High Carb foods — 2154 items in our database meet this criteria, with 271 also rated diabetes-friendly. Browse the list for glycemic load values, GI data, and full nutrition profiles for each food.
🟡 Hearts of palmEat in Moderation · GL 14.9/100g · Tier 3
Quick Answers
How do I use this list for my diabetes diet?
Of the 2154 foods on this page, 271 are rated Low GL (GL ≤10), 545 are Moderate (GL 11-19), and 1337 should be Limited (GL ≥20). The average GL per 100g is 25. 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?
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 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.