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.
Sandwich Low GI 45 GL 9 / 100 g 7.5/10 
Savory chicken and mushroom pie with whole grain crust Low GI 45 GL 9 / 100 g 7/10 
Seedless grapes Low GI 53 GL 9 / 100 g 6/10 
Shrimp pasta salad Low GI 50 GL 9 / 100 g 6/10 Soy crisps Low GI 35 GL 9 / 100 g 7/10 
Special sauce Low GI 50 GL 9 / 100 g 3/10 Spinach quiche Low GI 45 GL 9 / 100 g 5/10 
Steak and ale pie Low GI 45 GL 9 / 100 g 5/10 Stewed apples Low GI 45 GL 9 / 100 g 5/10 
Stracciatella Cheese Low GI 50 GL 9 / 100 g 4.5/10 
Succotash Low GI 45 GL 9 / 100 g 8/10 Sweet cream Low GI 50 GL 9 / 100 g 3/10 
Sweet potato and lentil casserole Low GI 45 GL 9 / 100 g 8/10 Tamarind chili garlic sauce Low GI 35 GL 9 / 100 g 5/10 
Urad dal batter Low GI 45 GL 9 / 100 g 7/10 
Wasabi Powder Low GI 40 GL 9 / 100 g 7.5/10 White miso Low GI 33 GL 9 / 100 g 6/10 White miso paste Low GI 33 GL 9 / 100 g 5/10 
Whole grain pasta with homemade no-added-sugar tomato sauce Low GI 45 GL 9 / 100 g 7.5/10 
Whole oat sourdough starter Low GI 40 GL 9 / 100 g 8/10 
Wholegrain pastry with lean turkey meat Low GI 45 GL 9 / 100 g 7/10 
Wild rice, mushroom, and herb stuffing Low GI 45 GL 9 / 100 g 8/10 
Unsweetened baking chocolate (100% cacao) Low GI 20 GL 9.2 / 100 g 9/10 
Chickpea spread with honey or stevia and spices Low GI 35 GL 9.4 / 100 g 8/10 
Oligofructose Low GI 10 GL 9.5 / 100 g 7/10 
Green banana Low GI 42 GL 9.6 / 100 g 8.5/10 Grapes Low GI 53 GL 9.6 / 100 g 7/10 
Grapes Low GI 53 GL 9.6 / 100 g 6/10 
Red grape Low GI 53 GL 9.6 / 100 g 6/10 Chocolate-covered apple slices with crushed nuts Low GI 30 GL 9.6 / 100 g 7/10 
Chocolate bean cake Low GI 35 GL 9.8 / 100 g 6/10 
Spinach cake Low GI 35 GL 9.8 / 100 g 6/10 
Garlic clove Low GI 30 GL 9.9 / 100 g 9/10 Achiote paste Low GI 35 GL 10 / 100 g 4/10 
Adaptogens Low GI 20 GL 10 / 100 g 8/10 Air-fried parsnip sticks with avocado oil Low GI 52 GL 10 / 100 g 7.5/10 Apple crumble overnight oats Low GI 50 GL 10 / 100 g 6/10 
Baked doughnut Low GI 35 GL 10 / 100 g 7/10 
Baked whole wheat vegetable spring roll Low GI 45 GL 10 / 100 g 7.5/10 Banana nice cream Low GI 51 GL 10 / 100 g 7/10 
Beef pie Low GI 45 GL 10 / 100 g 4/10 
Black bean brownies (with cocoa, eggs, natural sweetener) Low GI 35 GL 10 / 100 g 6.5/10 
Black bean cake base Low GI 35 GL 10 / 100 g 6/10 
Black pepper Low GI 15 GL 10 / 100 g 8/10 
Blackening spice mix Low GI 20 GL 10 / 100 g 8/10 Boiled garlic Low GI 30 GL 10 / 100 g 8/10 
Boiled green banana Low GI 45 GL 10 / 100 g 8/10 Bran Low GI 15 GL 10 / 100 g 8/10 
Buckwheat starter Low GI 49 GL 10 / 100 g 8/10 Cheese cigar Low GI 45 GL 10 / 100 g 4/10 
Chicken and vegetable whole wheat dumplings Low GI 45 GL 10 / 100 g 7.5/10 
Chicken pie Low GI 45 GL 10 / 100 g 5/10 Chickpea cakes Low GI 35 GL 10 / 100 g 7/10 Chickpea waffles Low GI 35 GL 10 / 100 g 7/10 
Chickpea-based pasta with light cheese sauce Low GI 45 GL 10 / 100 g 8/10 
Chili spice blend (no added sugar or excess salt) Low GI 20 GL 10 / 100 g 9/10 
Cooked buckwheat Low GI 49 GL 10 / 100 g 8/10 
Cooked quinoa and black beans blend Low GI 45 GL 10 / 100 g 8/10 
Corn kernel Low GI 52 GL 10 / 100 g 5/10 Corn niblets Low GI 52 GL 10 / 100 g 6/10 Diabetic halva Low GI 25 GL 10 / 100 g 6/10 
Dried moringa leaf powder Low GI 25 GL 10 / 100 g 8/10 Dry mustard Low GI 35 GL 10 / 100 g 7/10 
Fermented steamed cake (quinoa and lentils) Low GI 45 GL 10 / 100 g 8/10 Fermented turmeric Low GI 15 GL 10 / 100 g 9/10 Fish sticks Low GI 50 GL 10 / 100 g 4/10 
Fish sticks Low GI 50 GL 10 / 100 g 4/10 
French dressing Low GI 50 GL 10 / 100 g 3/10 
Fresh fig spread (mashed figs, no added sugar) Low GI 51 GL 10 / 100 g 7.5/10 
Fresh sweet potato, steamed without additives Low GI 50 GL 10 / 100 g 8/10 Frozen banana slices with Greek yogurt and pistachios Low GI 45 GL 10 / 100 g 7/10 
Frozen banana slices with natural peanut butter Low GI 45 GL 10 / 100 g 6.5/10 Frozen banana, coconut milk, and cocoa dessert Low GI 45 GL 10 / 100 g 6/10 
Frozen corn Low GI 52 GL 10 / 100 g 7/10 
Garlic Low GI 30 GL 10 / 100 g 8/10 
Garlic, roasted (no added sugars or oils) Low GI 30 GL 10 / 100 g 8/10 
Gluten free vegan meatballs Low GI 45 GL 10 / 100 g 7/10 Green Vibrance powder Low GI 20 GL 10 / 100 g 8/10 
Ground Turmeric Low GI 15 GL 10 / 100 g 9/10 
High protein tortilla Low GI 40 GL 10 / 100 g 7/10 
Hillac syrup Low GI 15 GL 10 / 100 g 2/10 
Homemade fruit jam with chia seeds, no added sugar Low GI 40 GL 10 / 100 g 7/10 
Hominy Low GI 40 GL 10 / 100 g 7/10 
Huel powder Low GI 27 GL 10 / 100 g 8/10 Katsu dressing Low GI 50 GL 10 / 100 g 3/10 
Lean turkey patty on whole grain bun (no sugary sauces or cheese) Low GI 50 GL 10 / 100 g 7.5/10 Low sodium carb balance wrap Low GI 35 GL 10 / 100 g 6/10 
Maize Grain Low GI 52 GL 10 / 100 g 7/10 
Meat Spring Rolls Low GI 45 GL 10 / 100 g 5.5/10 
Millet pudding with vanilla and xylitol Low GI 50 GL 10 / 100 g 6/10 Millet salad Low GI 52 GL 10 / 100 g 7.5/10 
Mixed spices Low GI 20 GL 10 / 100 g 8/10 Multivitamin (from concentrated organic whole foods) Low GI 25 GL 10 / 100 g 7/10 
Mustard seed powder (ground mustard seeds) Low GI 35 GL 10 / 100 g 7/10 
Mustard seeds Low GI 35 GL 10 / 100 g 8/10 
Nut and seed bar with natural sweetener Low GI 35 GL 10 / 100 g 7/10 
Oat bran muffin with low-fat cottage cheese and tomato Low GI 48 GL 10 / 100 g 6.5/10 Oatmeal with strawberries and nuts Low GI 50 GL 10 / 100 g 8/10 
Plant-based chocolate soy ice cream (low-fat) Low GI 50 GL 10 / 100 g 3/10 
Pork pie Low GI 45 GL 10 / 100 g 3/10 
