Low Saturated Fat — Diabetes Food Reference

How do I use this list for my diabetes diet?

Of the 3103 foods on this page, 2203 are rated Low GL (GL ≤10), 307 are Moderate (GL 11-19), and 550 should be Limited (GL ≥20). The average GL per 100g is 12. Click any food for its full glycemic profile, portion size comparison, and better alternatives in the same category.

Does portion size really make that much difference?

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?

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.