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.
Fresh or dried herbs Low GI 5 GL 1 / 100 g 10/10 
Fresh Oregano Low GI 5 GL 1 / 100 g 9/10 
Fresh organic leafy greens Low GI 15 GL 1 / 100 g 10/10 Fresh salsa Low GI 20 GL 1 / 100 g 10/10 
Fresh salsa (tomatoes, chilies, onions, cilantro, no salt or sugar) Low GI 20 GL 1 / 100 g 10/10 
Fresh seaweed (e.g., wakame) Low GI 5 GL 1 / 100 g 10/10 
Fresh soy sprouts Low GI 15 GL 1 / 100 g 8/10 
Fresh Thyme Low GI 5 GL 1 / 100 g 9/10 
Fresh tomato juice Low GI 38 GL 1 / 100 g 7/10 
Fresh tomato-based salsa with chipotle Low GI 20 GL 1 / 100 g 8/10 Fresh turmeric root sautéed in grass-fed ghee Low GI 10 GL 1 / 100 g 8/10 
Fresh vegetable mix Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable salad (tomato, cucumber, onion, herbs, no added salt or sugar) Low GI 20 GL 1 / 100 g 9/10 
Fresh vegetable soup (no salt, no processed ingredients) Low GI 25 GL 1 / 100 g 9.5/10 
Fresh yuba Low GI 15 GL 1 / 100 g 9/10 Freshly ground poppy seeds mixed with stevia or erythritol Low GI 5 GL 1 / 100 g 8/10 Friariello peppers Low GI 15 GL 1 / 100 g 10/10 
Fried bell pepper Low GI 15 GL 1 / 100 g 9/10 Fried peanut Low GI 14 GL 1 / 100 g 6/10 
Fried Sauerkraut Low GI 15 GL 1 / 100 g 7.5/10 Fried spinach Low GI 15 GL 1 / 100 g 8/10 Fried summer squash Low GI 20 GL 1 / 100 g 7/10 
Fried tofu pouch Low GI 15 GL 1 / 100 g 5/10 
Frisee lettuce Low GI 15 GL 1 / 100 g 9/10 Frittata (egg, vegetables, ham) Low GI 20 GL 1 / 100 g 6.5/10 Frozen avocado, raw pistachios, unsweetened almond milk blend Low GI 10 GL 1 / 100 g 9/10 
Frozen green beans (no added sodium) Low GI 15 GL 1 / 100 g 9/10 
Frozen spinach Low GI 15 GL 1 / 100 g 9/10 Frozen tomatoes Low GI 15 GL 1 / 100 g 9/10 Frozen yogurt and peanut butter dessert Low GI 15 GL 1 / 100 g 7/10 
Full-Fat Greek Yogurt Low GI 20 GL 1 / 100 g 6/10 
Full-fat quark Low GI 30 GL 1 / 100 g 7/10 
Garden cress Low GI 15 GL 1 / 100 g 10/10 
Garden salad Low GI 15 GL 1 / 100 g 10/10 
Garlic avocado mash Low GI 10 GL 1 / 100 g 9/10 
Garlic cauliflower Low GI 20 GL 1 / 100 g 9/10 
Garlic chives Low GI 15 GL 1 / 100 g 9/10 
Garlic dip Low GI 20 GL 1 / 100 g 5/10 Garlic dressing Low GI 20 GL 1 / 100 g 3/10 
Garlic herb cottage cheese Low GI 35 GL 1 / 100 g 8/10 
Garlic lemon hummus Low GI 6 GL 1 / 100 g 9/10 
Garlic mushrooms Low GI 15 GL 1 / 100 g 9.3/10 Garlic scapes Low GI 15 GL 1 / 100 g 10/10 
Garlic yogurt sauce Low GI 20 GL 1 / 100 g 8/10 
Garlic zucchini boats Low GI 15 GL 1 / 100 g 9/10 Geflügel Würstchen Low GI 5 GL 1 / 100 g 4/10 
Gem squash Low GI 15 GL 1 / 100 g 9.5/10 
Gherkin Pickles Low GI 15 GL 1 / 100 g 7/10 
Gherkins Low GI 15 GL 1 / 100 g 7/10 
Ginseng extract Low GI 15 GL 1 / 100 g 6/10 Gluten-free soy sauce Low GI 20 GL 1 / 100 g 4/10 Gluten-free tamari, apple cider vinegar, and hot mustard sauce Low GI 20 GL 1 / 100 g 5/10 Grain-free pancake Low GI 10 GL 1 / 100 g 8/10 Grain-free tart crust (almond flour, stevia/erythritol) Low GI 5 GL 1 / 100 g 7/10 
Grainy cottage cheese Low GI 30 GL 1 / 100 g 7.5/10 
Grape tomatoes Low GI 15 GL 1 / 100 g 9/10 
Grated cabbage Low GI 10 GL 1 / 100 g 9/10 
Greek salad Low GI 15 GL 1 / 100 g 8/10 
Greek yogurt Low GI 11 GL 1 / 100 g 8/10 Greek yogurt Low GI 35 GL 1 / 100 g 7/10 
Greek yogurt alfredo sauce (light) Low GI 20 GL 1 / 100 g 6.5/10 
Greek yogurt cocoa dip (with non-nutritive sweetener) Low GI 25 GL 1 / 100 g 8/10 
Greek yogurt dip with smoked paprika and lemon Low GI 20 GL 1 / 100 g 8/10 Greek yogurt egg spread with parsley Low GI 25 GL 1 / 100 g 7.5/10 
Greek yogurt frosting Low GI 20 GL 1 / 100 g 8/10 
Greek yogurt herb dressing (low fat, high protein) Low GI 20 GL 1 / 100 g 7/10 Greek yogurt with extra virgin olive oil and herbs Low GI 20 GL 1 / 100 g 7/10 Greek yogurt with vanilla bean and stevia/monk fruit Low GI 15 GL 1 / 100 g 8/10 
Greek Yogurt Zero Sugar Toasted Coconut Vanilla Low GI 25 GL 1 / 100 g 9/10 Green asparagus Low GI 15 GL 1 / 100 g 10/10 
Green barley grass Low GI 15 GL 1 / 100 g 9.5/10 
Green Beans Low GI 15 GL 1 / 100 g 9/10 
Green beans sautéed with mushrooms and olive oil Low GI 20 GL 1 / 100 g 9/10 
Green Beans with Olive Oil Low GI 15 GL 1 / 100 g 9/10 Green chiles Low GI 15 GL 1 / 100 g 10/10 Green chiles canned Low GI 15 GL 1 / 100 g 6/10 Green chili Low GI 15 GL 1 / 100 g 9/10 
Green chilies Low GI 15 GL 1 / 100 g 9/10 
Green Cucumber Low GI 15 GL 1 / 100 g 9.5/10 
Green leafy vegetables Low GI 15 GL 1 / 100 g 10/10 
Green olives Low GI 15 GL 1 / 100 g 7/10 
Green onion (raw) Low GI 15 GL 1 / 100 g 9/10 
Green onions Low GI 15 GL 1 / 100 g 10/10 
Green pepper Low GI 15 GL 1 / 100 g 9/10 
Green peppers Low GI 15 GL 1 / 100 g 9/10 
Green salad Low GI 15 GL 1 / 100 g 10/10 
Green salad Low GI 15 GL 1 / 100 g 10/10 Green salad with dressing Low GI 15 GL 1 / 100 g 8/10 Green salad with seeds Low GI 15 GL 1 / 100 g 9/10 
Green salsa Low GI 20 GL 1 / 100 g 8/10 
Green string beans Low GI 15 GL 1 / 100 g 9.5/10 Gremolata Low GI 10 GL 1 / 100 g 9/10 
Grilled artichokes Low GI 15 GL 1 / 100 g 9/10 
Grilled Asparagus Low GI 15 GL 1 / 100 g 9/10 
Grilled bell peppers, zucchini, and spinach mix Low GI 15 GL 1 / 100 g 9/10 Grilled cabbage Low GI 10 GL 1 / 100 g 9/10 Grilled cauliflower steak Low GI 15 GL 1 / 100 g 9/10 Grilled chicken or turkey lettuce wrap Low GI 5 GL 1 / 100 g 9/10 
Grilled chicken salad (with leafy greens and fresh vegetables, no croutons or sugary dressing) Low GI 20 GL 1 / 100 g 9/10 
Grilled Chicken Shawarma Low GI 35 GL 1 / 100 g 7/10 
