Moderate GI
2,137 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.
Wheat farina Medium GI 66 GL 50 / 100 g 5/10 
Raisins Medium GI 64 GL 50.8 / 100 g 3/10 
Chinese lotus powder Medium GI 60 GL 51 / 100 g 5/10 
Life cereal original Medium GI 66 GL 51 / 100 g 4/10 Wheat cereal Medium GI 65 GL 51 / 100 g 5/10 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 
Dried Honey Medium GI 58 GL 56.5 / 100 g 2.5/10 
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 
Caramel Medium GI 65 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 
Brown sugar Medium GI 64 GL 63 / 100 g 1/10 Demerara sugar Medium GI 65 GL 64 / 100 g 1/10 
Cane sugar Medium GI 65 GL 65 / 100 g 1/10 Granulated sugar Medium GI 65 GL 65 / 100 g 1/10 
Sucrose Medium GI 65 GL 65 / 100 g 1/10 Sugar cube Medium GI 65 GL 65 / 100 g 1/10 
