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.
Oatmeal and seed bun Low GI 45 GL 17 / 100 g 7/10 
Pappardelle pasta Medium GI 55 GL 17 / 100 g 5/10 
Penne pasta Medium GI 55 GL 17 / 100 g 5/10 Penne pasta, boiled Medium GI 55 GL 17 / 100 g 5/10 
Plum puree Low GI 29 GL 17 / 100 g 5/10 
Poppy seed dressing Medium GI 55 GL 17 / 100 g 2.5/10 Pork dumplings Medium GI 62 GL 17 / 100 g 4/10 Potstickers Medium GI 62 GL 17 / 100 g 4/10 Protein pocket Medium GI 60 GL 17 / 100 g 5/10 
Rice with peas, carrots, corn High GI 70 GL 17 / 100 g 4/10 
Roasted broad beans Low GI 30 GL 17 / 100 g 7/10 
Roasted gram flour Low GI 28 GL 17 / 100 g 8/10 
Roasted split chickpeas Low GI 28 GL 17 / 100 g 7.5/10 Salted caramel ice cream Medium GI 60 GL 17 / 100 g 2/10 Samsa Medium GI 60 GL 17 / 100 g 4/10 
Shaved ice High GI 80 GL 17 / 100 g 2/10 Spinach gnocchi Medium GI 65 GL 17 / 100 g 5/10 
Split chickpeas Low GI 28 GL 17 / 100 g 8/10 Steak potato High GI 75 GL 17 / 100 g 5/10 
Sweet potato brownie Low GI 45 GL 17 / 100 g 5/10 
Sweet potato fries Medium GI 60 GL 17 / 100 g 6/10 
Takoyaki batter High GI 70 GL 17 / 100 g 3/10 Tonus bread Low GI 45 GL 17 / 100 g 7/10 
TruBar Protein Bar Low GI 45 GL 17 / 100 g 4/10 Ugali High GI 70 GL 17 / 100 g 4/10 
Unsweetened dried cherries Low GI 22 GL 17 / 100 g 6/10 
Vegetable samosa Medium GI 60 GL 17 / 100 g 4.5/10 Whip Medium GI 65 GL 17 / 100 g 2/10 
Whole cinnamon muffin Low GI 45 GL 17 / 100 g 7/10 Whole wheat psyllium dough Low GI 45 GL 17 / 100 g 7/10 
Coconut flour Low GI 45 GL 17.1 / 100 g 8/10 
Roasted chickpea snack Low GI 28 GL 17.4 / 100 g 8.5/10 Chocolate, vanilla, and macadamia ice cream sundae Medium GI 60 GL 17.4 / 100 g 2/10 
Curry spice mix Low GI 30 GL 17.4 / 100 g 8/10 
Garam masala Low GI 30 GL 17.4 / 100 g 8/10 
Chaat masala Low GI 35 GL 17.5 / 100 g 5/10 Fiber syrup Low GI 25 GL 17.5 / 100 g 6/10 Whole-grain sourdough bread with natural almond or peanut butter Low GI 50 GL 17.5 / 100 g 7/10 
Corn bran Low GI 22 GL 17.6 / 100 g 8/10 
Spelt bread with cottage cheese and chives Medium GI 55 GL 17.6 / 100 g 7/10 
Sweet potato and chickpea dumplings Medium GI 55 GL 17.6 / 100 g 6/10 
100% whole wheat wrap (low gi, high fiber) Low GI 45 GL 18 / 100 g 7/10 
Asparagus roll Medium GI 65 GL 18 / 100 g 4/10 Avocado sushi Medium GI 55 GL 18 / 100 g 5/10 Baked pate toast Medium GI 65 GL 18 / 100 g 4/10 
Baked potato High GI 85 GL 18 / 100 g 4/10 Baked sushi roll Medium GI 65 GL 18 / 100 g 4/10 Banana pudding Medium GI 65 GL 18 / 100 g 2/10 
Black currant jelly Medium GI 65 GL 18 / 100 g 3/10 
Black garlic powder Low GI 30 GL 18 / 100 g 6.5/10 Blt sandwich Medium GI 65 GL 18 / 100 g 4/10 
Boiled plantain Medium GI 55 GL 18 / 100 g 6/10 Bruschetta with tomatoes and cheese Medium GI 65 GL 18 / 100 g 4/10 
Cabbage and Mushroom Dumplings Medium GI 55 GL 18 / 100 g 5/10 
Candied walnuts Low GI 45 GL 18 / 100 g 4/10 Canistel Medium GI 55 GL 18 / 100 g 7/10 Catalina dressing Medium GI 60 GL 18 / 100 g 2/10 Cherry slushie High GI 80 GL 18 / 100 g 1.5/10 Chili cheese nuggets Medium GI 65 GL 18 / 100 g 2/10 
Chili garlic seasoning Low GI 40 GL 18 / 100 g 7/10 
Chili salmon inari Medium GI 65 GL 18 / 100 g 4.5/10 Chocolate cottage cheese dumpling Medium GI 55 GL 18 / 100 g 4/10 Chocolate weight control powder Low GI 45 GL 18 / 100 g 4/10 
Cordyceps mushroom powder Low GI 30 GL 18 / 100 g 8/10 
Cornbread dressing Medium GI 65 GL 18 / 100 g 4/10 Cornish pasty Medium GI 60 GL 18 / 100 g 4/10 
Curd Cheese Cheesecake Medium GI 55 GL 18 / 100 g 3/10 Dahi puri Medium GI 65 GL 18 / 100 g 4/10 Dark chocolate sauce Low GI 35 GL 18 / 100 g 3/10 
Dried plums Low GI 29 GL 18 / 100 g 5/10 Dried yogurt Low GI 35 GL 18 / 100 g 4/10 Dutch baby pancake Medium GI 65 GL 18 / 100 g 4/10 Egg maki Medium GI 65 GL 18 / 100 g 5/10 
Fajita seasoning Low GI 40 GL 18 / 100 g 4/10 Fiber waffles Low GI 50 GL 18 / 100 g 6/10 
Fig balsamic dressing Medium GI 55 GL 18 / 100 g 3/10 
Filet-o-fish sandwich Medium GI 65 GL 18 / 100 g 3/10 Flatbread with cheese and ham Medium GI 65 GL 18 / 100 g 4/10 
Flour roux Low GI 50 GL 18 / 100 g 5/10 Fried beef dumplings Medium GI 65 GL 18 / 100 g 4/10 Fried clam belly roll Medium GI 65 GL 18 / 100 g 3/10 
Fried Dumpling Medium GI 65 GL 18 / 100 g 4/10 
Fried shallots Low GI 50 GL 18 / 100 g 4/10 
Fruit jam (fruit only, apple pectin, no added sugar) Low GI 50 GL 18 / 100 g 5/10 
Fruit preparation Medium GI 65 GL 18 / 100 g 3/10 
Fruit spread (100% fruit, no added sugar) Low GI 50 GL 18 / 100 g 5/10 Garlic chips Low GI 30 GL 18 / 100 g 6/10 
Generic ingredient Medium GI 60 GL 18 / 100 g 4/10 Gluten-free cheese rolls (baking powder) Medium GI 65 GL 18 / 100 g 4/10 
Glutinous rice High GI 87 GL 18 / 100 g 3/10 
Goulash spice mix Low GI 40 GL 18 / 100 g 6/10 Greek yogurt bar Medium GI 55 GL 18 / 100 g 3/10 
Green onion seasoning Low GI 50 GL 18 / 100 g 3.5/10 
Ham and cheese croissant Medium GI 65 GL 18 / 100 g 3.5/10 
High protein toast Medium GI 55 GL 18 / 100 g 6/10 
Homemade oat and nut biscuit (no added sugar) Low GI 40 GL 18 / 100 g 7/10 
Honey stevia Low GI 40 GL 18 / 100 g 4/10 
Jalapeño Seasoning Low GI 40 GL 18 / 100 g 7/10 
Khinkali Dumpling Medium GI 65 GL 18 / 100 g 4/10 Kottu roti Medium GI 65 GL 18 / 100 g 4/10 
