High Protein Low Carb Foods

High Protein Low Carb Foods: 80 foods — 80 rated diabetes-friendly. The average glycemic load per 100g is 1. Use this page to find options that fit your blood sugar goals. Click any food for its full GL breakdown, portion size comparison, and nutrition facts.
🟢 Vitasoy USA Organic Nasoya Low GL · GL 0.1/100g · Tier 3
🟢 Vitasoy USA Azumaya Low GL · GL 0.1/100g · Tier 3
🟢 Tofu Low GL · GL 0.1/100g · Tier 3
🟢 Tofu Low GL · GL 0.2/100g · Tier 3
🟢 Vitasoy USA Azumaya Low GL · GL 0.2/100g · Tier 3
🟢 Vitasoy USA Low GL · GL 0.3/100g · Tier 3
🟢 Vitasoy USA Organic Nasoya Low GL · GL 0.3/100g · Tier 3
🟢 Vitasoy USA Low GL · GL 0.3/100g · Tier 3
🟢 Tofu Low GL · GL 0.4/100g · Tier 3
🟢 MORI-NU Low GL · GL 0.4/100g · Tier 3
🟢 MORI-NU Low GL · GL 0.4/100g · Tier 3
🟢 Vitasoy USA Low GL · GL 0.4/100g · Tier 3
🟢 Vitasoy USA Organic Nasoya Low GL · GL 0.4/100g · Tier 3
🟢 Vitasoy USA Organic Nasoya Sprouted Low GL · GL 0.4/100g · Tier 3
🟢 Vitasoy USA Azumaya Low GL · GL 0.4/100g · Tier 3
🟢 Vitasoy USA Low GL · GL 0.5/100g · Tier 3
🟢 HOUSE FOODS Premium Soft Tofu Low GL · GL 0.5/100g · Tier 3
🟢 Soymilk (all flavors) Low GL · GL 0.5/100g · Tier 3
🟢 SILK Unsweetened Low GL · GL 0.5/100g · Tier 3
🟢 Tofu Low GL · GL 0.6/100g · Tier 3
🟢 Vitasoy USA Low GL · GL 0.6/100g · Tier 3
🟢 MORI-NU Low GL · GL 0.7/100g · Tier 3
🟢 Tofu Low GL · GL 0.8/100g · Tier 3
🟢 MORI-NU Low GL · GL 0.9/100g · Tier 3
🟢 Soybeans Low GL · GL 0.9/100g · Tier 3
🟢 Soybeans Low GL · GL 0.9/100g · Tier 3
🟢 Beans Low GL · GL 1/100g · Tier 3
🟢 Soy protein isolate Low GL · GL 1/100g · Tier 3
🟢 Vegetarian fillets Low GL · GL 1.1/100g · Tier 3
🟢 Bacon Low GL · GL 1.1/100g · Tier 3
🟢 Tofu Low GL · GL 1.1/100g · Tier 3
🟢 SILK Light Plain Low GL · GL 1.1/100g · Tier 3
🟢 MORI-NU Low GL · GL 1.1/100g · Tier 3
🟢 SILK Plain Low GL · GL 1.1/100g · Tier 3
🟢 SILK Plus Omega-3 DHA Low GL · GL 1.1/100g · Tier 3
🟢 Soymilk (All flavors) Low GL · GL 1.2/100g · Tier 3
🟢 Soymilk Low GL · GL 1.2/100g · Tier 3
🟢 Luncheon slices Low GL · GL 1.3/100g · Tier 3
🟢 Meatballs Low GL · GL 1.3/100g · Tier 3
🟢 Vegetarian meatloaf or patties Low GL · GL 1.3/100g · Tier 3
🟢 Soymilk Low GL · GL 1.3/100g · Tier 3
🟢 SILK Light Vanilla Low GL · GL 1.4/100g · Tier 3
🟢 SILK Vanilla Low GL · GL 1.4/100g · Tier 3
🟢 SILK Plus for Bone Health Low GL · GL 1.4/100g · Tier 3
🟢 SILK Plus Fiber Low GL · GL 1.4/100g · Tier 3
🟢 Frankfurter Low GL · GL 1.5/100g · Tier 3
🟢 Tofu Low GL · GL 1.5/100g · Tier 3
🟢 Soymilk (all flavors) Low GL · GL 1.5/100g · Tier 3
🟢 Chicken Low GL · GL 1.6/100g · Tier 3
🟢 Soy sauce made from soy and wheat (shoyu) Low GL · GL 1.6/100g · Tier 3
🟢 Vitasoy USA Low GL · GL 1.6/100g · Tier 3
🟢 Vitasoy USA Low GL · GL 1.6/100g · Tier 3
🟢 Vitasoy USA Low GL · GL 1.6/100g · Tier 3
🟢 Tofu Low GL · GL 1.7/100g · Tier 3
🟢 Soymilk Low GL · GL 1.8/100g · Tier 3
🟢 Tofu Low GL · GL 1.9/100g · Tier 3
🟢 Soy sauce made from soy and wheat (shoyu) Low GL · GL 1.9/100g · Tier 3
🟢 Soy sauce made from soy (tamari) Low GL · GL 1.9/100g · Tier 3
🟢 Tofu Low GL · GL 1.9/100g · Tier 3
🟢 Tofu Low GL · GL 2/100g · Tier 3
🟢 Sausage Low GL · GL 2.1/100g · Tier 3
🟢 Sandwich spread Low GL · GL 2.2/100g · Tier 3
🟢 Soymilk Low GL · GL 2.2/100g · Tier 3
🟢 Peanuts Low GL · GL 2.3/100g · Tier 3
🟢 Peanuts Low GL · GL 2.3/100g · Tier 3
🟢 Peanut spread Low GL · GL 2.5/100g · Tier 3
🟢 Soymilk (All flavors) Low GL · GL 2.5/100g · Tier 3
🟢 Lupins Low GL · GL 2.5/100g · Tier 3
🟢 Peanuts Low GL · GL 2.5/100g · Tier 3
🟢 SILK Original Creamer Low GL · GL 2.6/100g · Tier 3
🟢 Soybean Low GL · GL 2.7/100g · Tier 3
🟢 Lupins Low GL · GL 2.7/100g · Tier 3
🟢 Natto Low GL · GL 2.8/100g · Tier 3
🟢 Soy sauce made from hydrolyzed vegetable protein Low GL · GL 2.8/100g · Tier 3
🟢 Tofu Low GL · GL 2.8/100g · Tier 3
🟢 Peanuts Low GL · GL 2.9/100g · Tier 3
🟢 Soymilk Low GL · GL 2.9/100g · Tier 3
🟢 SILK Very Vanilla Low GL · GL 2.9/100g · Tier 3
🟢 Peanuts Low GL · GL 2.9/100g · Tier 3
🟢 Peanuts Low GL · GL 3/100g · Tier 3

Quick Answers

How do I use this list for my diabetes diet?

Of the 80 foods on this page, 80 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.

How can I pair these foods to reduce blood sugar impact?

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.

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.