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.
Idared apple Low GI 38 GL 6 / 100 g 8.5/10 
Jonagold apple Low GI 38 GL 6 / 100 g 9/10 
Lean chicken breast stir-fried with assorted vegetables and served with brown rice Low GI 45 GL 6 / 100 g 8/10 
Legume protein Low GI 30 GL 6 / 100 g 7/10 
Lentil and vegetable skewer Low GI 28 GL 6 / 100 g 8/10 
Lentil pasta with steamed broccoli and extra virgin olive oil Low GI 35 GL 6 / 100 g 8.5/10 Lentil puree Low GI 30 GL 6 / 100 g 9/10 
Lentil Veggie Dog Low GI 35 GL 6 / 100 g 7/10 
Lentil-based plant protein Low GI 28 GL 6 / 100 g 8/10 Licorice-based sweets sweetened with stevia or erythritol Low GI 10 GL 6 / 100 g 4/10 
Light Beans Low GI 31 GL 6 / 100 g 9/10 
Lima beans Low GI 32 GL 6 / 100 g 9/10 Lime greek yogurt Low GI 50 GL 6 / 100 g 4/10 Liver dumpling Low GI 45 GL 6 / 100 g 5/10 
Lotus root Low GI 33 GL 6 / 100 g 9/10 
Low sodium vegan sausage Low GI 35 GL 6 / 100 g 7/10 
Low Sodium Worcestershire Sauce Low GI 40 GL 6 / 100 g 5/10 Low-calorie jam Low GI 35 GL 6 / 100 g 4/10 
Mandarin Orange Low GI 47 GL 6 / 100 g 7/10 Mashed cannellini beans with rosemary and lemon juice Low GI 31 GL 6 / 100 g 9/10 
Meat and Rice Cabbage Roll Low GI 45 GL 6 / 100 g 6.5/10 
Medjool Dates Low GI 36 GL 6 / 100 g 9/10 Mild lemon quark Low GI 45 GL 6 / 100 g 4/10 Mild raspberry cream yogurt Low GI 45 GL 6 / 100 g 4/10 Mild sauce Low GI 40 GL 6 / 100 g 3/10 
Mixed boiled beans Low GI 30 GL 6 / 100 g 9/10 
Mixed dried beans Low GI 30 GL 6 / 100 g 9/10 
Mixed fruit Low GI 50 GL 6 / 100 g 7/10 Mugwort (dried) Low GI 15 GL 6 / 100 g 9/10 
Muhammara Low GI 40 GL 6 / 100 g 6/10 Musabaha Low GI 28 GL 6 / 100 g 7/10 Mushroom extract blend Low GI 20 GL 6 / 100 g 6/10 
Mushroom Quinoa Veggie Burger Patty Low GI 40 GL 6 / 100 g 7/10 
No Sugar Marshmallow Protein Bar Low GI 25 GL 6 / 100 g 6/10 
Nutritional Yeast Low GI 15 GL 6 / 100 g 8/10 
Orange and banana juice Low GI 50 GL 6 / 100 g 6/10 
Orgain Plant-Based Protein Powder Low GI 35 GL 6 / 100 g 8/10 
Peach yogurt Low GI 45 GL 6 / 100 g 5.5/10 Peanut butter bar Low GI 25 GL 6 / 100 g 4/10 
Peanut Sauce Low GI 35 GL 6 / 100 g 5/10 Peas frozen Low GI 39 GL 6 / 100 g 9/10 Peas with cabbage Low GI 35 GL 6 / 100 g 7/10 Pickled gourd Low GI 40 GL 6 / 100 g 5/10 
Pineapple juice Low GI 46 GL 6 / 100 g 4/10 
Pineapple juice Low GI 46 GL 6 / 100 g 4/10 
Pink lady apple Low GI 39 GL 6 / 100 g 8.5/10 
Plain red kidney beans (no added salt or sauce) Low GI 24 GL 6 / 100 g 9/10 
Plant-based crumbles (black bean-based) Low GI 30 GL 6 / 100 g 8/10 
Plant-based meatballs (lentil-based) Low GI 28 GL 6 / 100 g 7/10 
Plant-based milk powder substitute Low GI 30 GL 6 / 100 g 7/10 
Plant-based patty (beans/legumes) wrapped in lettuce Low GI 35 GL 6 / 100 g 8.5/10 Plum juice Low GI 50 GL 6 / 100 g 5/10 Poke dressing Low GI 40 GL 6 / 100 g 3/10 Polyols Low GI 10 GL 6 / 100 g 4/10 
Pomegranate Low GI 35 GL 6 / 100 g 8/10 
Pomegranate seeds Low GI 35 GL 6 / 100 g 8/10 Port wine Low GI 40 GL 6 / 100 g 2/10 
Powdered kale Low GI 15 GL 6 / 100 g 9/10 Pulses Low GI 28 GL 6 / 100 g 9/10 Pureed roasted butternut squash Low GI 51 GL 6 / 100 g 8/10 
Pureed whole fruits Low GI 40 GL 6 / 100 g 7/10 Raspberry mousse Low GI 35 GL 6 / 100 g 6/10 
Raw coconut Low GI 42 GL 6 / 100 g 6/10 
Red delicious apple Low GI 36 GL 6 / 100 g 8/10 Red kidney bean, canned, drained Low GI 29 GL 6 / 100 g 7/10 Red lentil and roasted red pepper dip Low GI 35 GL 6 / 100 g 7.5/10 
Reduced sodium chickpea miso Low GI 25 GL 6 / 100 g 7/10 
Refried beans Low GI 35 GL 6 / 100 g 7/10 
Refried black beans Low GI 35 GL 6 / 100 g 8/10 Ricotta and lemon meatballs Low GI 45 GL 6 / 100 g 6/10 
Roasted butternut squash Low GI 51 GL 6 / 100 g 8/10 
Roasted cinnamon apple Low GI 40 GL 6 / 100 g 7/10 
Roasted cinnamon pears Low GI 38 GL 6 / 100 g 8/10 Roasted squash Low GI 51 GL 6 / 100 g 9/10 Saag aloo Low GI 45 GL 6 / 100 g 7/10 
Satay sauce Low GI 35 GL 6 / 100 g 3/10 Sauteed garlic Low GI 30 GL 6 / 100 g 7/10 
Seeds Low GI 30 GL 6 / 100 g 7/10 
Simple chickpea blend (chickpeas, lemon juice, spices, no oil or sugar) Low GI 28 GL 6 / 100 g 9/10 Soya grit Low GI 20 GL 6 / 100 g 8/10 
Spice sauce Low GI 40 GL 6 / 100 g 5/10 
Sprouted chickpeas Low GI 28 GL 6 / 100 g 9/10 
Stock cube Low GI 40 GL 6 / 100 g 2.5/10 Strawberry chia seed sauce Low GI 40 GL 6 / 100 g 8/10 Strawberry milk drink Low GI 50 GL 6 / 100 g 3/10 
Strawberry salad Low GI 45 GL 6 / 100 g 6.5/10 Stuffed bell peppers with quinoa, feta, and spinach Low GI 45 GL 6 / 100 g 8/10 
Sugar alcohols Low GI 10 GL 6 / 100 g 7/10 
Sugar-free chocolate pudding Low GI 45 GL 6 / 100 g 6/10 
Sun dried tomato sauce Low GI 35 GL 6 / 100 g 6/10 
Superfoods greens blend Low GI 20 GL 6 / 100 g 9/10 
Tangerine Low GI 47 GL 6 / 100 g 8.5/10 
Three bean mix Low GI 35 GL 6 / 100 g 8.5/10 
Unripe jackfruit Low GI 50 GL 6 / 100 g 8/10 
Unripe kiwi Low GI 47 GL 6 / 100 g 8.5/10 
Unsweetened applesauce (pureed apples, no added sugar) Low GI 53 GL 6 / 100 g 6/10 
Vanilla yoghurt Low GI 45 GL 6 / 100 g 4/10 Vegan chili con carne Low GI 35 GL 6 / 100 g 8/10 
Vegan lentil sausages Low GI 30 GL 6 / 100 g 7/10 
Vegan protein powder chocolate brownie Low GI 35 GL 6 / 100 g 7/10 
