Moderate GL
1,254 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.
Achiote paste Low GI 35 GL 10 / 100 g 4/10 
Adaptogens Low GI 20 GL 10 / 100 g 8/10 Air-fried parsnip sticks with avocado oil Low GI 52 GL 10 / 100 g 7.5/10 
American sauce Medium GI 55 GL 10 / 100 g 3/10 Apple crumble overnight oats Low GI 50 GL 10 / 100 g 6/10 
Baby potatoes Medium GI 58 GL 10 / 100 g 6/10 
Baked doughnut Low GI 35 GL 10 / 100 g 7/10 Baked frozen turkey nugget Medium GI 55 GL 10 / 100 g 4/10 Baked pineapple Medium GI 65 GL 10 / 100 g 4/10 
Baked whole wheat vegetable spring roll Low GI 45 GL 10 / 100 g 7.5/10 Banana nice cream Low GI 51 GL 10 / 100 g 7/10 
Beef pie Low GI 45 GL 10 / 100 g 4/10 
Black bean brownies (with cocoa, eggs, natural sweetener) Low GI 35 GL 10 / 100 g 6.5/10 
Black bean cake base Low GI 35 GL 10 / 100 g 6/10 
Black pepper Low GI 15 GL 10 / 100 g 8/10 
Blackening spice mix Low GI 20 GL 10 / 100 g 8/10 Boiled garlic Low GI 30 GL 10 / 100 g 8/10 
Boiled green banana Low GI 45 GL 10 / 100 g 8/10 Boiled herb new potatoes Medium GI 58 GL 10 / 100 g 7/10 Bran Low GI 15 GL 10 / 100 g 8/10 
Buckwheat starter Low GI 49 GL 10 / 100 g 8/10 
Canned potatoes Medium GI 65 GL 10 / 100 g 5/10 Cheese cigar Low GI 45 GL 10 / 100 g 4/10 
Cheese cutlet Medium GI 55 GL 10 / 100 g 4/10 Cheese foam Medium GI 55 GL 10 / 100 g 3/10 
Chicken and vegetable whole wheat dumplings Low GI 45 GL 10 / 100 g 7.5/10 Chicken enchilada Medium GI 55 GL 10 / 100 g 5/10 Chicken in pumpkin-ginger sauce with rice Medium GI 65 GL 10 / 100 g 5/10 
Chicken paella Medium GI 60 GL 10 / 100 g 6/10 
Chicken pie Low GI 45 GL 10 / 100 g 5/10 
Chicken strips Medium GI 55 GL 10 / 100 g 5.5/10 Chickpea cakes Low GI 35 GL 10 / 100 g 7/10 Chickpea waffles Low GI 35 GL 10 / 100 g 7/10 
Chickpea-based pasta with light cheese sauce Low GI 45 GL 10 / 100 g 8/10 
Chili spice blend (no added sugar or excess salt) Low GI 20 GL 10 / 100 g 9/10 Chocolate hazelnut milk dessert Medium GI 55 GL 10 / 100 g 3/10 
Cooked buckwheat Low GI 49 GL 10 / 100 g 8/10 
Cooked quinoa and black beans blend Low GI 45 GL 10 / 100 g 8/10 Cookies and cream milkshake Medium GI 65 GL 10 / 100 g 2/10 
Corn kernel Low GI 52 GL 10 / 100 g 5/10 Corn niblets Low GI 52 GL 10 / 100 g 6/10 Corn pepper salad Medium GI 55 GL 10 / 100 g 7/10 
Corn salad Medium GI 55 GL 10 / 100 g 6.5/10 Corned beef hash Medium GI 65 GL 10 / 100 g 3/10 Cottage cheese casserole Medium GI 55 GL 10 / 100 g 5/10 
Cottage cheese casserole Medium GI 55 GL 10 / 100 g 5/10 Cottage cheese pizza Medium GI 55 GL 10 / 100 g 6/10 
Couscous with chickpeas, peas, and tomatoes Medium GI 55 GL 10 / 100 g 6.5/10 
Creamed corn Medium GI 60 GL 10 / 100 g 5/10 
Croquette Medium GI 55 GL 10 / 100 g 6.5/10 
Croquette with meat Medium GI 55 GL 10 / 100 g 5/10 Crunchy beef taco Medium GI 55 GL 10 / 100 g 4/10 Diabetic halva Low GI 25 GL 10 / 100 g 6/10 
Dried moringa leaf powder Low GI 25 GL 10 / 100 g 8/10 Dry mustard Low GI 35 GL 10 / 100 g 7/10 
Egg and fish pasta salad Medium GI 55 GL 10 / 100 g 5/10 Egg bake with bread Medium GI 55 GL 10 / 100 g 5/10 Eggplant tempura Medium GI 55 GL 10 / 100 g 5/10 
Fermented steamed cake (quinoa and lentils) Low GI 45 GL 10 / 100 g 8/10 Fermented turmeric Low GI 15 GL 10 / 100 g 9/10 Fingerling potatoes Medium GI 60 GL 10 / 100 g 8/10 Fish nuggets Medium GI 55 GL 10 / 100 g 4/10 Fish sticks Low GI 50 GL 10 / 100 g 4/10 
Fish sticks Low GI 50 GL 10 / 100 g 4/10 
French dressing Low GI 50 GL 10 / 100 g 3/10 
Fresh fig spread (mashed figs, no added sugar) Low GI 51 GL 10 / 100 g 7.5/10 
Fresh new potatoes Medium GI 58 GL 10 / 100 g 6/10 
Fresh sweet potato, steamed without additives Low GI 50 GL 10 / 100 g 8/10 Fried battered fish Medium GI 65 GL 10 / 100 g 4/10 
Fried chicken goujons Medium GI 55 GL 10 / 100 g 4/10 Fried mini skewer Medium GI 55 GL 10 / 100 g 4/10 
Fried zucchini tempura Medium GI 60 GL 10 / 100 g 5/10 Frosta mac and cheese with broccoli Medium GI 60 GL 10 / 100 g 4/10 Frozen banana slices with Greek yogurt and pistachios Low GI 45 GL 10 / 100 g 7/10 
Frozen banana slices with natural peanut butter Low GI 45 GL 10 / 100 g 6.5/10 Frozen banana, coconut milk, and cocoa dessert Low GI 45 GL 10 / 100 g 6/10 Frozen coffee drink Medium GI 65 GL 10 / 100 g 2/10 
Frozen corn Low GI 52 GL 10 / 100 g 7/10 
Fruit cocktail Medium GI 55 GL 10 / 100 g 4/10 Fruit slushie Medium GI 60 GL 10 / 100 g 3/10 
Garlic Low GI 30 GL 10 / 100 g 8/10 
Garlic, roasted (no added sugars or oils) Low GI 30 GL 10 / 100 g 8/10 
Gluten free vegan meatballs Low GI 45 GL 10 / 100 g 7/10 Green Vibrance powder Low GI 20 GL 10 / 100 g 8/10 
Ground Turmeric Low GI 15 GL 10 / 100 g 9/10 Guava nectar Medium GI 65 GL 10 / 100 g 3/10 Gudeg (young jackfruit stew) Medium GI 55 GL 10 / 100 g 5/10 
Healthy Choice Simply Steamers Three Cheese Tortellini Medium GI 55 GL 10 / 100 g 5.5/10 
High protein tortilla Low GI 40 GL 10 / 100 g 7/10 
Hillac syrup Low GI 15 GL 10 / 100 g 2/10 
Homemade fruit jam with chia seeds, no added sugar Low GI 40 GL 10 / 100 g 7/10 
Hominy Low GI 40 GL 10 / 100 g 7/10 
Huel powder Low GI 27 GL 10 / 100 g 8/10 Japanese curry with vegetables Medium GI 65 GL 10 / 100 g 5/10 
Jello High GI 70 GL 10 / 100 g 1/10 Katsu dressing Low GI 50 GL 10 / 100 g 3/10 
Lean turkey patty on whole grain bun (no sugary sauces or cheese) Low GI 50 GL 10 / 100 g 7.5/10 Low sodium carb balance wrap Low GI 35 GL 10 / 100 g 6/10 
Maize Grain Low GI 52 GL 10 / 100 g 7/10 
Mashed potatoes with cabbage Medium GI 65 GL 10 / 100 g 6/10 
