Low-GL Protein Sources

How do I choose the best foods from this list?

Start with the 2345 foods rated Low GL — they have a glycemic load of ≤10 per 100g, meaning minimal blood sugar impact. Of the 2345 foods listed here, 2345 meet that standard. Within those, choose the ones with more fiber and less saturated fat for the best overall metabolic profile.

What portion size should I aim for?

Pairing is as important as portioning. Adding protein and fiber to any meal with these foods slows gastric emptying and creates a smoother glucose curve. The difference between eating a food alone versus as part of a balanced meal can be 20-40% in peak blood glucose.

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.

Can cooking method change the glycemic impact?

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.