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.
Rhubarb fruit preparation Medium GI 55 GL 15 / 100 g 3/10 
Rice dumplings Medium GI 61 GL 15 / 100 g 4.5/10 
Rice noodles Medium GI 61 GL 15 / 100 g 4/10 
Salted potato High GI 78 GL 15 / 100 g 4/10 Samsa beef Medium GI 60 GL 15 / 100 g 4/10 
Seafood sauce Medium GI 55 GL 15 / 100 g 3/10 Shells and cheese Medium GI 65 GL 15 / 100 g 4/10 Spaghetti carbonara Medium GI 55 GL 15 / 100 g 4/10 
Spelt Carrot Cake with Xylitol Low GI 40 GL 15 / 100 g 5/10 Spelt crepe Medium GI 55 GL 15 / 100 g 6/10 
Spelt pancake Medium GI 55 GL 15 / 100 g 6/10 
Spiced vegetable fritters Medium GI 55 GL 15 / 100 g 5.5/10 Spinach cheese empanada Medium GI 55 GL 15 / 100 g 4/10 Spinach spätzle Medium GI 60 GL 15 / 100 g 5/10 Squid ink spaghetti Medium GI 55 GL 15 / 100 g 5/10 Standard portion Medium GI 60 GL 15 / 100 g 5/10 
Starch pudding High GI 70 GL 15 / 100 g 2.5/10 Sugar free chocolate mint candies Low GI 20 GL 15 / 100 g 2/10 Sushi Medium GI 55 GL 15 / 100 g 5/10 Sushi roll Medium GI 55 GL 15 / 100 g 5/10 
Sweet potato pancake Medium GI 55 GL 15 / 100 g 6.5/10 
Sweet potatoes roasted with minimal oil and seasoning High GI 70 GL 15 / 100 g 5/10 
Teriyaki sauce Medium GI 60 GL 15 / 100 g 2/10 Truffle paste Medium GI 55 GL 15 / 100 g 5/10 
Unknown ingredient 1 Medium GI 60 GL 15 / 100 g 5/10 Vanilla cheesecake Medium GI 55 GL 15 / 100 g 2/10 
Vanilla Pudding Powder High GI 75 GL 15 / 100 g 3/10 
Vanilla soft-serve ice cream Medium GI 60 GL 15 / 100 g 3/10 Vegeta seasoning Low GI 50 GL 15 / 100 g 2/10 
Vegetable dumpling Low GI 50 GL 15 / 100 g 5/10 
Vegetable fritter Medium GI 60 GL 15 / 100 g 4/10 Whipped cream topping Medium GI 60 GL 15 / 100 g 2/10 White pasta Low GI 50 GL 15 / 100 g 5/10 
Whole grain bread with hummus and tomato Low GI 50 GL 15 / 100 g 7.5/10 
Whole milk powder Low GI 40 GL 15 / 100 g 4/10 
Whole rye flour starter Low GI 40 GL 15 / 100 g 7/10 
Yam Low GI 54 GL 15 / 100 g 6/10 とんかつソース (Tonkatsu Sauce) Medium GI 55 GL 15 / 100 g 3/10 
Carob gum Low GI 20 GL 15.4 / 100 g 9/10 Nigella seeds Low GI 35 GL 15.4 / 100 g 8/10 
Spinach and cauliflower flatbread Medium GI 55 GL 15.4 / 100 g 6/10 
Black cumin Low GI 35 GL 15.5 / 100 g 8.5/10 
Punjabi platter Medium GI 62 GL 15.5 / 100 g 5/10 
Whole green moong dal (raw) Low GI 25 GL 15.7 / 100 g 9/10 
Crunchy roasted chickpeas coated in natural cocoa powder, without sugar Low GI 35 GL 15.8 / 100 g 8/10 
PB2 peanut powder Low GI 35 GL 15.8 / 100 g 5/10 
Banana (Saba) Low GI 51 GL 16 / 100 g 5/10 Barley bread Low GI 35 GL 16 / 100 g 7/10 Basmati rice, boiled Medium GI 58 GL 16 / 100 g 4/10 Boiled pasta farfalle Medium GI 55 GL 16 / 100 g 5/10 
Bread with seeds and whole grains Low GI 45 GL 16 / 100 g 7/10 
Brinjal rice Medium GI 60 GL 16 / 100 g 5/10 
Buckwheat Pancakes with Sugar-Free Jam Low GI 50 GL 16 / 100 g 6/10 Catalina Crunch Chocolate Peanut Butter Cereal Low GI 35 GL 16 / 100 g 5/10 Cheese flan Medium GI 55 GL 16 / 100 g 2/10 Chicken dumplings Medium GI 65 GL 16 / 100 g 5/10 Chicken fajita sandwich melt Medium GI 65 GL 16 / 100 g 4/10 
Chicken sandwich Medium GI 65 GL 16 / 100 g 5/10 
Chicken tamales Medium GI 65 GL 16 / 100 g 5/10 Chicken wrap Medium GI 65 GL 16 / 100 g 3/10 Chili seasoning Low GI 40 GL 16 / 100 g 3/10 Chili tuna pizza Medium GI 65 GL 16 / 100 g 4/10 
Chinese noodles Medium GI 58 GL 16 / 100 g 4.5/10 
Chocolate ice cream Medium GI 61 GL 16 / 100 g 3/10 
Cinnamon whisky Medium GI 65 GL 16 / 100 g 1.5/10 Coconut metabolism shake Low GI 45 GL 16 / 100 g 4/10 Condiments (average, mixed) Medium GI 55 GL 16 / 100 g 3/10 
Cornmeal cheese pudding Medium GI 65 GL 16 / 100 g 4/10 
Cucumber sushi roll Medium GI 65 GL 16 / 100 g 4/10 David Protein Bar (packaged) Low GI 45 GL 16 / 100 g 4/10 
Dill pickle seasoning Low GI 40 GL 16 / 100 g 5/10 
Dried celery powder Low GI 35 GL 16 / 100 g 5/10 
Dried cherries Low GI 22 GL 16 / 100 g 5/10 Dried fruit and nut ice cream Medium GI 60 GL 16 / 100 g 2/10 
Ezekiel bread Low GI 36 GL 16 / 100 g 7.5/10 
Ezekiel Sprouted Grain Bread Low GI 36 GL 16 / 100 g 7.5/10 
Ferrero Rocher Chocolate Low GI 40 GL 16 / 100 g 2/10 
Fruit puree gummies Low GI 35 GL 16 / 100 g 4/10 Futo maki sushi Medium GI 55 GL 16 / 100 g 5/10 
General Tso's Chicken Medium GI 65 GL 16 / 100 g 3.5/10 
Gluten-Free Pudding Powder High GI 75 GL 16 / 100 g 4/10 Gobi paratha Medium GI 55 GL 16 / 100 g 5/10 
Gruyere cheese flavor (non-dairy) Medium GI 65 GL 16 / 100 g 2/10 
Gyros spice mix Low GI 40 GL 16 / 100 g 6/10 Herb crepe Medium GI 65 GL 16 / 100 g 5/10 Herb food Low GI 50 GL 16 / 100 g 5/10 
High Protein Bar Low GI 45 GL 16 / 100 g 4/10 High protein bread sourdough Low GI 50 GL 16 / 100 g 6/10 High protein candies Low GI 45 GL 16 / 100 g 3/10 High protein white chocolate Low GI 45 GL 16 / 100 g 3/10 Homemade arrowroot pudding with vanilla High GI 85 GL 16 / 100 g 4/10 
Idli High GI 70 GL 16 / 100 g 5/10 
Idly (Steamed Rice Cake) High GI 70 GL 16 / 100 g 5/10 Israeli couscous (cooked) Medium GI 65 GL 16 / 100 g 5/10 
Lentil and buckwheat dumplings Medium GI 55 GL 16 / 100 g 6/10 
Linguini pasta Low GI 50 GL 16 / 100 g 4/10 Lo mein noodles Medium GI 58 GL 16 / 100 g 4/10 Low GI bread Low GI 40 GL 16 / 100 g 7/10 
Manicotti pasta Medium GI 55 GL 16 / 100 g 5/10 
Mint ice cream Medium GI 60 GL 16 / 100 g 3.5/10 
