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.
Buckwheat groats boiled Low GI 54 GL 11 / 100 g 7.5/10 
Buckwheat pancakes (galettes) Low GI 50 GL 11 / 100 g 7/10 
Buffalo chicken tenders Medium GI 60 GL 11 / 100 g 3/10 Canned peach compote Medium GI 60 GL 11 / 100 g 4/10 Carb balance wrap Low GI 35 GL 11 / 100 g 6/10 Cheese pie Low GI 45 GL 11 / 100 g 4/10 
Chick-fil-A Salad Dressing Low GI 45 GL 11 / 100 g 3/10 
Chickpea flour wrap Low GI 35 GL 11 / 100 g 7.5/10 Chili lemon zest mix Low GI 20 GL 11 / 100 g 9/10 Chili lime seasoning Low GI 20 GL 11 / 100 g 7/10 
Chocolate mousse Low GI 40 GL 11 / 100 g 3/10 Chocolate overnight oats Low GI 50 GL 11 / 100 g 6/10 Chocolate smoothie bowl Medium GI 55 GL 11 / 100 g 4/10 Chocolate-covered frozen banana slice Low GI 35 GL 11 / 100 g 6/10 Chocolate-hazelnut homogenized cheese Medium GI 55 GL 11 / 100 g 3/10 Coconut protein bar Low GI 35 GL 11 / 100 g 4/10 
Cooked Quinoa Low GI 53 GL 11 / 100 g 7/10 
Corn kernels Low GI 52 GL 11 / 100 g 6.5/10 
Corn on the cob Low GI 52 GL 11 / 100 g 6/10 
Creamy original slices Medium GI 60 GL 11 / 100 g 2/10 Crème brûlée Low GI 38 GL 11 / 100 g 2/10 
Dark cooked pasta Low GI 45 GL 11 / 100 g 6/10 
Deep fried calamari in batter Medium GI 60 GL 11 / 100 g 4/10 Diabetic cocoa cream Low GI 25 GL 11 / 100 g 4/10 Dibeta supplement Low GI 25 GL 11 / 100 g 6/10 
Dried coconut Low GI 45 GL 11 / 100 g 6/10 Dried gourd strips Low GI 45 GL 11 / 100 g 5/10 
Dried pinto beans Low GI 39 GL 11 / 100 g 8/10 
Egg rolls Low GI 45 GL 11 / 100 g 4/10 
Energy balls Low GI 35 GL 11 / 100 g 7/10 
Falafel Low GI 35 GL 11 / 100 g 7/10 Falafel patty Low GI 35 GL 11 / 100 g 6/10 
Firecracker sauce Medium GI 55 GL 11 / 100 g 2/10 
Fish fingers Low GI 50 GL 11 / 100 g 5.5/10 Flan Low GI 45 GL 11 / 100 g 2/10 
Flourless Seed Bread Low GI 35 GL 11 / 100 g 7/10 Fried fish sticks Low GI 50 GL 11 / 100 g 3/10 Fried garlic Low GI 30 GL 11 / 100 g 5/10 Fried giant squid Medium GI 60 GL 11 / 100 g 4/10 Fried veggie patty Low GI 50 GL 11 / 100 g 5/10 
Frozen banana Low GI 51 GL 11 / 100 g 6/10 Frozen quinoa Low GI 53 GL 11 / 100 g 7.5/10 Fruit soup (cherry compote) Medium GI 65 GL 11 / 100 g 3/10 
Full fat sprouted corn Low GI 52 GL 11 / 100 g 6/10 
Gelato Low GI 45 GL 11 / 100 g 3.5/10 Gently cooked blueberries (no added sweeteners or thickeners) Low GI 53 GL 11 / 100 g 8/10 
Ginger powder Low GI 15 GL 11 / 100 g 7/10 
Glazed carrots Medium GI 60 GL 11 / 100 g 4/10 
Glogi Mulled Drink Medium GI 60 GL 11 / 100 g 2/10 
Go active high protein mousse Low GI 35 GL 11 / 100 g 6/10 
Grilled corn Low GI 52 GL 11 / 100 g 6/10 
Ground dried ginger (spice) Low GI 15 GL 11 / 100 g 8/10 Har gow Low GI 50 GL 11 / 100 g 5/10 
Hawthorn flower Low GI 20 GL 11 / 100 g 9/10 
Hazelnut chocolate protein bar Low GI 35 GL 11 / 100 g 7/10 
Hazelnut dark chocolate spread (minimal added sugar) Low GI 35 GL 11 / 100 g 4/10 Kirkland protein bar (packaged) Low GI 35 GL 11 / 100 g 5/10 
Lemon cheesecake protein bar Low GI 35 GL 11 / 100 g 4/10 Lentil rice pouch Low GI 50 GL 11 / 100 g 6/10 
Macaroni salad Low GI 45 GL 11 / 100 g 4/10 
Mini Plant-Based Mozzarella Medium GI 60 GL 11 / 100 g 3/10 
Nicks high protein vanilla wafer Low GI 35 GL 11 / 100 g 4/10 
Oatmeal with Plum Jam Medium GI 55 GL 11 / 100 g 7/10 Ogi High GI 75 GL 11 / 100 g 4/10 
Open-face sandwich on baked sweet potato slices with hummus spread Low GI 50 GL 11 / 100 g 8/10 Panna cotta Low GI 45 GL 11 / 100 g 2/10 Pasta salad Low GI 45 GL 11 / 100 g 5/10 Pasta with vegetables Medium GI 55 GL 11 / 100 g 5/10 Pears in gelatin Medium GI 60 GL 11 / 100 g 3/10 Pilaf spice mix Low GI 20 GL 11 / 100 g 8/10 
Plant-based hand roll (tofu, brown rice) Low GI 50 GL 11 / 100 g 7.5/10 
Potato gratin High GI 70 GL 11 / 100 g 4/10 
Protein Bar Chocolate Chip Cookie Dough Low GI 35 GL 11 / 100 g 7/10 Protein cookie Low GI 35 GL 11 / 100 g 5/10 
Quinoa (cooked) Low GI 53 GL 11 / 100 g 7/10 
Quinoa boiled Low GI 53 GL 11 / 100 g 7.5/10 Red quinoa Low GI 53 GL 11 / 100 g 7/10 
Relish Medium GI 55 GL 11 / 100 g 3/10 
Ricotta and oat pancakes Medium GI 55 GL 11 / 100 g 6.5/10 
Russet potato Medium GI 60 GL 11 / 100 g 5/10 
Rye sourdough starter Low GI 45 GL 11 / 100 g 7/10 
Sapota Medium GI 55 GL 11 / 100 g 6/10 
Schezwan sauce Low GI 45 GL 11 / 100 g 3/10 
Seasoning Low GI 50 GL 11 / 100 g 2/10 
Seed and Grain Bread Low GI 45 GL 11 / 100 g 8/10 Skyr cheesecake Medium GI 55 GL 11 / 100 g 5/10 
Spice blend Low GI 20 GL 11 / 100 g 6/10 
Sprouted millet Low GI 50 GL 11 / 100 g 6/10 
Sprouted ragi Low GI 45 GL 11 / 100 g 7.5/10 
Steamed and mashed purple yam with unsweetened coconut cream and cinnamon Low GI 45 GL 11 / 100 g 8/10 
Steamed corn Low GI 52 GL 11 / 100 g 6/10 Stir-fry sauce Low GI 50 GL 11 / 100 g 3/10 
Strawberry cream Medium GI 55 GL 11 / 100 g 4/10 Tacos Medium GI 55 GL 11 / 100 g 5/10 Tikka spice mix Low GI 20 GL 11 / 100 g 6/10 
Tri-color quinoa Low GI 53 GL 11 / 100 g 7.5/10 
Turkey pot pie Medium GI 55 GL 11 / 100 g 4/10 Vegan cordon bleu Medium GI 60 GL 11 / 100 g 3/10 
Vegan nuggets Medium GI 60 GL 11 / 100 g 5.5/10 Vegetarian gyros Medium GI 55 GL 11 / 100 g 5/10 
