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.
Vegan enchilada Medium GI 55 GL 13 / 100 g 5/10 Vegetable pancakes Medium GI 65 GL 13 / 100 g 4/10 Vegetarian stick Medium GI 60 GL 13 / 100 g 4/10 
Wholegrain pumpkin dumplings Medium GI 55 GL 13 / 100 g 7.5/10 
Noodles Medium GI 55 GL 13.1 / 100 g 4/10 Rice dish Medium GI 58 GL 13.1 / 100 g 5.8/10 
Egg noodles Medium GI 57 GL 13.5 / 100 g 4/10 Ginger and honey vinaigrette Medium GI 55 GL 13.8 / 100 g 3/10 Raspberry parfait Medium GI 55 GL 13.8 / 100 g 3/10 Ham sandwich Medium GI 55 GL 13.8 / 100 g 5.2/10 Mousseline cream Medium GI 55 GL 13.8 / 100 g 3.5/10 
Ice cream Medium GI 60 GL 14 / 100 g 2/10 
Baked sweet potato hash browns (minimal oil) Medium GI 60 GL 14 / 100 g 7.5/10 
Berry Compote Medium GI 55 GL 14 / 100 g 4/10 
Berry cream cheese spread Medium GI 55 GL 14 / 100 g 3/10 Boiled rice noodles Medium GI 58 GL 14 / 100 g 5/10 
Bread salad Medium GI 65 GL 14 / 100 g 5/10 Breakfast sandwich Medium GI 55 GL 14 / 100 g 3/10 Brown idli Medium GI 55 GL 14 / 100 g 7/10 Bubble tea Medium GI 65 GL 14 / 100 g 2/10 
Bulgogi-style sauce (soy-free) Medium GI 55 GL 14 / 100 g 3/10 Carbonara with bacon Medium GI 55 GL 14 / 100 g 4/10 
Cheese and onion pie Medium GI 55 GL 14 / 100 g 4/10 
Chick-fil-a sauce Medium GI 55 GL 14 / 100 g 3/10 Chicken biryani Medium GI 65 GL 14 / 100 g 5/10 Chicken empanadas Medium GI 55 GL 14 / 100 g 4/10 Chicken samosa Medium GI 55 GL 14 / 100 g 4/10 
Chilaquiles Medium GI 65 GL 14 / 100 g 4/10 
Chili ketchup Medium GI 55 GL 14 / 100 g 3.5/10 Cilantro ketchup Medium GI 55 GL 14 / 100 g 3/10 
Corn casserole Medium GI 65 GL 14 / 100 g 4/10 Cream dessert Medium GI 55 GL 14 / 100 g 2/10 Creamy polenta Medium GI 68 GL 14 / 100 g 3/10 
Crepe batter Medium GI 65 GL 14 / 100 g 4/10 Fennel risotto Medium GI 65 GL 14 / 100 g 5/10 Fried maultaschen Medium GI 55 GL 14 / 100 g 4/10 Fried pineapple Medium GI 66 GL 14 / 100 g 5/10 Fruit batter bake Medium GI 55 GL 14 / 100 g 5.4/10 
Fruit sauce Medium GI 55 GL 14 / 100 g 4/10 
Gnocchi with roasted vegetables Medium GI 65 GL 14 / 100 g 5/10 Grilled Maultaschen with avocado and feta cheese Medium GI 55 GL 14 / 100 g 4.5/10 Grilled salmon sushi Medium GI 65 GL 14 / 100 g 6/10 
Hamburger Medium GI 66 GL 14 / 100 g 4/10 
Hazelnut pudding Medium GI 65 GL 14 / 100 g 3/10 
High protein whole pancake Medium GI 55 GL 14 / 100 g 7/10 
Homemade Reduced Sugar Takoyaki Sauce Medium GI 55 GL 14 / 100 g 4/10 
Honey dijon dressing Medium GI 55 GL 14 / 100 g 4/10 Japchae sauce Medium GI 55 GL 14 / 100 g 3/10 Lactose free ice cream Medium GI 60 GL 14 / 100 g 2/10 
Lamb pilaf Medium GI 65 GL 14 / 100 g 5/10 Lemon tea ice pop Medium GI 65 GL 14 / 100 g 1/10 Lobster ravioli Medium GI 55 GL 14 / 100 g 5/10 Lobster roll Medium GI 65 GL 14 / 100 g 5/10 
Mango curry sauce Medium GI 55 GL 14 / 100 g 3/10 
Maultaschen Medium GI 55 GL 14 / 100 g 4/10 
Miso paste Medium GI 55 GL 14 / 100 g 6/10 Mixed vegetables tempura Medium GI 65 GL 14 / 100 g 4/10 Octopus ball Medium GI 65 GL 14 / 100 g 4/10 Pad thai chicken Medium GI 60 GL 14 / 100 g 5/10 
Pasta and corn salad Medium GI 55 GL 14 / 100 g 5.5/10 Peach sauce Medium GI 55 GL 14 / 100 g 3/10 
Pear jelly Medium GI 65 GL 14 / 100 g 2.5/10 Philadelphia roll (6 pcs.) Medium GI 65 GL 14 / 100 g 4/10 Potato masala Medium GI 65 GL 14 / 100 g 5/10 
Premier Protein Pancake Medium GI 55 GL 14 / 100 g 6/10 Pumpkin risotto Medium GI 65 GL 14 / 100 g 5/10 
Rice and beans Medium GI 55 GL 14 / 100 g 6/10 
Rice and kidney beans Medium GI 55 GL 14 / 100 g 7/10 Shrimp ravioli Medium GI 55 GL 14 / 100 g 5/10 
Soybean pilaf Medium GI 55 GL 14 / 100 g 6.5/10 Spanish rice Medium GI 60 GL 14 / 100 g 5/10 
Spinach and feta pastry Medium GI 55 GL 14 / 100 g 5/10 Strawberry fruit preparation Medium GI 65 GL 14 / 100 g 3/10 Strawberry granita Medium GI 65 GL 14 / 100 g 2/10 Sweet and sour chicken Medium GI 65 GL 14 / 100 g 3/10 Tempura batter fried vegetables Medium GI 65 GL 14 / 100 g 4/10 Tortellini with sausage and cream sauce Medium GI 55 GL 14 / 100 g 4/10 
Vanilla cream Medium GI 65 GL 14 / 100 g 3/10 
Vegan roll Medium GI 55 GL 14 / 100 g 4/10 
Water chestnuts Medium GI 60 GL 14 / 100 g 6/10 White fish nigiri Medium GI 65 GL 14 / 100 g 6/10 
Whole wheat crepe Medium GI 55 GL 14 / 100 g 6.5/10 Whopper burger Medium GI 60 GL 14 / 100 g 2/10 
Yorkshire pudding (whole wheat or spelt flour) Medium GI 55 GL 14 / 100 g 6/10 Jägermeister Medium GI 55 GL 14 / 100 g 1/10 
Rice noodles Medium GI 61 GL 14 / 100 g 4/10 
Red rice Medium GI 55 GL 14.1 / 100 g 6/10 
Couscous Medium GI 65 GL 14.2 / 100 g 4/10 
Ketchup Medium GI 55 GL 14.9 / 100 g 3/10 
A1 sauce Medium GI 55 GL 15 / 100 g 2/10 
Aperol Medium GI 60 GL 15 / 100 g 1/10 Apple dressing Medium GI 55 GL 15 / 100 g 3/10 Avocado sandwich Medium GI 55 GL 15 / 100 g 6/10 
Baked dumplings with vegetable and lentil filling Medium GI 55 GL 15 / 100 g 6/10 Beef ho fun Medium GI 65 GL 15 / 100 g 5/10 Beef pasty Medium GI 55 GL 15 / 100 g 4/10 
Beetroot pasta Medium GI 55 GL 15 / 100 g 6.5/10 
Binding agents Medium GI 60 GL 15 / 100 g 5/10 
Black bean and vegetable tamale (whole-grain masa) Medium GI 55 GL 15 / 100 g 7/10 Boiled couscous Medium GI 65 GL 15 / 100 g 5/10 
