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.
Chai spices Low GI 20 GL 12 / 100 g 9/10 
Chinese five spice Low GI 20 GL 12 / 100 g 8.5/10 
Cooked brown basmati rice Low GI 50 GL 12 / 100 g 7/10 Cooked grain Low GI 50 GL 12 / 100 g 7/10 Cooked spelt Low GI 45 GL 12 / 100 g 7.5/10 
Cultured brown rice Low GI 50 GL 12 / 100 g 7/10 Dark chocolate gelato Low GI 40 GL 12 / 100 g 2/10 
Enervit Protein Bar Low GI 40 GL 12 / 100 g 4/10 Frozen yogurt blackcurrant sorbet Low GI 45 GL 12 / 100 g 3/10 
Fruity cereal Low GI 40 GL 12 / 100 g 8/10 
Garam Masala and Red Chili Spice Blend Low GI 20 GL 12 / 100 g 9/10 Grain salad Low GI 50 GL 12 / 100 g 7/10 
Jackfruit Low GI 50 GL 12 / 100 g 4/10 
Jägermeister Low GI 50 GL 12 / 100 g 2.5/10 
Juniper berries Low GI 25 GL 12 / 100 g 7/10 
Lemon juice powder (unsweetened) Low GI 20 GL 12 / 100 g 7/10 
Lentil pasta Low GI 22 GL 12 / 100 g 8/10 
Lentil spirelli Low GI 22 GL 12 / 100 g 8/10 
Low-carb tortilla Low GI 35 GL 12 / 100 g 7/10 Mission Carb Balance Tortilla Low GI 35 GL 12 / 100 g 6/10 
Mixed grains Low GI 50 GL 12 / 100 g 6/10 
Pea pasta Low GI 22 GL 12 / 100 g 8/10 
Plant protein fudge brownie bar Low GI 35 GL 12 / 100 g 4/10 
Purple sweet potato Low GI 44 GL 12 / 100 g 8/10 
Quinoa dumplings Low GI 50 GL 12 / 100 g 7/10 Ras el hanout Low GI 20 GL 12 / 100 g 8/10 Russell stover sugar free caramel chocolate Low GI 18 GL 12 / 100 g 2/10 Russell stover sugar free chocolate coconut candies Low GI 20 GL 12 / 100 g 2/10 Salmon ravioli Low GI 50 GL 12 / 100 g 5/10 Soup base Low GI 40 GL 12 / 100 g 2/10 Spices (masala blend) Low GI 20 GL 12 / 100 g 8/10 Steamed vegetable dumplings Low GI 50 GL 12 / 100 g 6/10 Sweet potato oven fries with olive oil Low GI 50 GL 12 / 100 g 8/10 
Unsweetened Raspberry Jam Low GI 45 GL 12 / 100 g 6/10 
Vegetable and hummus wrap (whole wheat tortilla) Low GI 45 GL 12 / 100 g 7.5/10 Wheat porridge Low GI 50 GL 12 / 100 g 7/10 
Whole Spelt Carrot Cake Low GI 35 GL 12 / 100 g 6/10 
Whole wheat couscous Low GI 50 GL 12 / 100 g 6/10 
Potato seasoning mix Low GI 35 GL 12.3 / 100 g 5.5/10 Fresh pasta Low GI 50 GL 12.5 / 100 g 5/10 Purple rice Low GI 50 GL 12.8 / 100 g 6/10 
Advocaat liqueur Low GI 50 GL 13 / 100 g 2/10 Agave sweetener Low GI 17 GL 13 / 100 g 2/10 
Apple pie Low GI 38 GL 13 / 100 g 4/10 Baked samosa with whole-wheat or chickpea flour pastry Low GI 48 GL 13 / 100 g 6/10 
Banana oat bake Low GI 40 GL 13 / 100 g 7/10 Beef gyoza Low GI 50 GL 13 / 100 g 4/10 Black rice salad Low GI 42 GL 13 / 100 g 7/10 Boiled cocoyam Low GI 50 GL 13 / 100 g 7/10 
Chai spice mix Low GI 20 GL 13 / 100 g 9/10 Chickpea flour pizza crust Low GI 35 GL 13 / 100 g 7/10 Chocolate hazelnut mascarpone mousse Low GI 45 GL 13 / 100 g 2/10 
Cooked wheat Low GI 41 GL 13 / 100 g 6/10 Cream mousse Low GI 50 GL 13 / 100 g 2/10 
Custard apple Low GI 54 GL 13 / 100 g 6/10 
Dark chocolate bar Low GI 35 GL 13 / 100 g 5/10 Date curry dip Low GI 45 GL 13 / 100 g 4/10 Dumplings with cabbage and mushrooms on whole grain spelt dough Low GI 48 GL 13 / 100 g 6.5/10 Egg mcmuffin Low GI 47 GL 13 / 100 g 3/10 Elephant foot yam Low GI 50 GL 13 / 100 g 8/10 
Five spice powder Low GI 20 GL 13 / 100 g 8/10 Gluten free cake Low GI 35 GL 13 / 100 g 4/10 Ground sumac Low GI 35 GL 13 / 100 g 8/10 Gyoza Low GI 50 GL 13 / 100 g 5/10 Hart's Natural Protein Bar Low GI 40 GL 13 / 100 g 5/10 High protein trail mix Low GI 35 GL 13 / 100 g 6/10 
Honey roasted almonds Low GI 35 GL 13 / 100 g 4/10 Meat ravioli Low GI 50 GL 13 / 100 g 4/10 Milk gelato Low GI 50 GL 13 / 100 g 3/10 
Oat bran pancakes (no added sugar) Low GI 45 GL 13 / 100 g 7/10 
Oats and chickpea flour dhokla Low GI 45 GL 13 / 100 g 7.5/10 Pakora Low GI 45 GL 13 / 100 g 4/10 Pea gnocchi Low GI 50 GL 13 / 100 g 6/10 Peach palm fruit Low GI 35 GL 13 / 100 g 7/10 Pear camembert tart Low GI 45 GL 13 / 100 g 4/10 Plant concentrate (saffron, turmeric) Low GI 20 GL 13 / 100 g 8/10 
Plant-Based Creamer Low GI 35 GL 13 / 100 g 6.5/10 
Plantain Low GI 40 GL 13 / 100 g 6/10 
Plum jam Low GI 40 GL 13 / 100 g 7/10 Pumpkin seed protein bread Low GI 45 GL 13 / 100 g 7/10 Quesadilla Low GI 50 GL 13 / 100 g 4/10 Ragi puttu Low GI 35 GL 13 / 100 g 7.5/10 Raw buckwheat flakes with almond butter and fresh raspberries Low GI 45 GL 13 / 100 g 7.5/10 Red lentil gnocchi Low GI 45 GL 13 / 100 g 7/10 
Sourdough pasta Low GI 45 GL 13 / 100 g 6/10 Spinach pasta Low GI 50 GL 13 / 100 g 5/10 Stir fry paste Low GI 45 GL 13 / 100 g 3/10 Sugar free coconut cookies Low GI 35 GL 13 / 100 g 5/10 Sugar free layer cake Low GI 45 GL 13 / 100 g 4/10 
Sugar-free tart Low GI 45 GL 13 / 100 g 5/10 Sunflower seed pasta Low GI 35 GL 13 / 100 g 6/10 Sushi vinegar Low GI 45 GL 13 / 100 g 2/10 
Taro Low GI 50 GL 13 / 100 g 7/10 
Vegan protein bread Low GI 45 GL 13 / 100 g 7.5/10 Vegetable pakora Low GI 45 GL 13 / 100 g 4/10 
Wheat noodles Low GI 50 GL 13 / 100 g 5/10 
Whole grain bread with chickpea paste and mushrooms Low GI 45 GL 13 / 100 g 7/10 
Whole grain dumplings with lentil filling Low GI 45 GL 13 / 100 g 7/10 
Whole grain flour dumplings with cheese and spinach Low GI 50 GL 13 / 100 g 6.5/10 Whole grain oatmeal protein waffles Low GI 50 GL 13 / 100 g 7/10 
