Moderate GI
1,811 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.
Spaghetti seasoning mix Medium GI 65 GL 33 / 100 g 2/10 
Superfood creamer sweet & creamy Medium GI 55 GL 33 / 100 g 3/10 Sweetened condensed milk Medium GI 61 GL 33 / 100 g 2/10 Sweetened condensed milk Medium GI 61 GL 33 / 100 g 2/10 
Sweetened condensed milk Medium GI 61 GL 33 / 100 g 1/10 Thin oats Medium GI 55 GL 33 / 100 g 7.5/10 Three Wishes Cinnamon Cereal Medium GI 55 GL 33 / 100 g 6/10 Vegetable chips Medium GI 60 GL 33 / 100 g 3/10 
Walnut pastry Medium GI 65 GL 33 / 100 g 2/10 
Whole grain spelt flour wrapper Medium GI 55 GL 33 / 100 g 7/10 
Apricot filling Medium GI 65 GL 34 / 100 g 2/10 Chocolate sour cream cake Medium GI 65 GL 34 / 100 g 2/10 
Classic Potato Chips Medium GI 65 GL 34 / 100 g 2/10 
Concentrated blueberry juice Medium GI 55 GL 34 / 100 g 2/10 
Fig paste Medium GI 55 GL 34 / 100 g 4/10 
Fruit and nut bread Medium GI 65 GL 34 / 100 g 3/10 Hazelnut roll Medium GI 65 GL 34 / 100 g 2/10 
Mango chutney Medium GI 65 GL 34 / 100 g 2/10 Milka chocolate with raspberry Medium GI 60 GL 34 / 100 g 2/10 
Plum jam Medium GI 55 GL 34 / 100 g 2/10 
Pomegranate molasses Medium GI 55 GL 34 / 100 g 3/10 
Pomegranate molasses (no added sugar) Medium GI 55 GL 34 / 100 g 3/10 Poppy seed croissant Medium GI 65 GL 34 / 100 g 2/10 
Raspberry filling Medium GI 65 GL 34 / 100 g 2/10 Raspberry juice concentrate Medium GI 55 GL 34 / 100 g 2/10 
Roti Medium GI 62 GL 34 / 100 g 6/10 
Salty snack Medium GI 65 GL 34 / 100 g 3/10 
Sea salt & vinegar chips Medium GI 65 GL 34 / 100 g 2.5/10 Snickers bar Medium GI 55 GL 34 / 100 g 1/10 
Taro jam Medium GI 65 GL 34 / 100 g 2.5/10 Turtle pie Medium GI 65 GL 34 / 100 g 1/10 
Whole grain spelt flour Medium GI 55 GL 34 / 100 g 5/10 Whole spelt flour Medium GI 55 GL 34 / 100 g 7/10 
Wildberry filling Medium GI 65 GL 34 / 100 g 2/10 Jumbo oats Medium GI 55 GL 34.1 / 100 g 6/10 
Mountain oat flakes Medium GI 55 GL 34.1 / 100 g 7/10 Cherry extract Medium GI 65 GL 35 / 100 g 2/10 Granola whole grain Medium GI 55 GL 35 / 100 g 3/10 Kiwi juice concentrate Medium GI 65 GL 35 / 100 g 3/10 Pound cake Medium GI 65 GL 35 / 100 g 2/10 
Ancient grains probiotic granola Medium GI 55 GL 36 / 100 g 5/10 
Apricot granola Medium GI 55 GL 36 / 100 g 4/10 Apricot tart Medium GI 65 GL 36 / 100 g 2/10 
Au jus gravy mix Medium GI 65 GL 36 / 100 g 2/10 
Baklava Medium GI 65 GL 36 / 100 g 2/10 Banana Chocolate Clif Bar Medium GI 55 GL 36 / 100 g 2/10 Banana jam Medium GI 65 GL 36 / 100 g 2/10 Black oats Medium GI 55 GL 36 / 100 g 5/10 Bran biscuit Medium GI 55 GL 36 / 100 g 3/10 Butter crumble Medium GI 65 GL 36 / 100 g 2/10 
Cake slice Medium GI 65 GL 36 / 100 g 2/10 
Canned fig preserves Medium GI 55 GL 36 / 100 g 2.5/10 
Canned raspberry preserves Medium GI 55 GL 36 / 100 g 2/10 
Cascadian Farm Fruit & Nut Granola Medium GI 55 GL 36 / 100 g 4/10 Cheddar lentil chips Medium GI 65 GL 36 / 100 g 3/10 Chestnut cream Medium GI 65 GL 36 / 100 g 2/10 
Chicken korma sauce mix Medium GI 65 GL 36 / 100 g 2/10 Chicken soup powder Medium GI 65 GL 36 / 100 g 2/10 Chinese peanut candy Medium GI 65 GL 36 / 100 g 2/10 Chinese peanut candy Medium GI 65 GL 36 / 100 g 2/10 
Chocolate brownie Medium GI 65 GL 36 / 100 g 2.5/10 Chocolate clusters Medium GI 60 GL 36 / 100 g 2/10 
Cinnamon granola Medium GI 55 GL 36 / 100 g 4/10 Cinnamon roll spread Medium GI 65 GL 36 / 100 g 2/10 
Classic Muesli Medium GI 55 GL 36 / 100 g 4/10 
Cocoa coating Medium GI 60 GL 36 / 100 g 1/10 
Coffee creamer Medium GI 58 GL 36 / 100 g 1/10 
Coffee whitener Medium GI 60 GL 36 / 100 g 1/10 Corn pea pasta Medium GI 55 GL 36 / 100 g 6/10 
Cream filling Medium GI 65 GL 36 / 100 g 1/10 Crunchy salad toppings (generic, e.g., fried onions, croutons, bacon bits) Medium GI 65 GL 36 / 100 g 2/10 
Crunchy wafer bar Medium GI 65 GL 36 / 100 g 1.5/10 
Danish pastry with plum jam Medium GI 65 GL 36 / 100 g 3/10 Dried mixed fruit Medium GI 55 GL 36 / 100 g 4/10 Dubai chocolate bar Medium GI 65 GL 36 / 100 g 2/10 Emping crackers Medium GI 65 GL 36 / 100 g 3/10 
Everything Protein Pretzels Medium GI 65 GL 36 / 100 g 4/10 
Fried straw Medium GI 65 GL 36 / 100 g 2/10 
Garlic dark bread chips Medium GI 60 GL 36 / 100 g 4/10 Generation 50 plus powder Medium GI 65 GL 36 / 100 g 3/10 Gluten free brownie Medium GI 65 GL 36 / 100 g 2/10 
Gluten-Free Oats Medium GI 55 GL 36 / 100 g 6/10 Hazelnut sponge cake Medium GI 65 GL 36 / 100 g 2/10 
Kashi GO Protein & Fiber Cereal Medium GI 55 GL 36 / 100 g 7/10 
Knoppers Wafer Medium GI 65 GL 36 / 100 g 2/10 
Kraft mac and cheese (original) Medium GI 64 GL 36 / 100 g 2.5/10 
Light & Crispy Granola Medium GI 55 GL 36 / 100 g 4/10 Melinjo chips Medium GI 65 GL 36 / 100 g 2/10 Mint chocolate Medium GI 55 GL 36 / 100 g 2/10 
Mint extract Medium GI 60 GL 36 / 100 g 2/10 Multi seed whole wheat tortilla chips Medium GI 60 GL 36 / 100 g 3/10 
Multigrain chips Medium GI 55 GL 36 / 100 g 4/10 
Non-dairy creamer Medium GI 60 GL 36 / 100 g 2/10 
Oat flakes Medium GI 55 GL 36 / 100 g 7.5/10 Oatabix biscuit Medium GI 55 GL 36 / 100 g 6/10 Oats and millets cookies Medium GI 55 GL 36 / 100 g 4/10 
Orange marmalade Medium GI 55 GL 36 / 100 g 2/10 
Orange muffin Medium GI 65 GL 36 / 100 g 2/10 
Oven-baked whole grain pita chips Medium GI 55 GL 36 / 100 g 6.5/10 
Peanut brittle Medium GI 60 GL 36 / 100 g 3/10 
