High Protein — Diabetes Food Reference

What should I look for when choosing from these foods?

Of the 2776 foods on this page, 2635 are rated Low GL (GL ≤10), 73 are Moderate (GL 11-19), and 57 should be Limited (GL ≥20). The average GL per 100g is 9. 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?

Pairing is as important as portioning. Adding protein and fiber to any meal with these foods slows gastric emptying and creates a smoother glucose curve. The difference between eating a food alone versus as part of a balanced meal can be 20-40% in peak blood glucose.

Are there even better options outside this list?

Yes — and you can find them by clicking any food and checking the Better Alternatives section on its page. That section shows 4 other foods in the same category with lower glycemic loads. It is one click away from every food on this list.

Can cooking method change the glycemic impact?

Combining multiple foods from this list compounds the glycemic load. The total meal GL is roughly the sum of each food's GL. If you eat two foods rated Moderate (GL ~15 each), your total meal GL is ~30 — in the high range. Balance your plate: one carb choice, generous vegetables, and a protein source.