We have identified 1337 high gl foods foods in our database. 0 of them have a diabetes-friendly glycemic load. Use the data below to make informed swaps and build meals around better metabolic profiles.
Glycemic load (GL) combines the glycemic index (GI) with the actual carbohydrate amount in 100g of the food. The foods on this page have an average GL per 100g of 33. GL ≤10 is low (diabetes-friendly), 11-19 is moderate, and ≥20 is high. Use the GL numbers next to each food to compare at a glance — two foods in the same category can have very different GL values.
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?
It depends on the specific food and your personal glycemic response. The 0 diabetes-friendly foods on this list are suitable for regular meals in normal portions. For the Moderate and Limit foods, frequency matters — once or twice a week with small portions is a more strategic approach. Use your glucose monitor to learn your individual response.
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.
Dietary reference — not medical advice. Information provided for educational purposes. Individual glycemic responses vary. Consult your healthcare provider for personalized guidance.