Low GL
4,563 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.
Black wood ear mushroom Low GI 15 GL 1.1 / 100 g 9/10 
Tamari sauce Low GI 20 GL 1.1 / 100 g 6/10 
Canned lemon juice Low GI 20 GL 1.1 / 100 g 6/10 
Low sodium soy sauce Low GI 20 GL 1.1 / 100 g 6/10 
Frozen green bean Low GI 15 GL 1.1 / 100 g 9/10 
Roasted red bell peppers Low GI 15 GL 1.1 / 100 g 9/10 
Roasted yellow bell peppers Low GI 15 GL 1.1 / 100 g 9/10 
Full fat cream Low GI 30 GL 1.1 / 100 g 3/10 
Onion Low GI 15 GL 1.1 / 100 g 9/10 
Coconut milk Low GI 41 GL 1.1 / 100 g 4/10 
Dried dark seaweed Low GI 15 GL 1.2 / 100 g 9/10 
Red Onion Low GI 15 GL 1.2 / 100 g 9/10 
Enoki mushrooms Low GI 15 GL 1.2 / 100 g 9/10 
Quark Low GI 30 GL 1.2 / 100 g 8/10 
Cooked green bean Low GI 15 GL 1.2 / 100 g 9/10 
Kohlrabi Low GI 35 GL 1.2 / 100 g 9/10 Almond extract and coconut cream blend Low GI 15 GL 1.2 / 100 g 5/10 Chicory with milk Low GI 30 GL 1.2 / 100 g 7.2/10 
Chlorella Powder Low GI 5 GL 1.2 / 100 g 7/10 Cooked red cabbage Low GI 15 GL 1.2 / 100 g 8/10 Fermented plain kefir with raw almond slivers Low GI 25 GL 1.2 / 100 g 8/10 
Goat milk Low GI 27 GL 1.2 / 100 g 7/10 
Homemade chicken coconut curry with non-starchy vegetables Low GI 30 GL 1.2 / 100 g 8.5/10 
Keto bread Low GI 15 GL 1.2 / 100 g 9/10 Mediterranean salad Low GI 20 GL 1.2 / 100 g 9/10 
Miso butter sauce Low GI 10 GL 1.2 / 100 g 3/10 Natural unsweetened kefir with chia seeds Low GI 25 GL 1.2 / 100 g 8/10 Omelette with tomato Low GI 35 GL 1.2 / 100 g 7/10 
Protein Blend Low GI 15 GL 1.2 / 100 g 6/10 Pumpkin seed butter (raw) Low GI 10 GL 1.2 / 100 g 7/10 Sugar free milk Low GI 27 GL 1.2 / 100 g 8/10 White cheese Low GI 30 GL 1.2 / 100 g 6.8/10 
Whole Milk Kefir Low GI 25 GL 1.2 / 100 g 7/10 Black sesame powder Low GI 5 GL 1.3 / 100 g 7/10 
Roasted cabbage Low GI 15 GL 1.3 / 100 g 9.5/10 
Roasted eggplant Low GI 15 GL 1.3 / 100 g 9/10 
Low fat sour cream Low GI 30 GL 1.3 / 100 g 5/10 
Low fat cream Low GI 30 GL 1.3 / 100 g 5/10 
Cauliflower pancake Low GI 25 GL 1.3 / 100 g 8/10 
Citrus zest (lemon, lime, or orange) Low GI 10 GL 1.3 / 100 g 9/10 
Lemon Low GI 20 GL 1.3 / 100 g 9/10 Steamed milk Low GI 27 GL 1.3 / 100 g 5/10 Cooked eggplant Low GI 15 GL 1.3 / 100 g 9/10 
Chili peppers Low GI 15 GL 1.3 / 100 g 9/10 
Coleslaw Low GI 15 GL 1.3 / 100 g 9/10 
Fresh lemon juice Low GI 20 GL 1.3 / 100 g 9/10 Lactose free cream Low GI 37 GL 1.4 / 100 g 4/10 
Almonds Low GI 15 GL 1.4 / 100 g 9/10 
Cinnamon Low GI 5 GL 1.4 / 100 g 8/10 
Raw walnut butter Low GI 10 GL 1.4 / 100 g 8/10 Roasted raw macadamia nuts Low GI 10 GL 1.4 / 100 g 8.4/10 
Sour cream Low GI 30 GL 1.4 / 100 g 6/10 Acidophilus milk 1.5% Low GI 30 GL 1.4 / 100 g 7/10 Beef stroganoff sauce with beef Low GI 35 GL 1.4 / 100 g 5/10 Double cappuccino 2% milk Low GI 30 GL 1.4 / 100 g 6/10 
Goat kefir Low GI 30 GL 1.4 / 100 g 8/10 High protein kefir Low GI 30 GL 1.4 / 100 g 7/10 High protein kefir skyr Low GI 35 GL 1.4 / 100 g 8/10 High protein milk drink Low GI 30 GL 1.4 / 100 g 6/10 
High Protein Shake Low GI 35 GL 1.4 / 100 g 6/10 
Keto tortilla Low GI 20 GL 1.4 / 100 g 8.5/10 Low carb cheese roll Low GI 20 GL 1.4 / 100 g 7/10 Low carb kladdkaka Low GI 18 GL 1.4 / 100 g 5/10 Low-carb savory pockets (cauliflower and almond flour crust) Low GI 18 GL 1.4 / 100 g 8/10 Molokhia soup Low GI 30 GL 1.4 / 100 g 8.2/10 
Natural skyr without sugar with chia seeds Low GI 35 GL 1.4 / 100 g 8/10 Radish concentrate Low GI 20 GL 1.4 / 100 g 7/10 Raw milk Low GI 30 GL 1.4 / 100 g 7/10 
Soy-coconut milk Low GI 35 GL 1.4 / 100 g 6.5/10 Sugar free cheesecake Low GI 20 GL 1.4 / 100 g 4/10 
Tuna Paste Low GI 35 GL 1.4 / 100 g 6.5/10 
Turkey sausage gravy (with reduced-fat milk) Low GI 35 GL 1.4 / 100 g 6/10 Wild boar goulash Low GI 35 GL 1.4 / 100 g 7/10 
Zucchini hummus Low GI 20 GL 1.4 / 100 g 8/10 
Kefir Low GI 30 GL 1.4 / 100 g 8/10 Roasted red cabbage Low GI 15 GL 1.4 / 100 g 8.8/10 
Low-fat kefir Low GI 30 GL 1.4 / 100 g 8/10 
Skyr Low GI 36 GL 1.4 / 100 g 8/10 
Rosemary Low GI 7 GL 1.4 / 100 g 9/10 
Vegemite Low GI 10 GL 1.5 / 100 g 6/10 
Almond flour, chia, and flax seed muffin (low-carb) Low GI 15 GL 1.5 / 100 g 8/10 
Beyond Sausage Original Brat Low GI 25 GL 1.5 / 100 g 5.5/10 Chicken tinga Low GI 35 GL 1.5 / 100 g 7.8/10 Cucumber seed Low GI 15 GL 1.5 / 100 g 8/10 Fermented baked milk Low GI 35 GL 1.5 / 100 g 6/10 Fermented milk drink with raw hemp hearts Low GI 30 GL 1.5 / 100 g 8/10 Flaxseed crackers with goat cheese Low GI 10 GL 1.5 / 100 g 7/10 Fried tomato egg stir fry Low GI 35 GL 1.5 / 100 g 7.5/10 
Gluten-free flaxseed bread Low GI 15 GL 1.5 / 100 g 9/10 Goat yogurt 0% Low GI 35 GL 1.5 / 100 g 7/10 Greek yogurt (5-10% milk fat) with fresh mint Low GI 35 GL 1.5 / 100 g 7/10 Homemade flaxseed muffin (flaxseed, eggs, minimal binders) Low GI 15 GL 1.5 / 100 g 8/10 Lean turkey ragu Low GI 35 GL 1.5 / 100 g 8/10 Menemen (eggs with tomato and pepper) Low GI 35 GL 1.5 / 100 g 8/10 
Minced beef with tomato sauce Low GI 35 GL 1.5 / 100 g 6/10 Minced meat with sauce Low GI 35 GL 1.5 / 100 g 5/10 
Natural yogurt with flaxseed and dill Low GI 30 GL 1.5 / 100 g 8/10 Scallop and carrot salad Low GI 25 GL 1.5 / 100 g 8.5/10 
Sichuan peppercorns Low GI 5 GL 1.5 / 100 g 8/10 Stuffed chicken Low GI 35 GL 1.5 / 100 g 7/10 
