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.
Peanut butter biscuit Medium GI 65 GL 36 / 100 g 2/10 
Powdered dried green mango with cayenne pepper Medium GI 55 GL 36 / 100 g 4/10 Quinoa chip Medium GI 55 GL 36 / 100 g 4/10 
Rye bread chips Medium GI 55 GL 36 / 100 g 5/10 
Shortbread crust Medium GI 60 GL 36 / 100 g 2.5/10 
Shortcrust pastry Medium GI 65 GL 36 / 100 g 2/10 Sicilian cassata Medium GI 65 GL 36 / 100 g 2/10 Snack mix Medium GI 65 GL 36 / 100 g 3/10 Sponge cake layer Medium GI 66 GL 36 / 100 g 3/10 
Sweet chili sauce Medium GI 65 GL 36 / 100 g 1/10 
Sweetened granola with dried fruits Medium GI 55 GL 36 / 100 g 5/10 Tartlet Medium GI 65 GL 36 / 100 g 2/10 Tartlet shell Medium GI 65 GL 36 / 100 g 2/10 
Tonka bean pasta Medium GI 60 GL 36 / 100 g 2/10 Trahanas Medium GI 55 GL 36 / 100 g 4/10 Twix Medium GI 55 GL 36 / 100 g 1/10 
Wheat flour wrapper Medium GI 60 GL 36 / 100 g 4/10 Whole chocolate cake Medium GI 65 GL 36 / 100 g 2/10 
Whole grain flakes Medium GI 55 GL 36 / 100 g 7/10 
Whole grain oats (minimal processing, no added sugar) Medium GI 55 GL 36 / 100 g 6/10 
Whole wheat cracker Medium GI 55 GL 36 / 100 g 3/10 
Wholegrain breadsticks Medium GI 55 GL 36 / 100 g 5/10 Wholewheat multi-seed tortilla crisp Medium GI 60 GL 36 / 100 g 5/10 
Oat Medium GI 55 GL 36.3 / 100 g 7/10 
Oat bran Medium GI 55 GL 36.3 / 100 g 8/10 
Organic Oats Medium GI 55 GL 36.3 / 100 g 7.5/10 
Oats (whole grain) Medium GI 55 GL 36.5 / 100 g 8/10 
Almond nut thins Medium GI 55 GL 37 / 100 g 4/10 
Apple extract Medium GI 60 GL 37 / 100 g 2/10 Coffee cake Medium GI 68 GL 37 / 100 g 2/10 
Cranberry bread Medium GI 68 GL 37 / 100 g 2/10 Cranberry muffin Medium GI 68 GL 37 / 100 g 2/10 
Ensure Nutritional Powder Medium GI 65 GL 37 / 100 g 2/10 Fermented wheat flour Medium GI 55 GL 37 / 100 g 5/10 
Lemon poppy mini muffin Medium GI 68 GL 37 / 100 g 2/10 Misura biscuits Medium GI 55 GL 37 / 100 g 4/10 Multi-grain flour blend Medium GI 55 GL 37 / 100 g 7/10 
Oat bar Medium GI 60 GL 37 / 100 g 4/10 
Oat clusters Medium GI 55 GL 37 / 100 g 4/10 
Oat crispbread Medium GI 55 GL 37 / 100 g 4/10 Oat noodles Medium GI 55 GL 37 / 100 g 6/10 
Rye sourdough crackers Medium GI 55 GL 37 / 100 g 5.5/10 
Spring roll wrapper Medium GI 60 GL 37 / 100 g 3/10 
Whole grain biscuits Medium GI 55 GL 37 / 100 g 4/10 
Buckwheat crispbread Medium GI 55 GL 38 / 100 g 5/10 
Chocolate tablet Medium GI 55 GL 38 / 100 g 2/10 Churchkhela Medium GI 55 GL 38 / 100 g 3/10 
Classic Granola Medium GI 60 GL 38 / 100 g 2/10 
Corn muffin Medium GI 68 GL 38 / 100 g 2.5/10 Corn nuts Medium GI 55 GL 38 / 100 g 4/10 
Crisp wafers with amaranth and quinoa Medium GI 55 GL 38 / 100 g 6/10 Crispbread Medium GI 55 GL 38 / 100 g 6/10 
Fig bars Medium GI 55 GL 38 / 100 g 2/10 
Heritage flakes Medium GI 55 GL 38 / 100 g 7/10 
Oatmeal cookie Medium GI 55 GL 38 / 100 g 3/10 Orecchiette pasta Medium GI 55 GL 38 / 100 g 5/10 
Papadum Medium GI 65 GL 38 / 100 g 4/10 
Spelt flour Medium GI 55 GL 38 / 100 g 7/10 Sugar free biscuit Medium GI 55 GL 38 / 100 g 4/10 
Traditional Sourdough Crispbread Medium GI 55 GL 38 / 100 g 4/10 
Triscuit crackers Medium GI 55 GL 38 / 100 g 5/10 
Whole grain cracker Medium GI 55 GL 38 / 100 g 6.5/10 
Whole wheat crackers Medium GI 55 GL 38 / 100 g 3/10 Zucchini chocolate chip cookie Medium GI 65 GL 38 / 100 g 2/10 
Dried fig Medium GI 61 GL 39 / 100 g 4/10 
Almond bar Medium GI 65 GL 39 / 100 g 3/10 Angel food cake Medium GI 67 GL 39 / 100 g 1/10 Beet chips Medium GI 65 GL 39 / 100 g 4/10 Black cherry jam Medium GI 65 GL 39 / 100 g 2/10 
Blackcurrant Jam Medium GI 65 GL 39 / 100 g 2/10 Bounty bar Medium GI 65 GL 39 / 100 g 1/10 Breading mixture Medium GI 65 GL 39 / 100 g 4/10 
Buttercream Medium GI 65 GL 39 / 100 g 1.5/10 
Cake Medium GI 65 GL 39 / 100 g 1/10 
Cheese Crackers Medium GI 65 GL 39 / 100 g 3/10 Cherry ripe chocolate Medium GI 65 GL 39 / 100 g 1/10 Chestnut jam Medium GI 65 GL 39 / 100 g 2/10 Chocolate bonbon Medium GI 60 GL 39 / 100 g 1/10 
Chocolate chip cookie Medium GI 65 GL 39 / 100 g 2/10 
Chocolate granola Medium GI 65 GL 39 / 100 g 3/10 
Chocolate sauce Medium GI 65 GL 39 / 100 g 2/10 Chocolate with raisins Medium GI 60 GL 39 / 100 g 2/10 
Cream powder Medium GI 60 GL 39 / 100 g 1/10 
Crescent pastries with plum jam Medium GI 65 GL 39 / 100 g 2.5/10 Crispy cookie bar Medium GI 65 GL 39 / 100 g 2/10 Dulce de leche Medium GI 60 GL 39 / 100 g 1/10 
Farfalle pasta Medium GI 55 GL 39 / 100 g 4/10 
Filling dough Medium GI 65 GL 39 / 100 g 2/10 
Granola cluster Medium GI 60 GL 39 / 100 g 3/10 
Granola with pineapple Medium GI 60 GL 39 / 100 g 3.5/10 High protein caramel cereal Medium GI 65 GL 39 / 100 g 4/10 
Honey nut granola Medium GI 60 GL 39 / 100 g 3/10 
Honey roasted sesame sticks Medium GI 65 GL 39 / 100 g 2/10 
Instant sugar-free cheesecake pudding powder Medium GI 65 GL 39 / 100 g 2/10 Jordans Country Crisp Nut Blend cereal Medium GI 65 GL 39 / 100 g 3/10 
Kodiak high protein oatmeal Medium GI 65 GL 39 / 100 g 5.5/10 
Marzipan Candy Medium GI 65 GL 39 / 100 g 2/10 
Michałki Medium GI 65 GL 39 / 100 g 2/10 Milk chocolate with orange jelly, peanuts and raisins Medium GI 65 GL 39 / 100 g 2/10 
Mince Pie Pastry Medium GI 65 GL 39 / 100 g 2/10 
