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.
Jam filling Medium GI 65 GL 42 / 100 g 2/10 
Jelly Medium GI 65 GL 42 / 100 g 1/10 
Lemon jam Medium GI 65 GL 42 / 100 g 2/10 
Lemon shortbread cookies Medium GI 65 GL 42 / 100 g 2/10 Maltesers chocolate balls Medium GI 62 GL 42 / 100 g 1/10 
Marmalade Medium GI 65 GL 42 / 100 g 2/10 Milk fudge candy Medium GI 60 GL 42 / 100 g 1/10 
Mincemeat Medium GI 65 GL 42 / 100 g 2/10 
Minimally processed whole grain brown rice cereal Medium GI 55 GL 42 / 100 g 6/10 
Multigrain chips with tomato and basil Medium GI 65 GL 42 / 100 g 3.5/10 Multigrain cookies Medium GI 65 GL 42 / 100 g 3/10 
Orzo rice Medium GI 58 GL 42 / 100 g 4/10 
Packaged Snack Bar Medium GI 65 GL 42 / 100 g 2.5/10 
Peach jam Medium GI 65 GL 42 / 100 g 2/10 Pepper jelly Medium GI 65 GL 42 / 100 g 2/10 
Raspberry jam Medium GI 65 GL 42 / 100 g 2/10 
Rewari Medium GI 65 GL 42 / 100 g 2/10 
Roasted fox nuts Medium GI 55 GL 42 / 100 g 7/10 
Roasted fox nuts Medium GI 55 GL 42 / 100 g 6/10 
Rye crispbread Medium GI 60 GL 42 / 100 g 5.5/10 Rye croutons Medium GI 65 GL 42 / 100 g 3/10 
Sea salt caramel Medium GI 60 GL 42 / 100 g 1.5/10 Shortbread cookies Medium GI 65 GL 42 / 100 g 2/10 Snack bar Medium GI 65 GL 42 / 100 g 2/10 Spelt crackers Medium GI 60 GL 42 / 100 g 6/10 
Spelt flour type 630 Medium GI 60 GL 42 / 100 g 5/10 
Strawberry jam Medium GI 65 GL 42 / 100 g 2/10 
Teff flour Medium GI 57 GL 42 / 100 g 7/10 Tre Mulini Multi Grain Bar Medium GI 65 GL 42 / 100 g 3/10 Weetabix cholesterol lowering Medium GI 62 GL 42 / 100 g 7/10 
Whole grain toast with sesame and chia seeds Medium GI 65 GL 42 / 100 g 4/10 
Whole wheat cereal pillows Medium GI 60 GL 42 / 100 g 6/10 
Wholewheat Fitness Cereal Medium GI 60 GL 42 / 100 g 3/10 
Dark rye rye crispbread Medium GI 63 GL 42.2 / 100 g 7/10 
Raisin filling Medium GI 65 GL 42.3 / 100 g 3.5/10 
Unpopped Popcorn Kernels Medium GI 55 GL 42.9 / 100 g 6/10 
Air-popped popcorn (whole grain, low-calorie snack) Medium GI 55 GL 42.9 / 100 g 6/10 
Cereal grains Medium GI 60 GL 43 / 100 g 5.5/10 
Grape jelly Medium GI 65 GL 43 / 100 g 2/10 Oreo Zero Sugar cookie Medium GI 60 GL 43 / 100 g 2/10 
Pomegranate juice concentrate Medium GI 65 GL 43 / 100 g 2/10 
Quick Oats Medium GI 65 GL 43 / 100 g 5/10 Shell pasta Medium GI 60 GL 43 / 100 g 5/10 Spelt cake flour Medium GI 60 GL 43 / 100 g 3/10 
Trofie pasta Medium GI 60 GL 43 / 100 g 5/10 
Apple syrup Medium GI 65 GL 44 / 100 g 2/10 
Chocolate cookie Medium GI 65 GL 44 / 100 g 2/10 Cuor di Cereale Biscuit Medium GI 65 GL 44 / 100 g 2/10 Date filled pastry Medium GI 65 GL 44 / 100 g 3/10 
Digestive biscuit Medium GI 65 GL 44 / 100 g 2/10 
Digestive cookies Medium GI 65 GL 44 / 100 g 3/10 
Dried mango Medium GI 56 GL 44 / 100 g 3/10 
Flavored syrup Medium GI 65 GL 44 / 100 g 1.5/10 
Gingerbread star with dark chocolate Medium GI 65 GL 44 / 100 g 2.5/10 Gingerbread with dried fruits Medium GI 65 GL 44 / 100 g 2/10 
Hot honey Medium GI 55 GL 44 / 100 g 3/10 
Oatmeal Raisin Granola Bar Medium GI 65 GL 44 / 100 g 3/10 
Orzo Medium GI 60 GL 44 / 100 g 3/10 Puffed lentil cake Medium GI 65 GL 44 / 100 g 5/10 Roasted vermicelli Medium GI 58 GL 44 / 100 g 5/10 
Rose jam Medium GI 65 GL 44 / 100 g 2.5/10 Scotch finger biscuits Medium GI 65 GL 44 / 100 g 2/10 
Sugar plum filling Medium GI 65 GL 44 / 100 g 2/10 Taco shell Medium GI 68 GL 44 / 100 g 4/10 
Trigrain biscuits Medium GI 65 GL 44 / 100 g 4/10 
Vermicelli pasta Medium GI 58 GL 44 / 100 g 3/10 
Basmati rice Medium GI 58 GL 44.7 / 100 g 4/10 Amaretti cookies Medium GI 60 GL 45 / 100 g 2/10 
Barley malt extract Medium GI 60 GL 45 / 100 g 2/10 
Base syrup Medium GI 65 GL 45 / 100 g 1/10 Belvita breakfast biscuit Medium GI 65 GL 45 / 100 g 2/10 Bourbon creams Medium GI 65 GL 45 / 100 g 2/10 
Chocolate candies Medium GI 65 GL 45 / 100 g 1/10 
Classic Fudge Medium GI 60 GL 45 / 100 g 1.5/10 Cookies yogurt Medium GI 65 GL 45 / 100 g 3/10 Dried basmati rice Medium GI 58 GL 45 / 100 g 5/10 Dry noodles Medium GI 60 GL 45 / 100 g 4/10 Fiber gummy Medium GI 60 GL 45 / 100 g 2/10 Himalayan rice Medium GI 58 GL 45 / 100 g 6.5/10 Incaparina Medium GI 65 GL 45 / 100 g 5/10 Milk candy Medium GI 60 GL 45 / 100 g 1/10 
Milton's crackers Medium GI 65 GL 45 / 100 g 3/10 
Muesli bar Medium GI 65 GL 45 / 100 g 3/10 Multigrain cereal Medium GI 60 GL 45 / 100 g 6/10 Ramen noodles (millet & brown rice) Medium GI 60 GL 45 / 100 g 6/10 
Roasted grains Medium GI 60 GL 45 / 100 g 5/10 
Rolled wheat flakes Medium GI 60 GL 45 / 100 g 5/10 Shredded wheat cereal Medium GI 67 GL 45 / 100 g 7/10 
Spelt flakes Medium GI 60 GL 45 / 100 g 4.5/10 
Strawberry nutrigrain bar Medium GI 65 GL 45 / 100 g 2/10 
Sultana bran cereal Medium GI 61 GL 45 / 100 g 4/10 
Sweet and salty popcorn Medium GI 65 GL 45 / 100 g 3/10 Thins Medium GI 65 GL 45 / 100 g 1/10 
Wheat thins Medium GI 65 GL 45 / 100 g 4/10 
Wheat Vermicelli Medium GI 58 GL 45 / 100 g 3/10 Beetroot powder Medium GI 65 GL 46 / 100 g 6/10 
Chocolate syrup Medium GI 68 GL 46 / 100 g 1/10 
Currants Medium GI 62 GL 46 / 100 g 3/10 Malted wheat flour Medium GI 65 GL 46 / 100 g 3/10 
Marie biscuit Medium GI 60 GL 46 / 100 g 2/10 
