We have identified 2460 low gl foods foods in our database. 2460 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 4. 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.
How can I pair these foods to reduce blood sugar impact?
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.
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 about combining multiple foods from this list?
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.