Eat-in-Moderation Dairy and Egg Products — Glycemic Load & Diabetes Guide

What should I look for when choosing from these foods?

Of the 17 foods on this page, 0 are rated Low GL (GL ≤10), 17 are Moderate (GL 11-19), and 0 should be Limited (GL ≥20). The average GL per 100g is 15. 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?

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.

Can I eat these foods every day?

It depends on the specific food and your personal glycemic response. The 0 diabetes-friendly foods on this list are suitable for regular meals in normal portions. For the Moderate and Limit foods, frequency matters — once or twice a week with small portions is a more strategic approach. Use your glucose monitor to learn your individual response.

Can cooking method change the glycemic impact?

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.