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.
Mango puree Low GI 51 GL 7 / 100 g 6/10 
Mango salsa Low GI 51 GL 7 / 100 g 6/10 
Mashed beans Low GI 35 GL 7 / 100 g 9/10 
Meat lasagna Low GI 45 GL 7 / 100 g 5/10 
Mixed Vegetables Low GI 50 GL 7 / 100 g 7/10 
Nut & Seed Granola with Inulin Low GI 25 GL 7 / 100 g 7/10 
Oikos Mixed Berry Yogurt Low GI 50 GL 7 / 100 g 5/10 
Passion fruit Low GI 30 GL 7 / 100 g 9/10 Passion fruit pulp Low GI 30 GL 7 / 100 g 9/10 
Passionfruit pulp Low GI 30 GL 7 / 100 g 8/10 
Peach and chia seed jam Low GI 40 GL 7 / 100 g 7/10 
Peach homogenized cheese Low GI 50 GL 7 / 100 g 4.5/10 
Peanut cream Low GI 35 GL 7 / 100 g 6.5/10 
Peas Low GI 51 GL 7 / 100 g 8/10 
Peeled kiwi Low GI 50 GL 7 / 100 g 8/10 
Penang curry paste Low GI 35 GL 7 / 100 g 6.5/10 
Pickled ginger Low GI 45 GL 7 / 100 g 5/10 
Plum sauce (no added sugar) Low GI 35 GL 7 / 100 g 6/10 Protein sponge cake (whey or plant-based, egg whites) Low GI 45 GL 7 / 100 g 6/10 
Prune juice Low GI 43 GL 7 / 100 g 5/10 
Quinoa flakes with almond milk Low GI 50 GL 7 / 100 g 7.5/10 
Raspberry vinaigrette Low GI 40 GL 7 / 100 g 5.5/10 
Raw unsalted sunflower seeds Low GI 35 GL 7 / 100 g 8/10 
Red beans in tomato sauce Low GI 40 GL 7 / 100 g 6.5/10 
Red Chili Pepper Powder Low GI 15 GL 7 / 100 g 8/10 
Rice fiber Low GI 10 GL 7 / 100 g 9/10 Roasted vegetable relish Low GI 45 GL 7 / 100 g 4/10 Salad kernels Low GI 35 GL 7 / 100 g 8/10 Seasoning (generic blend) Low GI 20 GL 7 / 100 g 3/10 
Shelled sunflower seeds Low GI 35 GL 7 / 100 g 8/10 Smoothie blend Low GI 50 GL 7 / 100 g 5/10 Sprouted buckwheat Low GI 35 GL 7 / 100 g 8/10 
Stevia Low GI 7 GL 7 / 100 g 9/10 Stevia gula aren drops Low GI 25 GL 7 / 100 g 3/10 
Stewed Black-eyed Peas Low GI 33 GL 7 / 100 g 9/10 
Stewed fruit dessert Low GI 45 GL 7 / 100 g 6.5/10 Stracciatella quark Low GI 45 GL 7 / 100 g 4/10 
Stracciatella yogurt Low GI 50 GL 7 / 100 g 4/10 
Strawberry curd Low GI 50 GL 7 / 100 g 5/10 
Strawberry tree fruit Low GI 40 GL 7 / 100 g 8/10 
Stuffed grape leaves Low GI 45 GL 7 / 100 g 6/10 Sugar free chocolate snack bar Low GI 20 GL 7 / 100 g 5/10 Sugar free pecan delight chocolate Low GI 15 GL 7 / 100 g 3/10 Sunflower plant-based burger Low GI 45 GL 7 / 100 g 5/10 
Sunflower seeds Low GI 35 GL 7 / 100 g 8/10 
Surimi paste Low GI 50 GL 7 / 100 g 4/10 
Taco sauce Low GI 50 GL 7 / 100 g 4/10 
Tomato concentrate Low GI 38 GL 7 / 100 g 6/10 
Tomato paste Low GI 38 GL 7 / 100 g 7/10 
Tomato paste (no added sugar) Low GI 38 GL 7 / 100 g 7/10 Tomato paste double concentrated Low GI 38 GL 7 / 100 g 7/10 
Uncanned great northern beans (prepared from dry, no added sodium) Low GI 31 GL 7 / 100 g 9/10 
Vegan cabbage roll Low GI 38 GL 7 / 100 g 8/10 
Vegan chickpea flour scramble Low GI 35 GL 7 / 100 g 7/10 
Vegan hazelnut protein powder Low GI 40 GL 7 / 100 g 8/10 
Vegan patty Low GI 45 GL 7 / 100 g 6/10 
Vegetarian patty (bean-based) Low GI 35 GL 7 / 100 g 7/10 
Veggie meatballs Low GI 40 GL 7 / 100 g 7/10 
White beans, cooked from dried, no salt Low GI 31 GL 7 / 100 g 9/10 
Whole Kiwi Low GI 50 GL 7 / 100 g 8/10 
Wild blueberries Low GI 53 GL 7 / 100 g 8.5/10 
Worcestershire sauce Low GI 35 GL 7 / 100 g 4/10 Yellow curry paste Low GI 35 GL 7 / 100 g 3/10 Yellow kiwi Low GI 50 GL 7 / 100 g 9/10 Yogur natural azucarado Low GI 50 GL 7 / 100 g 4/10 
Soluble corn fiber Low GI 10 GL 7.1 / 100 g 8/10 
Orange and chia jam Low GI 40 GL 7.2 / 100 g 7/10 
Tahini Low GI 35 GL 7.3 / 100 g 8.6/10 
Freeze dried swiss chard Low GI 15 GL 7.5 / 100 g 9/10 
Ground chili pepper (no salt) Low GI 15 GL 7.5 / 100 g 9/10 Pea fiber Low GI 10 GL 7.5 / 100 g 8/10 
Pure Chili Powder Low GI 15 GL 7.5 / 100 g 9/10 
Sour chive seasoning Low GI 30 GL 7.5 / 100 g 3/10 Sugar beet fiber Low GI 10 GL 7.5 / 100 g 8/10 
Blueberries Low GI 53 GL 7.7 / 100 g 8/10 Matcha Low GI 20 GL 7.7 / 100 g 9/10 
Matcha (powdered green tea) Low GI 20 GL 7.7 / 100 g 9/10 
Barley (whole grain, cooked) Low GI 28 GL 7.9 / 100 g 7/10 
Albariño grapes Low GI 46 GL 8 / 100 g 7/10 
Almond flour carrot muffin (no added sugar) Low GI 28 GL 8 / 100 g 7/10 
Almond flour crackers Low GI 35 GL 8 / 100 g 6/10 
Almonds coated in dark chocolate with minimal added sugars Low GI 25 GL 8 / 100 g 6/10 
Apple sauce Low GI 50 GL 8 / 100 g 4/10 
Ashwagandha extract Low GI 20 GL 8 / 100 g 8/10 
Barley and chickpeas (cooked, mixed) Low GI 30 GL 8 / 100 g 8/10 
Barley soaked overnight Low GI 28 GL 8 / 100 g 8/10 
Bean and barley mix Low GI 35 GL 8 / 100 g 8/10 Bean lard Low GI 35 GL 8 / 100 g 6/10 Besan chilla Low GI 35 GL 8 / 100 g 7/10 
Bfree high protein wrap Low GI 35 GL 8 / 100 g 7/10 Bircher muesli Low GI 45 GL 8 / 100 g 7/10 
Black bean, oat, and vegetable burger patty (no bun) Low GI 38 GL 8 / 100 g 7/10 
Black currant jam Low GI 40 GL 8 / 100 g 7/10 Black eyed beans Low GI 33 GL 8 / 100 g 8/10 Boiled fava beans Low GI 40 GL 8 / 100 g 9/10 
Boiled Green Peas Low GI 51 GL 8 / 100 g 8.5/10 
Brown Gram Low GI 28 GL 8 / 100 g 9/10 Brownie with coconut flour, eggs, and raw cacao powder Low GI 30 GL 8 / 100 g 6/10 
Buckwheat Pancakes with Vegetables and Feta Low GI 45 GL 8 / 100 g 7.5/10 
Buckwheat porridge Low GI 45 GL 8 / 100 g 8/10 
