High Fiber foods — 1161 items in our database meet this criteria, with 492 also rated diabetes-friendly. Browse the list for glycemic load values, GI data, and full nutrition profiles for each food.
Of the 1161 foods on this page, 492 are rated Low GL (GL ≤10), 149 are Moderate (GL 11-19), and 519 should be Limited (GL ≥20). The average GL per 100g is 19. 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?
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?
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.