Food Comparisons for Diabetes

Side-by-side glycemic load comparison of 56 food pairs. Quickly see which foods have lower blood sugar impact — GL, fiber, carbs, protein, and more.

Dietary reference — not medical advice. Always check your own blood glucose response.

💡 How to use: ✅ marks which food is better on each metric. Click any comparison to see the full side-by-side data table. For complete nutrition facts, visit each food's individual page.

🏆 Best vs Worst in Category (14 pairs)

Diabetes-friendly vs high-GL foods in the same category

Leavening agents vs Cake 🟢 GL 6.5   vs   🔴 GL 53.5
Snacks vs Popcorn 🟢 GL 0.8   vs   🔴 GL 45.4
Gelatin desserts vs Sugars 🟢 GL 1.8   vs   🔴 GL 42.8
Alfalfa seeds vs Pepeao 🟢 GL 0.1   vs   🔴 GL 50.2
Beverages vs Strawberry-flavor beverage mix 🟢 GL 0.1   vs   🔴 GL 40.9
Cheese vs Milk 🟢 GL 0.1   vs   🔴 GL 33.2
Babyfood vs Babyfood 🟢 GL 0.4   vs   🔴 GL 39.5
Vitasoy USA Organic Nasoya vs Noodles 🟢 GL 0.1   vs   🔴 GL 33.2
Olives vs Prunes 🟢 GL 0.3   vs   🔴 GL 43.7
Corn bran vs Cornstarch 🟢 GL 4.4   vs   🔴 GL 60.2
Seeds vs Nuts 🟢 GL 0.4   vs   🔴 GL 20
Chili vs Rice and vermicelli mix 🟢 GL 3   vs   🔴 GL 40.6
KFC vs Fast foods 🟢 GL 0.1   vs   🔴 GL 34.9
Soup vs Potato soup 🟢 GL 0.1   vs   🔴 GL 39.5

🍳 Raw vs Cooked (23 pairs)

How cooking changes glycemic impact

Amaranth leaves vs Amaranth leaves 🟢 GL 2.5   vs   🟢 GL 2.5
Sausage vs Sausage 🟢 GL 0   vs   🟢 GL 0
Sausage vs Sausage 🟢 GL 0   vs   🟢 GL 0
Egg vs Egg 🟢 GL 0.4   vs   🟢 GL 0.3
Chicken vs Chicken 🟢 GL 0   vs   🟢 GL 0
Chicken vs Chicken 🟢 GL 0   vs   🟢 GL 0
Chicken vs Chicken 🟢 GL 0   vs   🟢 GL 0
Pork vs Pork 🟢 GL 0   vs   🟢 GL 0
Pork vs Pork 🟢 GL 0   vs   🟢 GL 0
Pork vs Pork 🟢 GL 0   vs   🟢 GL 0
Lentils vs Lentils 🔴 GL 20.4   vs   🟢 GL 4.7
Lupins vs Lupins 🟢 GL 8.3   vs   🟢 GL 2.7
Mothbeans vs Mothbeans 🔴 GL 23.9   vs   🟢 GL 8.1
Mollusks vs Mollusks 🟢 GL 0   vs   🟢 GL 0
Oat bran vs Oat bran 🔴 GL 33.8   vs   🟢 GL 5.9
Rice vs Rice 🔴 GL 52.4   vs   🟡 GL 14.5
Rice vs Rice 🔴 GL 51.9   vs   🟡 GL 14.5
Beef vs Beef 🟢 GL 0   vs   🟢 GL 0
Beef vs Beef 🟢 GL 0   vs   🟢 GL 0
Beef vs Beef 🟢 GL 0   vs   🟢 GL 0
Veal vs Veal 🟢 GL 0   vs   🟢 GL 0
Lamb vs Lamb 🟢 GL 0   vs   🟢 GL 0
Lamb vs Lamb 🟢 GL 0   vs   🟢 GL 0
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Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.