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.
Manwich sauce Medium GI 65 GL 12 / 100 g 2/10 
Mashed potatoes High GI 80 GL 12 / 100 g 4/10 
Millet pudding Medium GI 65 GL 12 / 100 g 6.5/10 
Minced meat pie Medium GI 55 GL 12 / 100 g 4/10 
Mission Carb Balance Tortilla Low GI 35 GL 12 / 100 g 6/10 
Mixed grains Low GI 50 GL 12 / 100 g 6/10 
Mushroom and cabbage croquette Medium GI 55 GL 12 / 100 g 5.5/10 NutraBio Intra Blast powder Medium GI 60 GL 12 / 100 g 4/10 
Oat & Whey Protein Pancake Medium GI 55 GL 12 / 100 g 6.5/10 
Packaged meal Medium GI 65 GL 12 / 100 g 3/10 
Parsley potatoes Medium GI 65 GL 12 / 100 g 5.5/10 
Pasta meat Medium GI 60 GL 12 / 100 g 4/10 Pasta with fish ragu Medium GI 55 GL 12 / 100 g 6/10 Pasta with sauce Medium GI 55 GL 12 / 100 g 5/10 Pastitsio Medium GI 65 GL 12 / 100 g 4/10 
Pea pasta Low GI 22 GL 12 / 100 g 8/10 
Plant protein fudge brownie bar Low GI 35 GL 12 / 100 g 4/10 Puff pastry with nduja, sausage, and bell pepper Medium GI 55 GL 12 / 100 g 3/10 
Purple sweet potato Low GI 44 GL 12 / 100 g 8/10 
Quinoa dumplings Low GI 50 GL 12 / 100 g 7/10 Ramen bowl Medium GI 65 GL 12 / 100 g 3/10 Ras el hanout Low GI 20 GL 12 / 100 g 8/10 
Red spaghetti Medium GI 55 GL 12 / 100 g 5.5/10 Rice braised pork Medium GI 65 GL 12 / 100 g 4/10 Russell stover sugar free caramel chocolate Low GI 18 GL 12 / 100 g 2/10 Russell stover sugar free chocolate coconut candies Low GI 20 GL 12 / 100 g 2/10 
Sandwich with rye bread, grilled chicken breast, and fresh spinach Medium GI 55 GL 12 / 100 g 7/10 
Sauteed corn Medium GI 55 GL 12 / 100 g 6/10 Soup base Low GI 40 GL 12 / 100 g 2/10 Spaghetti with tomato sauce Medium GI 55 GL 12 / 100 g 5/10 Speck, red pepper, and arugula wrap Medium GI 55 GL 12 / 100 g 5/10 Spices (masala blend) Low GI 20 GL 12 / 100 g 8/10 
Sprouted whole brown rice Low GI 54 GL 12 / 100 g 7.5/10 Steamed vegetable dumplings Low GI 50 GL 12 / 100 g 6/10 Strawberries in syrup Medium GI 65 GL 12 / 100 g 3/10 Sweet potato oven fries with olive oil Low GI 50 GL 12 / 100 g 8/10 Sweet potato puree Medium GI 61 GL 12 / 100 g 7/10 
Syrniki Medium GI 55 GL 12 / 100 g 4/10 
Unsweetened Raspberry Jam Low GI 45 GL 12 / 100 g 6/10 
Vegan cheddar Medium GI 60 GL 12 / 100 g 3/10 
Vegan cheese Medium GI 60 GL 12 / 100 g 2/10 
Vegan schnitzel Medium GI 60 GL 12 / 100 g 4/10 
Vegetable and hummus wrap (whole wheat tortilla) Low GI 45 GL 12 / 100 g 7.5/10 
Veggie chow mein Medium GI 55 GL 12 / 100 g 5/10 Wheat berry Low GI 48 GL 12 / 100 g 7/10 Wheat chili Medium GI 55 GL 12 / 100 g 6/10 Wheat porridge Low GI 50 GL 12 / 100 g 7/10 
Whole grain brown rice Low GI 50 GL 12 / 100 g 5/10 
Whole Spelt Carrot Cake Low GI 35 GL 12 / 100 g 6/10 
Whole wheat couscous Low GI 50 GL 12 / 100 g 6/10 
Yukon gold potato Medium GI 58 GL 12 / 100 g 6/10 
Avocado Tikki Medium GI 55 GL 12.1 / 100 g 6/10 
Sweet Potato with Skin Medium GI 61 GL 12.3 / 100 g 7/10 
Green lentils Low GI 21 GL 12.6 / 100 g 9/10 
Lentils (raw) Low GI 21 GL 12.6 / 100 g 8/10 
Advocaat liqueur Low GI 50 GL 13 / 100 g 2/10 Agave sweetener Low GI 17 GL 13 / 100 g 2/10 
Apple pie Low GI 38 GL 13 / 100 g 4/10 Bacon cheeseburger Medium GI 60 GL 13 / 100 g 2/10 
Baked corn Medium GI 60 GL 13 / 100 g 5.5/10 Baked samosa with whole-wheat or chickpea flour pastry Low GI 48 GL 13 / 100 g 6/10 Baked sushi roll chicken Medium GI 60 GL 13 / 100 g 4/10 
Banana oat bake Low GI 40 GL 13 / 100 g 7/10 
Beef and cheese chimichanga Medium GI 60 GL 13 / 100 g 3/10 Beef gyoza Low GI 50 GL 13 / 100 g 4/10 
Beef pilaf Medium GI 60 GL 13 / 100 g 5/10 Breakfast burrito Medium GI 55 GL 13 / 100 g 4/10 
Brown basmati rice cooked Low GI 50 GL 13 / 100 g 7/10 Buhta Medium GI 55 GL 13 / 100 g 6/10 
Canned cherry Medium GI 60 GL 13 / 100 g 3/10 
Canned yams Medium GI 65 GL 13 / 100 g 4/10 Carrot tempura Medium GI 60 GL 13 / 100 g 5/10 
Chai spice mix Low GI 20 GL 13 / 100 g 9/10 Chicken burger Medium GI 65 GL 13 / 100 g 4/10 
Chicken taquitos Medium GI 60 GL 13 / 100 g 6/10 Chocolate oatmeal Medium GI 65 GL 13 / 100 g 4/10 
Clear Dessert Gelatin High GI 70 GL 13 / 100 g 2.5/10 
Cream shake Medium GI 60 GL 13 / 100 g 2/10 Cucumber roll Medium GI 55 GL 13 / 100 g 6.5/10 
Custard apple Low GI 54 GL 13 / 100 g 6/10 
Dark chocolate bar Low GI 35 GL 13 / 100 g 5/10 Date curry dip Low GI 45 GL 13 / 100 g 4/10 
Dried peas Low GI 22 GL 13 / 100 g 9/10 Egg mcmuffin Low GI 47 GL 13 / 100 g 3/10 Elephant foot yam Low GI 50 GL 13 / 100 g 8/10 
Fire roasted corn Medium GI 60 GL 13 / 100 g 6/10 
Five spice powder Low GI 20 GL 13 / 100 g 8/10 
Flatbread with grilled chicken, fresh vegetables, and minimal cheese Medium GI 60 GL 13 / 100 g 6/10 
Flatbread Wrap Medium GI 60 GL 13 / 100 g 5/10 
Fried okra Medium GI 55 GL 13 / 100 g 4/10 
Frozen mashed potato High GI 80 GL 13 / 100 g 4/10 Fruit juice pop Medium GI 65 GL 13 / 100 g 3/10 Fruit popsicle Medium GI 65 GL 13 / 100 g 3/10 
Gallo Pinto Medium GI 55 GL 13 / 100 g 6.5/10 Gluten free cake Low GI 35 GL 13 / 100 g 4/10 
Grilled salmon Medium GI 60 GL 13 / 100 g 6/10 
Grits with Blueberries and Milk Medium GI 65 GL 13 / 100 g 5/10 Ground sumac Low GI 35 GL 13 / 100 g 8/10 Gyoza Low GI 50 GL 13 / 100 g 5/10 Hart's Natural Protein Bar Low GI 40 GL 13 / 100 g 5/10 
