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.
Meat pie with tomato sauce Medium GI 55 GL 10 / 100 g 4/10 
Meat Spring Rolls Low GI 45 GL 10 / 100 g 5.5/10 Milk dessert Medium GI 55 GL 10 / 100 g 3/10 
Millet porridge cooked with almond milk with raspberry mousse Medium GI 65 GL 10 / 100 g 6/10 
Millet pudding with vanilla and xylitol Low GI 50 GL 10 / 100 g 6/10 Millet salad Low GI 52 GL 10 / 100 g 7.5/10 
Mixed spices Low GI 20 GL 10 / 100 g 8/10 Multivitamin (from concentrated organic whole foods) Low GI 25 GL 10 / 100 g 7/10 
Mustard seed powder (ground mustard seeds) Low GI 35 GL 10 / 100 g 7/10 
Mustard seeds Low GI 35 GL 10 / 100 g 8/10 
Nut and seed bar with natural sweetener Low GI 35 GL 10 / 100 g 7/10 
Oat bran muffin with low-fat cottage cheese and tomato Low GI 48 GL 10 / 100 g 6.5/10 
Oat porridge with plant milk and banana Medium GI 55 GL 10 / 100 g 7.5/10 
Oatmeal with Fresh Pineapple Medium GI 55 GL 10 / 100 g 7.5/10 Oatmeal with fruit Medium GI 55 GL 10 / 100 g 7.5/10 Oatmeal with strawberries and nuts Low GI 50 GL 10 / 100 g 8/10 Peeled potatoes Medium GI 60 GL 10 / 100 g 6/10 
Plant-based chocolate soy ice cream (low-fat) Low GI 50 GL 10 / 100 g 3/10 Plant-based schnitzel Medium GI 55 GL 10 / 100 g 4/10 
Polenta Medium GI 68 GL 10 / 100 g 5.5/10 
Pork pie Low GI 45 GL 10 / 100 g 3/10 
Potato salad Medium GI 65 GL 10 / 100 g 4/10 Potato salad with yogurt Medium GI 65 GL 10 / 100 g 5/10 
Potato skin Low GI 50 GL 10 / 100 g 7/10 Potato stew Medium GI 65 GL 10 / 100 g 5.5/10 Potato with skin Medium GI 60 GL 10 / 100 g 7.5/10 
Prepared macaroni and cheese Medium GI 64 GL 10 / 100 g 2/10 Quark dessert Medium GI 55 GL 10 / 100 g 3/10 
Rissole Medium GI 55 GL 10 / 100 g 4/10 Roasted pumpkin Medium GI 65 GL 10 / 100 g 8/10 
Salmon wrap Medium GI 55 GL 10 / 100 g 7/10 
Seven spice chili powder Low GI 20 GL 10 / 100 g 6/10 
Shrimp tempura Medium GI 55 GL 10 / 100 g 4/10 
Sondino Medium GI 65 GL 10 / 100 g 2/10 Sour cream potato salad Medium GI 65 GL 10 / 100 g 5/10 Southwest corn salad Low GI 52 GL 10 / 100 g 7/10 
Soy milk powder Low GI 30 GL 10 / 100 g 8/10 Spanakopita Low GI 45 GL 10 / 100 g 5/10 Spelt porridge Low GI 45 GL 10 / 100 g 7/10 Spices (spicy) Low GI 20 GL 10 / 100 g 7/10 Spinach crepe Medium GI 55 GL 10 / 100 g 6/10 
Spring roll (vegetable) Low GI 45 GL 10 / 100 g 6/10 Sprouted grain toast with mashed avocado and poached egg Low GI 45 GL 10 / 100 g 7.5/10 
Sriracha sauce Low GI 50 GL 10 / 100 g 4/10 Sugar free dulce de leche Low GI 35 GL 10 / 100 g 4/10 
Sweet corn Low GI 52 GL 10 / 100 g 6/10 
Sweet Corn Low GI 52 GL 10 / 100 g 5/10 
Sweet potatoes Low GI 50 GL 10 / 100 g 7/10 
Sweetcorn Low GI 52 GL 10 / 100 g 6/10 Taro milk tea Medium GI 65 GL 10 / 100 g 2/10 
Temaki hand roll with real crab, avocado, and greek yogurt Medium GI 55 GL 10 / 100 g 7.5/10 
Tequila Sombrero Cocktail Medium GI 55 GL 10 / 100 g 2/10 
Tofu Whole Grain Rice Paper Rolls Low GI 48 GL 10 / 100 g 7/10 Turkey nugget Medium GI 55 GL 10 / 100 g 3/10 
Turmeric powder Low GI 15 GL 10 / 100 g 8/10 
Turmeric root Low GI 15 GL 10 / 100 g 9/10 
Unripe banana Low GI 42 GL 10 / 100 g 8/10 Vegan lasagna Low GI 48 GL 10 / 100 g 6/10 Vegan taco Low GI 45 GL 10 / 100 g 6/10 
Vegetable and quinoa patty (baked) Low GI 45 GL 10 / 100 g 8/10 Vegetarian Kiev Medium GI 55 GL 10 / 100 g 4/10 Waxy potato Medium GI 58 GL 10 / 100 g 8/10 
Wendy's Salad Dressing Low GI 45 GL 10 / 100 g 3/10 
Wheat bran Low GI 15 GL 10 / 100 g 8/10 
Wheat bread low carb Low GI 40 GL 10 / 100 g 8/10 
Wheat sourdough starter Medium GI 55 GL 10 / 100 g 6/10 White corn Low GI 52 GL 10 / 100 g 6/10 
Whole grain brown rice and lentil blend Low GI 45 GL 10 / 100 g 8/10 
Whole grain corn Low GI 52 GL 10 / 100 g 7/10 
Whole wheat macaroni with reduced-fat cheese sauce Low GI 50 GL 10 / 100 g 7/10 Whole-grain wrap with cottage cheese, fresh herbs, and vegetables Low GI 48 GL 10 / 100 g 7.5/10 
Wild rice Low GI 45 GL 10 / 100 g 8/10 
Yellow corn Low GI 52 GL 10 / 100 g 7/10 
Yellow potato Medium GI 58 GL 10 / 100 g 5/10 Young potato Medium GI 57 GL 10 / 100 g 6/10 크림새우 (Cream Shrimp) Medium GI 55 GL 10 / 100 g 3/10 
High-Fiber Dark Chocolate Low GI 23 GL 10.6 / 100 g 6/10 Sugar free caramel chocolate nougat peanuts Low GI 18 GL 10.8 / 100 g 3/10 
Unsweetened coconut flakes Low GI 45 GL 10.8 / 100 g 6/10 
Allspice Low GI 15 GL 11 / 100 g 9/10 
Apple butter (unsweetened) Low GI 40 GL 11 / 100 g 6/10 
Apple compote Low GI 50 GL 11 / 100 g 4/10 Asian marinade (soy sauce, garlic, ginger, sesame oil, brown sugar) Low GI 50 GL 11 / 100 g 4/10 
Baby potatoes Medium GI 65 GL 11 / 100 g 5/10 
Baby red potatoes High GI 70 GL 11 / 100 g 5/10 
Baby white potatoes Medium GI 62 GL 11 / 100 g 6/10 
Banana nice cream Low GI 51 GL 11 / 100 g 8/10 Barebells flavor blend Low GI 35 GL 11 / 100 g 4/10 
Basque cheesecake Low GI 45 GL 11 / 100 g 3/10 
Bay leaf Low GI 15 GL 11 / 100 g 8/10 Beef taquitos Low GI 50 GL 11 / 100 g 4/10 Berry muesli Low GI 50 GL 11 / 100 g 6.5/10 
Big mac burger Medium GI 55 GL 11 / 100 g 3/10 Black garlic Low GI 30 GL 11 / 100 g 7/10 
Black sesame gelato Low GI 45 GL 11 / 100 g 3/10 
Blended frozen bananas with dark cocoa powder Low GI 45 GL 11 / 100 g 7.5/10 
Boiled and refrigerated potato Medium GI 56 GL 11 / 100 g 7/10 Boiled corn kernel Low GI 52 GL 11 / 100 g 6/10 Breaded cheese sticks (air fried) Low GI 50 GL 11 / 100 g 3/10 Brookie flourless Low GI 35 GL 11 / 100 g 6/10 
