Low GL Yet High Saturated Fat — Foods With Mixed Signals

What makes a food qualify for this list?

Focus on the Low GL foods first (1105 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.

Can cooking method change the glycemic impact?

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.