High GL (≥20): 223 foods in Sweets fall into this glycemic load range. This page lists them with full GL, GI, fiber, and serving data. Use this to identify which foods in Sweets work best for your blood sugar targets. Click any item for its complete nutritional breakdown.
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 31. 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.
What portion size should I aim for?
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?
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.