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.
Rice vermicelli Medium GI 58 GL 46 / 100 g 2/10 
Sweet Syrup Medium GI 68 GL 46 / 100 g 1/10 
Weet-bix cereal Medium GI 69 GL 46 / 100 g 7/10 
Wheat biscuits Medium GI 65 GL 46 / 100 g 3.5/10 
Dried dates Medium GI 62 GL 46.5 / 100 g 4.5/10 
Pitted dates Medium GI 62 GL 46.5 / 100 g 3/10 Riceberry Rice Medium GI 62 GL 46.5 / 100 g 7.5/10 
Baked blue corn chips (reduced sodium) Medium GI 65 GL 47 / 100 g 4/10 
Banana and grains bar Medium GI 65 GL 47 / 100 g 3.5/10 Beet syrup Medium GI 65 GL 47 / 100 g 2/10 Biscoff cookie crumbs Medium GI 65 GL 47 / 100 g 1/10 
Biscoff cookies Medium GI 65 GL 47 / 100 g 2/10 Bucatini Medium GI 65 GL 47 / 100 g 4/10 Crackers Misura Medium GI 65 GL 47 / 100 g 4/10 
Cream Crackers Medium GI 65 GL 47 / 100 g 4/10 Crushed Lotus biscuit Medium GI 65 GL 47 / 100 g 1/10 
Diet chiwda Medium GI 65 GL 47 / 100 g 3.5/10 
Dried beets Medium GI 65 GL 47 / 100 g 5/10 Egg barley Medium GI 65 GL 47 / 100 g 5/10 Egg barley pasta Medium GI 65 GL 47 / 100 g 4/10 
Finger millet flour Medium GI 65 GL 47 / 100 g 7/10 
High fructose corn syrup Medium GI 62 GL 47 / 100 g 1/10 
Multigrain clusters Medium GI 65 GL 47 / 100 g 3.5/10 
Ragi flour Medium GI 65 GL 47 / 100 g 6/10 
Whole grain oats Medium GI 65 GL 47 / 100 g 6/10 Black rice triangles Medium GI 60 GL 48 / 100 g 6/10 
Blossom Honey Medium GI 58 GL 48 / 100 g 3/10 
Dried banana Medium GI 55 GL 48 / 100 g 3/10 
Fruit and fibre cereal Medium GI 65 GL 48 / 100 g 4/10 Honey glaze Medium GI 60 GL 48 / 100 g 2/10 
Jowar flour Medium GI 62 GL 48 / 100 g 7/10 Linden honey Medium GI 60 GL 48 / 100 g 2/10 
Ovaltine powder Medium GI 60 GL 48 / 100 g 2/10 Pasta squares Medium GI 65 GL 48 / 100 g 4/10 Powdered dried mango Medium GI 55 GL 48 / 100 g 4/10 
Puffed quinoa Medium GI 65 GL 48 / 100 g 7/10 
Raw honey Medium GI 58 GL 48 / 100 g 3/10 
Semolina Medium GI 66 GL 48 / 100 g 3/10 
Sorghum flour Medium GI 62 GL 48 / 100 g 7/10 
Spanish Honey Medium GI 58 GL 48 / 100 g 3/10 
Weetbix Medium GI 69 GL 48 / 100 g 7/10 
Wheat chex cereal Medium GI 60 GL 48 / 100 g 5/10 
Wheatabix Medium GI 69 GL 48 / 100 g 5/10 
Alphabet pasta Medium GI 65 GL 49 / 100 g 3/10 
Baked bbq chips Medium GI 65 GL 49 / 100 g 3/10 
Classic Gingerbread Medium GI 65 GL 49 / 100 g 2.5/10 Coffee mix Medium GI 65 GL 49 / 100 g 2/10 
Corn macaroni Medium GI 65 GL 49 / 100 g 5/10 
Grain mix Medium GI 65 GL 49 / 100 g 4.5/10 Instant coffee mix Medium GI 65 GL 49 / 100 g 2/10 
Lasagna sheets Medium GI 65 GL 49 / 100 g 4/10 
Strawberry muesli bar Medium GI 65 GL 49 / 100 g 3/10 
Sugar syrup Medium GI 65 GL 49 / 100 g 1/10 Superfoods Greens Gummies Medium GI 65 GL 49 / 100 g 1/10 Cane syrup Medium GI 65 GL 50 / 100 g 1/10 Corn pasta Medium GI 65 GL 50 / 100 g 5/10 
Dried Honey Medium GI 60 GL 50 / 100 g 2.5/10 
Frosted mini-wheats Medium GI 60 GL 50 / 100 g 4/10 
Great grains raisins, dates & pecans cereal Medium GI 65 GL 50 / 100 g 5/10 Invert cane syrup Medium GI 65 GL 50 / 100 g 1/10 Masa harina Medium GI 69 GL 50 / 100 g 5/10 
Oat cereal Medium GI 65 GL 50 / 100 g 3/10 Puffed spelt Medium GI 65 GL 50 / 100 g 7/10 Puffed spelt without sugar Medium GI 65 GL 50 / 100 g 3/10 
Wheat farina Medium GI 66 GL 50 / 100 g 5/10 Raisins Medium GI 64 GL 50.6 / 100 g 3/10 
Raisins Medium GI 64 GL 50.7 / 100 g 3/10 Chinese lotus powder Medium GI 60 GL 51 / 100 g 5/10 
Dried cranberries with sea salt Medium GI 62 GL 51 / 100 g 2/10 
Life cereal original Medium GI 66 GL 51 / 100 g 4/10 Wheat cereal Medium GI 65 GL 51 / 100 g 5/10 Sultanas Medium GI 65 GL 51.5 / 100 g 3/10 
Sultanas Medium GI 65 GL 51.5 / 100 g 4/10 Creamy Inka coffee Medium GI 65 GL 52 / 100 g 2/10 
Dried papaya Medium GI 65 GL 52 / 100 g 3/10 
Enriched cornmeal Medium GI 68 GL 52 / 100 g 4/10 Fruit rolls Medium GI 65 GL 52 / 100 g 2/10 
Rice paper sheet Medium GI 65 GL 52 / 100 g 3/10 
Rice paper wrappers Medium GI 65 GL 52 / 100 g 3/10 
Dried pineapple Medium GI 66 GL 53 / 100 g 4/10 
Flattened rice Medium GI 69 GL 53 / 100 g 4/10 
Yellow cornmeal Medium GI 69 GL 53 / 100 g 3/10 
Cornmeal Medium GI 68 GL 54 / 100 g 3/10 Cornmeal coating Medium GI 68 GL 54 / 100 g 3/10 
Arborio rice Medium GI 69 GL 55 / 100 g 3/10 
Banana powder Medium GI 62 GL 55 / 100 g 4/10 
Corn grits Medium GI 69 GL 55 / 100 g 3/10 
Salep Medium GI 65 GL 55 / 100 g 4/10 
Arrowroot starch Medium GI 65 GL 57 / 100 g 4/10 Fondant icing Medium GI 60 GL 57 / 100 g 1/10 Grated panela Medium GI 65 GL 57 / 100 g 2/10 Red cherry juice powder Medium GI 65 GL 57 / 100 g 2/10 Boiled panela Medium GI 65 GL 58 / 100 g 2/10 Kellogg’s Special K cereal Medium GI 69 GL 58 / 100 g 3/10 Panela block Medium GI 65 GL 58 / 100 g 2/10 
Muscovado sugar Medium GI 60 GL 59 / 100 g 2/10 
Caramel Medium GI 65 GL 60 / 100 g 1/10 
Caramelized sugar Medium GI 60 GL 60 / 100 g 1/10 
Evaporated Cane Sugar Medium GI 60 GL 60 / 100 g 1/10 
Caramel coating Medium GI 65 GL 62 / 100 g 1/10 
