Best Vegetables for Diabetes: 100 foods — 100 rated diabetes-friendly. The average glycemic load per 100g is 0. Use this page to find options that fit your blood sugar goals. Click any food for its full GL breakdown, portion size comparison, and nutrition facts.
Focus on the Low GL foods first (100 on this list). They have GL ≤10. Then, if you are looking for variety, the moderate-GL options (0) can be worked in with smaller portions. The key is checking the GL number on each food's page — small differences in GL translate to real differences in your blood sugar.
Does portion size really make that much difference?
The standard serving determines the GL you see on this page. But half-portions cut the GL in half — a simple and powerful strategy. For any food rated Moderate or Limit, try eating half the standard serving and filling the rest of your plate with non-starchy vegetables and lean protein.
Are there even better options outside this list?
Yes — and you can find them by clicking any food and checking the Better Alternatives section on its page. That section shows 4 other foods in the same category with lower glycemic loads. It is one click away from every food on this list.
What about combining multiple foods from this list?
Restaurant portions are often 2-3x the standard serving shown on this page. If you eat out, mentally halve the portion or ask for a box at the start of the meal. The GL doubles with double the portion — awareness is your best tool.
Dietary reference — not medical advice. Information provided for educational purposes. Individual glycemic responses vary. Consult your healthcare provider for personalized guidance.