High Fiber Foods for Blood Sugar Control

What should I look for when choosing from these foods?

Of the 100 foods on this page, 100 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 1. 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?

Combining multiple foods from this list compounds the glycemic load. The total meal GL is roughly the sum of each food's GL. If you eat two foods rated Moderate (GL ~15 each), your total meal GL is ~30 — in the high range. Balance your plate: one carb choice, generous vegetables, and a protein source.