Low GI
5,223 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.
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 Quiche with zucchini and sausage Low GI 35 GL 6 / 100 g 4/10 Raspberry mousse Low GI 35 GL 6 / 100 g 6/10 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 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 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 Stuffed pumpkin Low GI 45 GL 6 / 100 g 7/10 
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 Sweet potato soup Low GI 50 GL 6 / 100 g 7/10 
Tangerine Low GI 47 GL 6 / 100 g 8.5/10 Tapas assortment Low GI 40 GL 6 / 100 g 4/10 
Three bean mix Low GI 35 GL 6 / 100 g 8.5/10 
Unripe jackfruit Low GI 50 GL 6 / 100 g 8/10 
Vanilla yogurt 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 
Vegan vanilla tofu dessert Low GI 45 GL 6 / 100 g 6/10 Vegan Worcestershire sauce Low GI 35 GL 6 / 100 g 3/10 Vegetable kurma Low GI 45 GL 6 / 100 g 6/10 Vegetable quiche Low GI 35 GL 6 / 100 g 5/10 Vegetable quiche slice Low GI 35 GL 6 / 100 g 5/10 
White bean and mushroom spread Low GI 35 GL 6 / 100 g 8/10 
White bean dip (pureed white beans, olive oil, lemon, garlic) Low GI 35 GL 6 / 100 g 8/10 Young wine Low GI 50 GL 6 / 100 g 3/10 
Zaxby's Signature Dressing Low GI 40 GL 6 / 100 g 3/10 Zucchini patty Low GI 45 GL 6 / 100 g 6/10 Zucchini ring Low GI 45 GL 6 / 100 g 6/10 
Green lentils Low GI 30 GL 6 / 100 g 9/10 
Coffee beans Low GI 15 GL 6.1 / 100 g 8/10 
Bosc pear Low GI 38 GL 6.1 / 100 g 8.5/10 
Fruit yogurt Low GI 33 GL 6.2 / 100 g 5/10 
Almond paste (ground almonds) Low GI 35 GL 6.3 / 100 g 8/10 
Powdered quark cheese Low GI 35 GL 6.3 / 100 g 6.5/10 
Dried mixed herbs Low GI 10 GL 6.3 / 100 g 9/10 
Dried dill Low GI 15 GL 6.3 / 100 g 9/10 
Firm Unsalted Tofu Low GI 32 GL 6.4 / 100 g 9/10 
Roasted Lentil Loaf Low GI 32 GL 6.4 / 100 g 9/10 
Za'atar Low GI 20 GL 6.4 / 100 g 8/10 
Canned corn Low GI 52 GL 6.4 / 100 g 6/10 
Lentils Low GI 32 GL 6.4 / 100 g 8/10 Frozen blueberries Low GI 53 GL 6.5 / 100 g 9/10 
Spelt bran Low GI 15 GL 6.5 / 100 g 9.5/10 Grilled nectarine Low GI 43 GL 6.5 / 100 g 8/10 
Lasagna Low GI 45 GL 6.5 / 100 g 6/10 
Mixed vegetables Low GI 50 GL 6.5 / 100 g 7/10 
Ground Turmeric Low GI 15 GL 6.7 / 100 g 9/10 
Turmeric powder Low GI 15 GL 6.7 / 100 g 8/10 
Turmeric powder Low GI 10 GL 6.7 / 100 g 8/10 
Asafoetida Low GI 10 GL 6.8 / 100 g 7/10 
White pepper Low GI 10 GL 6.8 / 100 g 8/10 
Canned pinto beans Low GI 45 GL 6.8 / 100 g 9/10 
Mango Low GI 51 GL 6.8 / 100 g 6/10 
Cooked barley Low GI 28 GL 6.8 / 100 g 6/10 Dried cabbage Low GI 10 GL 6.9 / 100 g 8/10 
Truvia Sweetener Packet Low GI 7 GL 6.9 / 100 g 3/10 
85% dark chocolate Low GI 23 GL 7 / 100 g 8/10 
Air-Fried Chicken Nuggets Low GI 50 GL 7 / 100 g 7/10 
Almond butter chip Low GI 25 GL 7 / 100 g 6.5/10 
Almond flour cupcake with natural sweeteners Low GI 25 GL 7 / 100 g 6/10 
Annatto Low GI 10 GL 7 / 100 g 7/10 Apple banana compote Low GI 45 GL 7 / 100 g 7/10 
Apple fiber Low GI 10 GL 7 / 100 g 9/10 Applejack Low GI 50 GL 7 / 100 g 2/10 Baked beans in tomato sauce Low GI 40 GL 7 / 100 g 5/10 Baked chicken schnitzel Low GI 50 GL 7 / 100 g 6/10 
Baked Chickpea Patties with Cabbage and Mushroom Low GI 35 GL 7 / 100 g 7.5/10 
Baked eggplant meatballs Low GI 45 GL 7 / 100 g 7/10 Baked hokkaido squash Low GI 50 GL 7 / 100 g 9/10 
