Herb seasoning Low GI 10 GL 4.4 / 100 g 9/10 
Chicory root fiber sweetener (inulin) Low GI 5 GL 4.5 / 100 g 6/10 
Pure Inulin Powder Low GI 5 GL 4.5 / 100 g 7/10 
Chicory Inulin Fiber Low GI 5 GL 4.5 / 100 g 7/10 
Citrus pectin Low GI 5 GL 4.5 / 100 g 7/10 
Dextrin fiber Low GI 5 GL 4.5 / 100 g 8/10 
Dietary fiber (isolated) Low GI 5 GL 4.5 / 100 g 7/10 
Fruit pectin Low GI 10 GL 4.5 / 100 g 7/10 Low-carb crispbread Low GI 25 GL 4.5 / 100 g 7/10 
Lupin flour Low GI 15 GL 4.5 / 100 g 9/10 Lupin protein powder Low GI 15 GL 4.5 / 100 g 8/10 
Mushroom powder Low GI 15 GL 4.5 / 100 g 9/10 
Natural nut butter with unsweetened cocoa and minimal sweetener Low GI 25 GL 4.5 / 100 g 7/10 
Nut and seed clusters (egg white or fiber syrup bound) Low GI 25 GL 4.5 / 100 g 7/10 
Pectin Low GI 5 GL 4.5 / 100 g 9/10 Pistachio extract Low GI 25 GL 4.5 / 100 g 5/10 Plant fiber (bamboo, citrus) Low GI 5 GL 4.5 / 100 g 9/10 
Prebiotics (inulin, chicory root fiber) Low GI 5 GL 4.5 / 100 g 7/10 Soy mince textured Low GI 25 GL 4.5 / 100 g 7/10 Spinach juice powder Low GI 15 GL 4.5 / 100 g 8/10 
Unsweetened apple sauce with cinnamon Low GI 40 GL 4.5 / 100 g 7/10 
Oligosaccharides Low GI 5 GL 4.8 / 100 g 9/10 
Soy noodles Low GI 25 GL 4.8 / 100 g 9/10 Spice blend with erythritol Low GI 5 GL 4.8 / 100 g 6/10 
Soy Low GI 16 GL 4.8 / 100 g 9/10 
Soybeans Low GI 16 GL 4.8 / 100 g 8/10 
Acorn squash Low GI 50 GL 5 / 100 g 8/10 Activia peach-pineapple drinking yogurt Low GI 45 GL 5 / 100 g 4/10 
Activia Prune Yogurt Low GI 35 GL 5 / 100 g 4/10 
Agar Fruit Jelly Low GI 35 GL 5 / 100 g 7/10 
Almond nuts coated with dark chocolate Low GI 20 GL 5 / 100 g 6/10 
Apple Low GI 36 GL 5 / 100 g 8/10 
Apple and pear puree Low GI 38 GL 5 / 100 g 8/10 
Apple and pear puree with chia seeds Low GI 35 GL 5 / 100 g 8/10 Apple crab Low GI 36 GL 5 / 100 g 9/10 
Apple juice without sugar and ginger Low GI 40 GL 5 / 100 g 7/10 Apple pear cinnamon Low GI 38 GL 5 / 100 g 9/10 
Apple puree Low GI 39 GL 5 / 100 g 7/10 
Apple purée (whole apples, blended, all fiber retained) Low GI 36 GL 5 / 100 g 6/10 
Apple slices Low GI 36 GL 5 / 100 g 8/10 Apple spinach pouch Low GI 38 GL 5 / 100 g 7/10 Apple-raspberry baby fruit puree Low GI 40 GL 5 / 100 g 7/10 Applesauce low calorie Low GI 50 GL 5 / 100 g 6/10 Apricots with monk fruit/stevia Low GI 35 GL 5 / 100 g 8/10 Baked carrot Low GI 49 GL 5 / 100 g 9/10 Baked stuffed zucchini Low GI 45 GL 5 / 100 g 7/10 
Baked vegetables Low GI 40 GL 5 / 100 g 8/10 Bean and vegetable salad Low GI 30 GL 5 / 100 g 9/10 
Ber fruit Low GI 25 GL 5 / 100 g 8/10 Berry chia seed spread Low GI 30 GL 5 / 100 g 8/10 Black bean and avocado dip Low GI 30 GL 5 / 100 g 9/10 Black bean sauce Low GI 30 GL 5 / 100 g 7/10 
Black lentil hummus Low GI 25 GL 5 / 100 g 8/10 
Blood orange Low GI 42 GL 5 / 100 g 8.5/10 
Blood orange juice Low GI 50 GL 5 / 100 g 5/10 
Blueberry puree Low GI 40 GL 5 / 100 g 9/10 
Boiled Jerusalem artichoke Low GI 33 GL 5 / 100 g 9/10 Boiled red lentils Low GI 26 GL 5 / 100 g 8/10 
Braeburn apple Low GI 38 GL 5 / 100 g 9/10 
Breakfast casserole Low GI 45 GL 5 / 100 g 6/10 
Broccoli and cheese quiche Low GI 35 GL 5 / 100 g 6/10 
