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.
Grilled Chicken Shawarma Low GI 35 GL 1 / 100 g 7/10 
Grilled eggplant slices with olive oil and herbs Low GI 15 GL 1 / 100 g 9/10 
Grilled fennel Low GI 15 GL 1 / 100 g 9/10 Grilled green bean Low GI 15 GL 1 / 100 g 9/10 Grilled mushrooms with extra virgin olive oil Low GI 10 GL 1 / 100 g 9/10 Grilled padron peppers Low GI 15 GL 1 / 100 g 9/10 
Grilled Tofu Low GI 15 GL 1 / 100 g 8/10 
Grilled tomato Low GI 15 GL 1 / 100 g 9/10 
Grilled zucchini Low GI 15 GL 1 / 100 g 8/10 
Ground pumpkin seed filling Low GI 10 GL 1 / 100 g 8/10 Ground turkey cooked with riced cauliflower, onions, and herbs Low GI 25 GL 1 / 100 g 8/10 Grünkohlblatt püriert Low GI 15 GL 1 / 100 g 10/10 Guacamole Low GI 10 GL 1 / 100 g 9/10 
Guacamole (mashed avocado, lime, cilantro, vegetables, no added sodium) Low GI 10 GL 1 / 100 g 9/10 
Gypsy Pepper Low GI 15 GL 1 / 100 g 9.5/10 
Half & half creamer Low GI 30 GL 1 / 100 g 5/10 
Half-cooked Bell Pepper Low GI 15 GL 1 / 100 g 8/10 
Half-Fat Curd Low GI 30 GL 1 / 100 g 7/10 Halkidiki olives Low GI 15 GL 1 / 100 g 6/10 
Hard-boiled eggs with raw carrot and cucumber sticks Low GI 30 GL 1 / 100 g 9/10 Hatch chiles Low GI 15 GL 1 / 100 g 9/10 
Hearty Fish Soup Low GI 20 GL 1 / 100 g 8/10 Hearty vegetable stew with low-sodium vegetable stock, mushrooms, and wild seaweed Low GI 18 GL 1 / 100 g 9/10 Heirloom tomato Low GI 15 GL 1 / 100 g 10/10 
Hemp protein powder Low GI 1 GL 1 / 100 g 9/10 Hemp seed yogurt Low GI 20 GL 1 / 100 g 7/10 
Hemp seeds Low GI 10 GL 1 / 100 g 8/10 Hemp-based yogurt alternative Low GI 25 GL 1 / 100 g 7/10 Herb and flaxseed crusted chicken tenders Low GI 5 GL 1 / 100 g 8/10 Herb avocado vinaigrette Low GI 10 GL 1 / 100 g 9/10 Herb chicken salad Low GI 10 GL 1 / 100 g 7/10 
Herb Dressing Low GI 20 GL 1 / 100 g 6/10 
Herb guacamole Low GI 10 GL 1 / 100 g 9/10 
Herb kefir yogurt Low GI 25 GL 1 / 100 g 9/10 
Herb lemon brine Low GI 20 GL 1 / 100 g 10/10 Herb quark Low GI 30 GL 1 / 100 g 8/10 
Herb salad Low GI 15 GL 1 / 100 g 8.5/10 
Herb Sauce Low GI 10 GL 1 / 100 g 7/10 
Herb soup cucumber Low GI 25 GL 1 / 100 g 9/10 
Herbed coconut yogurt sauce (unsweetened) Low GI 20 GL 1 / 100 g 7/10 
Herbed Kefir Dressing Low GI 25 GL 1 / 100 g 8/10 
Herbs (thyme, basil) Low GI 5 GL 1 / 100 g 10/10 
Herring in yogurt sauce with herbs Low GI 20 GL 1 / 100 g 7/10 Herring salad with Greek yogurt or skyr Low GI 20 GL 1 / 100 g 7/10 
High protein almond flour Low GI 15 GL 1 / 100 g 8/10 
High protein almond smoothie Low GI 20 GL 1 / 100 g 8/10 
High protein cheese spread Low GI 35 GL 1 / 100 g 8/10 
High protein coffee flexpresso Low GI 25 GL 1 / 100 g 6/10 
High protein cottage cheese Low GI 27 GL 1 / 100 g 8/10 High protein pancake Low GI 18 GL 1 / 100 g 7/10 High protein plant based milk Low GI 30 GL 1 / 100 g 7/10 High protein quark Low GI 30 GL 1 / 100 g 8/10 High protein skim yogurt Low GI 35 GL 1 / 100 g 8/10 
High protein sugar free strawberry berry shake Low GI 25 GL 1 / 100 g 7/10 
High protein yogurt Low GI 35 GL 1 / 100 g 7/10 
High-protein cheese Low GI 30 GL 1 / 100 g 8.5/10 
High-Protein Plant-Based Drink Low GI 30 GL 1 / 100 g 8/10 High-protein quark with ground flaxseeds and Ceylon cinnamon Low GI 30 GL 1 / 100 g 8/10 
High-protein, low-sugar plant milk alternative (e.g., soy milk, unsweetened) Low GI 34 GL 1 / 100 g 8/10 
High-protein, low-sugar vanilla yogurt Low GI 20 GL 1 / 100 g 8/10 Homemade almond butter cocoa snack (almond butter, cocoa powder, stevia) Low GI 10 GL 1 / 100 g 8/10 Homemade almond butter, cocoa, and erythritol spread Low GI 5 GL 1 / 100 g 7/10 Homemade almond flour ginger cookies (erythritol-sweetened) Low GI 7 GL 1 / 100 g 7/10 
Homemade borscht without sugar Low GI 15 GL 1 / 100 g 9/10 Homemade cherry juice, gelatin, and erythritol jelly Low GI 10 GL 1 / 100 g 7/10 
Homemade cucumber relish (cucumbers, vinegar, stevia) Low GI 15 GL 1 / 100 g 9/10 
Homemade Gazpacho Low GI 20 GL 1 / 100 g 9/10 Homemade hummus with extra virgin olive oil Low GI 6 GL 1 / 100 g 8/10 Homemade lemon jam with stevia/erythritol Low GI 5 GL 1 / 100 g 8/10 
Homemade mushroom sauce (no added salt or preservatives) Low GI 15 GL 1 / 100 g 8/10 
Homemade mushroom-based soy sauce alternative Low GI 10 GL 1 / 100 g 8/10 Homemade pickled radish Low GI 15 GL 1 / 100 g 7/10 Homemade salmon and leafy greens broth-based soup Low GI 10 GL 1 / 100 g 9/10 
Homemade vegetable juice (no added salt) Low GI 20 GL 1 / 100 g 9/10 
Homemade vegetable relish (no sugar added) Low GI 20 GL 1 / 100 g 9/10 Homemade wild mushroom paste with fresh truffle Low GI 15 GL 1 / 100 g 8/10 Honey ham Low GI 35 GL 1 / 100 g 4/10 
Honey ham Low GI 35 GL 1 / 100 g 4.5/10 Horn pepper Low GI 15 GL 1 / 100 g 10/10 
Hot and sour soup Low GI 25 GL 1 / 100 g 6/10 Hot cocoa with stevia Low GI 10 GL 1 / 100 g 9/10 
Hot sauce Low GI 15 GL 1 / 100 g 6/10 
Icelandic cultured dairy (plain skyr, no added sugar) Low GI 36 GL 1 / 100 g 9/10 
Icelandic Skyr Yogurt Low GI 36 GL 1 / 100 g 8/10 
Icelandic-style strained yogurt with chopped chives Low GI 36 GL 1 / 100 g 8/10 
Italian-style cheese spread Low GI 27 GL 1 / 100 g 6.5/10 
Italian-type cheese Low GI 27 GL 1 / 100 g 5.5/10 
Jalapeño chili hot sauce Low GI 20 GL 1 / 100 g 7/10 
Jalapeños Low GI 15 GL 1 / 100 g 9.5/10 Japanese broth with silken tofu and spinach Low GI 15 GL 1 / 100 g 9/10 Japanese-style Cold Onion Salad Low GI 15 GL 1 / 100 g 9/10 Jicama sticks, seasoned and baked Low GI 15 GL 1 / 100 g 9/10 Jilo Low GI 15 GL 1 / 100 g 9/10 
Juice blend of cucumber, spinach, and celery Low GI 15 GL 1 / 100 g 9/10 
Juice from non-starchy vegetables (cucumber, celery, spinach), no added sugar Low GI 15 GL 1 / 100 g 7/10 
Jute leaves Low GI 15 GL 1 / 100 g 10/10 
Kaffir lime leaves Low GI 5 GL 1 / 100 g 10/10 
Kalamata olives Low GI 15 GL 1 / 100 g 7/10 Kalamata olives Low GI 15 GL 1 / 100 g 7/10 
Kale Low GI 2 GL 1 / 100 g 10/10 
