This page lists 603 foods that are classified as moderate gl foods. 0 of these are also in the diabetes-friendly GL range. Click any item for a detailed breakdown including serving size comparisons and better alternatives.
The GL numbers on this page tell you the real-world blood sugar impact of a standard serving. Average: 15. The lower the GL, the gentler the glucose curve. Click any food for its full GL calculation (GI × carbs ÷ 100), serving size variants, and better alternatives.
Does portion size really make that much difference?
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.
Can I eat these foods every day?
Individual blood sugar responses vary. The GL numbers are population averages — your personal response may be different. If you wear a CGM or check your blood sugar, test your response to specific foods from this list. Note which ones produce the smoothest curve for you, and build your regular rotation around those.
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.