Cold Foods & Blood Sugar: 80 foods — 80 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.
Of the 80 foods on this page, 80 are rated Low GL (GL ≤10), 0 are Moderate (GL 11-19), and 0 should be Limited (GL ≥20). The average GL per 100g is 0. Click any food for its full glycemic profile, portion size comparison, and better alternatives in the same category.
What portion size should I aim for?
Portion control is one of the most effective blood sugar management tools. Each food page includes a portion comparison table showing GL for half, standard, and restaurant servings. You will often find that a half-serving brings the GL from high/moderate down to a much more manageable range.
Are there even better options outside this list?
Each food page includes a Better Alternatives grid — 4 lower-GL foods in the same category. Use those to discover swaps you may not have considered. Sometimes the difference between two similar foods is 10+ GL points.
What if I eat these at a restaurant?
Cooking method can matter, particularly for grains and starchy vegetables. Cooling and reheating increases resistant starch (lowers effective GI). Al dente cooking leaves more intact starch structure. Overcooking or pureeing breaks down fiber and increases the glycemic response.
Dietary reference — not medical advice. Information provided for educational purposes. Individual glycemic responses vary. Consult your healthcare provider for personalized guidance.