Please read first: this is general information about how different foods affect blood sugar, not a diabetes meal plan. Carbohydrate needs vary a lot from person to person, especially if you take insulin or other glucose-lowering medication. Work out your plan with your doctor or a registered dietitian.
Foods that are gentlest on blood sugar share two traits: a low glycemic index (55 or less) and a low glycemic load per serving (10 or less). The list below groups foods that meet both, foods that are fine in measured portions, and foods most people managing blood sugar keep occasional.
Foods gentlest on blood sugar
Vegetables
- All non-starchy vegetables: leafy greens, broccoli, cauliflower, peppers, zucchini, mushrooms, tomatoes, green beans
- Butternut squash, green peas, sweet corn, parsnips (½ cup)
Protein
- Fish and shellfish
- Chicken and turkey
- Lean beef and pork
- Eggs
- Tofu and tempeh
Legumes
- Lentils
- Chickpeas and hummus
- Black, kidney, navy, pinto beans
- Split peas and edamame
Fruit
- Cherries, grapefruit
- Apples, pears, oranges
- Berries
- Peaches, plums, apricots
- Kiwi and mango
Dairy & Fats
- Milk, plain yogurt, Greek yogurt
- Cheese, cottage cheese, ricotta
- Unsweetened soy or almond milk
- Nuts and seeds
- Olive oil and avocado
Grains & Bread (1 slice or small scoop)
- Sourdough, pumpernickel, dense multigrain
- Pearl barley
- Oat bran and All-Bran
Fine in measured portions
Low GI, but more carbs
- Rolled or steel-cut oats
- Quinoa, bulgur, buckwheat
- Parboiled or basmati rice
- Pasta cooked al dente
- Corn tortillas
- Bananas
- Dried fruit, a small handful
- Boiled new potatoes and sweet potato
- Dark chocolate, a few squares
Keep occasional
Higher impact
- White bread, bagels, baguettes
- White, jasmine, sticky, and instant rice
- Baked and mashed potatoes
- Refined breakfast cereals and instant oatmeal
- Rice cakes, pretzels, crackers
- Regular soda, sports drinks, juice drinks
- Candy, cookies, cakes
- Sweetened yogurt and chocolate milk
Practical tips
- Pair carbs with protein, fat, or fiber. It slows how fast carbs reach the bloodstream.
- Measure starchy portions. About ¾ cup of cooked grains or legumes, or one slice of bread, is one serving.
- Drink water, not juice. Liquid carbs are absorbed quickly.
- Check how foods affect you. Individual responses vary. If you monitor your blood sugar, your own readings are the best guide.
GI and GL values for every food are on the glycemic index chart. For the difference between the two, see glycemic load vs. glycemic index.
This page is general information, not medical advice, and is not a substitute for guidance from your healthcare team. Last reviewed October 2026.