High-Fiber Foods Rated Eat-in-Moderation

How do I use this list for my diabetes diet?

Of the 149 foods on this page, 0 are rated Low GL (GL ≤10), 149 are Moderate (GL 11-19), and 0 should be Limited (GL ≥20). The average GL per 100g is 15. Click any food for its full glycemic profile, portion size comparison, and better alternatives in the same category.

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.

Can I eat these foods every day?

Individual blood sugar responses vary. The GL numbers are population averages — your personal response may be different. If you wear a CGM or check your blood sugar, test your response to specific foods from this list. Note which ones produce the smoothest curve for you, and build your regular rotation around those.

What if I eat these at a restaurant?

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.