Low GL
4,453 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.
Greek yogurt and fresh oranges dessert Low GI 40 GL 4 / 100 g 8/10 
Green bean casserole Low GI 45 GL 4 / 100 g 7/10 
Green smoothie Low GI 40 GL 4 / 100 g 8/10 
Greengage plum Low GI 39 GL 4 / 100 g 9/10 
Guar gum and xanthan gum (thickener blend) Low GI 5 GL 4 / 100 g 7/10 
Herb and spice mix without salt Low GI 10 GL 4 / 100 g 8/10 Herb hummus bites Low GI 20 GL 4 / 100 g 7/10 
High protein chocolate chickpea mousse Low GI 25 GL 4 / 100 g 7/10 
High protein crisps Low GI 25 GL 4 / 100 g 8/10 High protein smoothie Low GI 45 GL 4 / 100 g 7/10 
Homemade barbecue sauce (no added sugar) Low GI 35 GL 4 / 100 g 8/10 
Homemade fish cakes with oat bran Low GI 40 GL 4 / 100 g 7.5/10 
Homemade lentil soup (fresh vegetables, lentils, minimal salt) Low GI 32 GL 4 / 100 g 9/10 
Homemade mole sauce (no added sugar, reduced salt) Low GI 30 GL 4 / 100 g 7/10 
Homemade Pea and Vegetable Soup Low GI 35 GL 4 / 100 g 8.5/10 
Homemade sauce with less added sugar and low-sodium soy sauce Low GI 35 GL 4 / 100 g 5/10 Honey beer Medium GI 65 GL 4 / 100 g 2/10 Iced cappuccino Low GI 45 GL 4 / 100 g 3/10 
Iced tea Medium GI 55 GL 4 / 100 g 5/10 
India pale ale beer High GI 110 GL 4 / 100 g 2/10 Ipa High GI 110 GL 4 / 100 g 2/10 IPA Beer (can) High GI 110 GL 4 / 100 g 2/10 Japanese omelet Low GI 45 GL 4 / 100 g 5/10 
June plum Low GI 35 GL 4 / 100 g 9/10 
Juneberries Low GI 25 GL 4 / 100 g 9/10 Kabocha squash Low GI 50 GL 4 / 100 g 9/10 Kale stew Low GI 45 GL 4 / 100 g 7/10 
Kidney beans soup with pork knuckle Low GI 35 GL 4 / 100 g 7/10 
Korean carrot salad Low GI 35 GL 4 / 100 g 6/10 
Lager Beer High GI 100 GL 4 / 100 g 3/10 
Leek and pea mix Low GI 35 GL 4 / 100 g 9/10 
Leffe beer High GI 110 GL 4 / 100 g 2/10 
Lemon myrtle Low GI 10 GL 4 / 100 g 8/10 
Lemongrass Low GI 17 GL 4 / 100 g 8/10 
Lentil and spinach soup Low GI 28 GL 4 / 100 g 8.5/10 
Lentil and vegetable chili Low GI 28 GL 4 / 100 g 9/10 
Lentil and vegetable stew Low GI 28 GL 4 / 100 g 8/10 
Lentil and vegetable stew (minimal oil) Low GI 28 GL 4 / 100 g 9/10 Lentil curry with light coconut milk or almond milk Low GI 28 GL 4 / 100 g 8/10 
Lentil dressing Low GI 25 GL 4 / 100 g 7/10 
Lentil stew with spinach or kale, minimal salt Low GI 28 GL 4 / 100 g 9/10 Mango spinach chia smoothie Low GI 40 GL 4 / 100 g 8/10 Marinated beef Low GI 50 GL 4 / 100 g 5/10 
Mashed turnips Medium GI 62 GL 4 / 100 g 6/10 Meatball Low GI 40 GL 4 / 100 g 5/10 Melon juice Medium GI 65 GL 4 / 100 g 7/10 
Milk with cacao Low GI 42 GL 4 / 100 g 6.5/10 
Mini quiche (spinach and bacon) Low GI 28 GL 4 / 100 g 4/10 Mirabelle plums Low GI 35 GL 4 / 100 g 9/10 
Mixed dried or fresh herbs Low GI 10 GL 4 / 100 g 9/10 
Mixed fruit and vegetable blend Low GI 40 GL 4 / 100 g 9/10 
Mixed salad with corn Medium GI 55 GL 4 / 100 g 7/10 Mixed vegetables Low GI 45 GL 4 / 100 g 8/10 
Mushroom and barley soup Low GI 45 GL 4 / 100 g 4/10 
Mushroom and barley stew Low GI 35 GL 4 / 100 g 8/10 
Mushroom peas sabji Low GI 35 GL 4 / 100 g 8/10 
Natto Low GI 33 GL 4 / 100 g 9/10 Natto (fermented soybeans) Low GI 33 GL 4 / 100 g 8/10 Natural passion fruit extract Low GI 30 GL 4 / 100 g 8/10 Natural skyr with fresh mango pieces Low GI 45 GL 4 / 100 g 8/10 
Natural yogurt with fresh fruits and nuts Low GI 35 GL 4 / 100 g 8/10 
Nut-based crackers Low GI 20 GL 4 / 100 g 7.5/10 
Oat drink Medium GI 60 GL 4 / 100 g 6/10 
Oat milk Medium GI 60 GL 4 / 100 g 6/10 
Oat yogurt Low GI 40 GL 4 / 100 g 5/10 
Oat-based plant cream alternative Medium GI 55 GL 4 / 100 g 7/10 Oat-coconut drink Medium GI 60 GL 4 / 100 g 4/10 Onion dressing Low GI 35 GL 4 / 100 g 4/10 
Organic Apple Juice Low GI 40 GL 4 / 100 g 6/10 
Oyster sauce Low GI 40 GL 4 / 100 g 4/10 
Pale lager beer High GI 100 GL 4 / 100 g 3/10 
Parsley root Low GI 30 GL 4 / 100 g 8/10 
Partially ripe guava Low GI 31 GL 4 / 100 g 9/10 
Pea Soup Low GI 35 GL 4 / 100 g 8/10 
Peach Low GI 42 GL 4 / 100 g 8/10 Peach Low GI 42 GL 4 / 100 g 9/10 Peach half Low GI 42 GL 4 / 100 g 9/10 
Peach slices Low GI 42 GL 4 / 100 g 9/10 
Peanut butter and cocoa sauce Low GI 25 GL 4 / 100 g 7/10 Peanut dressing Low GI 25 GL 4 / 100 g 4/10 
Pear with natural yogurt Low GI 38 GL 4 / 100 g 8/10 
Pears Low GI 30 GL 4 / 100 g 9/10 
Pepper Paste Low GI 40 GL 4 / 100 g 6/10 
Pepper Spread Low GI 40 GL 4 / 100 g 5.5/10 
Physalis Low GI 36 GL 4 / 100 g 9/10 
Pistachio pasta Low GI 15 GL 4 / 100 g 6/10 
Pizza sauce Low GI 45 GL 4 / 100 g 6/10 
Plain greek yogurt with apples stewed in cinnamon Low GI 35 GL 4 / 100 g 8/10 
Plant-based meat Low GI 50 GL 4 / 100 g 6.5/10 
Plant-based white bean gravy Low GI 35 GL 4 / 100 g 8/10 
Plum Low GI 35 GL 4 / 100 g 7/10 Pork kotleta Low GI 45 GL 4 / 100 g 5/10 Pumpkin and carrot preparation Medium GI 60 GL 4 / 100 g 9/10 
Pumpkin soup Medium GI 55 GL 4 / 100 g 8/10 
Pureed apricots (no added sugar) Low GI 34 GL 4 / 100 g 8/10 
Pureed fresh peaches (no added sugars) Low GI 42 GL 4 / 100 g 7/10 
Pureed frozen berries or stone fruit (no added sugar) Low GI 35 GL 4 / 100 g 9/10 
Pureed raspberries Low GI 32 GL 4 / 100 g 9/10 
Pureed roasted pumpkin Low GI 51 GL 4 / 100 g 9/10 
Quark mango & passionfruit Low GI 45 GL 4 / 100 g 5/10 
