Moderate Carb foods — 1633 items in our database meet this criteria, with 1575 also rated diabetes-friendly. Browse the list for glycemic load values, GI data, and full nutrition profiles for each food.
Of the 1633 foods on this page, 1575 are rated Low GL (GL ≤10), 58 are Moderate (GL 11-19), and 0 should be Limited (GL ≥20). The average GL per 100g is 5. 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?
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?
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.
Dietary reference — not medical advice. Information provided for educational purposes. Individual glycemic responses vary. Consult your healthcare provider for personalized guidance.