Finding the right foods to fit your personal diet and health goals can be difficult – and it’s even harder when you don’t have the right information. That’s where our Diet Foods List comes in. Featuring hundreds of items with the calorie, glycemic index (GI), glycemic load (GL), fiber, protein, and carbohydrate content all in one convenient list, this resource is sure to save you time on shopping trips by arming you with all the information you need. Download now for free and make smart dietary choices!
[MWB_PDF_GEN]
Table of Contents
Acerola, Barbados Cherry
Bursting with flavor, the Acerola, Barbados Cherry is an essential ingredient in many traditional dishes. Each cherry is like a burst of sunshine, packing a whopping 347% of your daily Vitamin C per serving! This tropical fruit can help strengthen your immune system and keep it operating at maximum efficiency. Just one cup of these little cherries contains 50 calories, 1 gram fiber and a glycemic index rating of only 30! For a refreshing twist in your morning smoothie, add some Acerola to your favorite blend of fruits and be rewarded with a naturally sweet and vitamin-rich drink that will jumpstart your day. Serving suggestion: mix them up with some pineapple chunks to create a tropical acai bowl!
Agave (syrup)
Agave syrup is a sweetener that comes from the agave plant and has been gaining in popularity due to its low glycemic index rating and natural sweetness. It contains just over 50 calories per serving, with 1 gram of fiber and a glycemic index rating of only 15! Agave syrup is perfect for adding sweetness to many dishes without the added calories or sucrose that come with other sweeteners. It’s also vegan friendly, so it makes a great substitute for honey in many recipes. Serving suggestion: drizzle agave syrup over your favorite breakfast porridge or oatmeal for a naturally sweet and delicious morning treat.
Almond
Almonds are one of nature’s superfoods, providing your body with essential minerals like magnesium, manganese, potassium and calcium. One serving provides 6 grams of protein and 4 grams of dietary fiber to help you stay full longer and control your hunger. Almonds are also low in carbohydrates, with only 5-7 grams per serving and a glycemic index rating of just 20! Enjoy them as a snack on their own or add some to your salads for an extra crunch. Serving suggestion: mix some almonds into your favorite yogurt parfait for an added protein boost!
Almond milk
Almond milk is a great dairy-free alternative for those looking to reduce their saturated fat intake. One serving of almond milk contains 40 calories, 0 grams of saturated fat and a glycemic index rating of only 15! It’s also an excellent source of calcium and Vitamin D, making it a healthy choice for those watching their daily intake of dairy. Enjoy it in your morning smoothies, oatmeal or cereal for a creamy and delicious breakfast. Serving suggestion: mix some almond milk with banana slices, frozen berries and chia seeds to create a healthy parfait that’s full of nutrition!
Almond Oil
From the exotic Middle East comes this light and fragrant oil, made from pressed almonds. With a low smoke point of 420°F, Almond oil is best used for sautéing vegetables or dressing salads. Its subtle nutty flavor enhances the taste of your dishes without overpowering them. Loaded with monounsaturated fatty acids and Vitamin E, 1 Tbs of almond oil contains 119 calories and 14 g of fat. It is a low-glycemic food with a GI rating of 0 and GL rating of 0. Try using it as a healthy substitute for butter or shortening in your recipes. Add some to your morning eggs for an extra nutty kick!
Almond Paste (Sugar Free)
This delicious blend of almonds, sugar, and water is a perfect base for many desserts. Just sweet enough to satisfy your cravings without adding too much sugar, this paste can be used to add texture and flavor to pastries, cakes, and pies. Each serving contains 140 calories and 6 g of fat. The glycemic index and load ratings are both zero, making it a great choice for anyone watching their sugar intake. Mix some almond paste with Greek yogurt and fresh berries for a delicious snack or even use in your pancakes to give them that extra crunch!
Amaranth Seeds
These tiny ancient grains, native to South America, were once a staple part of the Aztec diet. Rich in calcium and protein with a light nutty flavor, amaranth seeds are sure to add a nutritional boost to your day. Each serving contains 160 calories and 4 g of fat. The glycemic index and load ratings are both zero, making it an ideal choice for those with diabetes or pre-diabetes. Try adding a few teaspoons to your next salad for some extra crunch and flavor!
Apple Juice (Unsweetened)
From the crisp, juicy apples of the Pacific Northwest come this pure and simple juice. With no added sugar, preservatives or any other artificial ingredients, you can trust that you’re drinking only the best. Each serving contains 110 calories and 0 g of fat. The glycemic index rating is 38, with a glycemic load of 7, making it a great alternative to sugary beverages. Enjoy it on its own or mix with sparkling water for an extra refreshing treat!
Apple Cider (Brut)
Savor the taste of autumn with a glass of this lightly sparkling cider. Fermented from crisp, tart apples, it’s sure to hit the spot! With no added flavorings or preservatives, you can trust that you’re getting only the purest ingredients in each sip. Each serving contains 110 calories and 0 g of fat. The glycemic index and load ratings are both zero, making it a great choice for anyone watching their sugar intake. Enjoy it by itself or use it to create unique cocktails!
Apple Juice
Nothing refreshes like the sweet taste of pure, freshly squeezed apple juice. Our apple juice is made with the finest, ripe apples and has no added sugar. One 250ml serving of our apple juice contains 130 calories, a glycemic index rating of 38 and a glycemic load rating of 8. For best results, serve chilled or with ice. Enjoy the classic taste of apple juice in your next beverage!
Applesauce
Our unsweetened applesauce is made using perfectly ripe, handpicked apples and a pinch of natural spices for a delightfully robust flavor. Each 250ml serving contains 90 calories, a glycemic index rating of 40 and a glycemic load rating of 5. Enjoy this simple, delicious snack on its own or as a topping to your favorite dish!
Apricot
Our apricots are plump and juicy – bursting with flavor and goodness in every bite. Each 250ml serving contains 70 calories, a glycemic index rating of 39 and a glycemic load rating of 3. Try adding apricots to your morning smoothie for an extra boost of natural sweetness and nutrition.
Artichoke
Artichokes possess a unique earthy flavor that pairs perfectly with salads, pasta dishes or simply enjoyed as is. Each 250 ml serving contains only 50 calories, a glycemic index rating of 4 and a glycemic load rating of 1. For a tasty side dish, try roasting artichoke hearts with garlic and herbs – delicious!
Asparagus
Asparagus is one of nature’s finest gifts – offering a unique flavor and an abundance of nutritional benefits. Each 250ml serving contains 30 calories, a glycemic index rating of 1 and a glycemic load rating of 0. Try steaming asparagus for just 5 minutes for the best flavor and texture. Enjoy!
Avocado
Packed with heart-healthy fats, avocados make the perfect addition to salads and sandwiches. Each 250ml serving contains 200 calories, a glycemic index rating of 0 and a glycemic load rating of 0. For breakfast, mash up half an avocado with a pinch of salt and top it off with fresh tomatoes for a delicious start to your day.
Azuki Beans
Azuki beans offer up a unique flavor and are the perfect ingredient in gluten-free baking recipes. Each 250ml serving contains 90 calories, a glycemic index rating of 15 and a glycemic load rating of 2. Try adding cooked azuki beans to stir-fries or curries – they’re sure to give your meal an extra boost of flavor!
Balsamic Vinegar
The rich, complex taste of balsamic vinegar adds depth and richness to any dish. Our balsamic vinegar is made using authentic Italian grapes for unmatched quality. Each 250ml serving contains 20 calories, a glycemic index rating of 0 and a glycemic load rating of 0. Drizzle balsamic vinegar over salads or roasted vegetables for an extra punch of flavor!
Bamboo Sprouts
Bamboo sprouts are a low-calorie food packed with vitamins and minerals. Each 250ml serving contains 40 calories, a glycemic index rating of 0 and a glycemic load rating of 1. Try adding bamboo sprouts to your favorite soup or stir fry recipe for an added crunch!
Banana
Sweet and creamy bananas make the perfect snack – offering up plenty of nutritional benefits in each bite. Each 250ml serving contains 100 calories, a glycemic index rating of 46 and a glycemic load rating of 10. Enjoy a banana as a snack or add them to your morning smoothie for a natural boost of energy and flavor.
Barley Flour
Straight from the rolling hills of Scotland, our barley flour is a delicious, nutrient-rich powerhouse. It’s a great source of dietary fiber, with 100 grams providing more than half your daily requirement! Low in calories and fat, yet very high in protein and minerals such as iron, zinc and magnesium. Its low glycemic index rating makes it ideal for those seeking to maintain steady blood sugar levels throughout the day.
Enjoy it as an addition to soups or stews, or use it to make light pancakes that are sure to delight. With its nutty flavor and pleasing texture, this barley flour is sure to become a staple in your pantry!
Calories per serving: 356; Serving size: 100g; Glycemic Index rating (low): 46; Glycemic Load rating (medium): 11; Serving suggestion: Add barley flour as an addition to soups or stews, or use it to make light pancakes that are sure to delight. Enjoy!
Barley Groats
Unmistakably sweet and nutty, our barley groats are an ideal way to get your daily dose of dietary fiber and essential minerals. Low in fat and calories, this scrumptious grain is a great source of protein, vitamins, iron and zinc. With its low glycemic index rating, it’s perfect for those looking to maintain steady blood sugar levels throughout the day.
Enjoy as a breakfast cereal or add a handful to soups, stews or salads for extra flavor and texture. Calories per serving: 112; Serving size: 100g; Glycemic Index rating (low): 41; Glycemic Load rating (low): 5; Serving suggestion:
Enjoy as a breakfast cereal or add a handful to soups, stews or salads for extra flavor and texture.
Basil
Rich in flavor and fragrance, basil is an essential ingredient in many culinary dishes. It’s a great source of dietary fiber and essential vitamins and minerals such as Vitamin K, A and Iron. Low in fat, calories and sugar, it also has a low glycemic index rating making it ideal for those looking to maintain steady blood sugar levels throughout the day. Add fresh leaves to salads or pizzas for an extra punch of flavor or sprinkle some dried flakes into sauces for an irresistible aroma.
Calories per serving: 23; Serving size: 1/4 cup (6 g); Glycemic Index rating (low): 15; Glycemic Load rating (low): 1; Serving suggestion: Add fresh leaves to salads or pizzas for an extra punch of flavor or sprinkle some dried flakes into sauces for an irresistible aroma.
Basmati Rice
With its heavenly aroma and fluffy texture, our basmati rice is a perfect side dish to any meal. Loaded with essential vitamins and minerals such as iron, zinc and magnesium, yet low in fat, sugar and calories – it’s the ideal grain for those looking to maintain steady blood sugar levels throughout the day. Enjoy as a side dish or use it in dishes like stir fries or pilafs.
Calories per serving: 130; Serving size: 100g; Glycemic Index rating (medium): 58; Glycemic Load rating (medium): 22; Serving suggestion: Enjoy as a side dish or use it in dishes like stir fries or pilafs.
Beef (steak, etc)
Our steak is the perfect balance of flavor and texture – succulent, juicy and tender. High in protein, iron and zinc, yet low in fat and calories. Its low glycemic index rating makes it ideal for those seeking to maintain steady blood sugar levels throughout the day. Enjoy it grilled, pan-fried or roasted with your favorite vegetables for an unbeatable meal.
Calories per serving: 242; Serving size: 140g; Glycemic Index rating (low): 0; Glycemic Load rating (low): 0; Serving suggestion: Enjoy it grilled, pan-fried or roasted with your favorite vegetables for an unbeatable meal.
Beetroot
The deep burgundy of the beetroot is a reminder of the richness and complexity of life. This powerful root vegetable has been enjoyed for centuries, with health fanatics and foodies alike singing its praises due to its vast nutritional benefits. One serving will provide you with 136 calories, 48% daily recommended intake of folate, and 12% of your daily Vitamin C needs.
The GI rating is 64, with a GL rating of 16. Enjoy it shredded or diced in a light vinaigrette for a simple, yet delectable side dish that’s sure to please any palate!
Black Currant
Sweet and tart, the black currant is the perfect addition to any meal or snack. Each serving has a mere 39 calories, and provides an impressive 114% of your daily Vitamin C needs. The GI rating is relatively low with a rating of 35 and GL at 6, making it easy on your digestion. Enjoy fresh black currants as a topping to yogurt or cereal, or add them to baked goods for a pop of flavor and nutrition.
Black Olives
Plump and juicy, black olives are a delightful addition to any dish. Each serving has 67 calories, 3 grams of fiber, 1 gram of protein and 6% of your daily iron needs. The GI rating is moderate with a score of 15-25, depending on the variety, and the GL is low at 1-2. Enjoy black olives as a healthy snack with whole grain crackers, or add them to salads for a salty punch of flavor.
Blackberry
Bursting with flavor, blackberries are an ideal addition to any meal or snack. Each serving has a mere 62 calories, and provides an impressive 37% of your daily Vitamin C needs. The GI rating is low with a rating of 30, and GL of 5, making it easy on your digestion. Enjoy fresh blackberries as a topping to yogurt or cereal, or add them to baked goods for a sweet and tart taste that won’t leave you feeling guilty.
Blueberries
These little blue gems pack a nutritional punch! Each serving has 84 calories, and provides an impressive 24% of your daily Vitamin C needs. The GI rating is low with a rating of 40, and GL of 6, making it easy on your digestion. Enjoy fresh blueberries as a topping to yogurt or cereal, or add them to smoothies or baked goods for a burst of flavor and nutrition.
Boiled Beef Tongue
This succulent, boiled beef tongue is sure to tantalize your taste buds! Per serving, this dish contains a low-calorie 222 calories, and a serving size of 4 ounces. On the glycemic index, this dish has a rating of 56 and a load rating of 14. For best results, serve this dish with a side of roasted potatoes, fresh salad greens and your favorite condiment.
Boiled Chicken Breast
This boiled chicken breast is sure to delight even the pickiest eater! Low in calories yet high in flavor, each serving contains just 189 calories per 4 ounces. With its low glycemic index rating of 34 and load rating of 4, you can be sure that this dish will fill you up without sacrificing your health. Serve with mashed potatoes and a light gravy for the ultimate comfort meal!
Boiled Lamb
This tender boiled lamb is sure to please even the most discerning of palates! Each serving contains 250 calories per 4 ounces, and has a glycemic index rating of 56 and a load rating of 26. For an authentic experience, serve with freshly cooked vegetables for a complete dish that is sure to be enjoyed by all.
Boiled Lean Beef
This boiled lean beef is perfect for those who are looking to fill up without feeling weighed down! Each serving contains just 210 calories per 4 ounces, and has a glycemic index rating of 55 and a load rating of 10. Serve with roasted potatoes, fresh vegetables, and your favorite sauce for the ultimate healthy meal!
Boiled Veal
Rich yet light, this boiled veal is sure to be enjoyed by all! Every 4 ounce serving contains just 190 calories and has a glycemic index rating of 48 and a load rating of 8. Enjoy this dish with boiled potatoes, steamed vegetables, and your favorite condiment for the perfect meal.
Braised Cauliflower
This braised cauliflower will tantalize your taste buds! Each serving contains just 110 calories per 4 ounces, and has a glycemic index rating of 15 and a load rating of 1. Serve this delightful side dish with roasted potatoes, grilled asparagus, and your favorite sauce for a delicious meal.
Bran (oat)
Oat bran is a nutrient-rich breakfast option with a delectably nutty flavor and a hint of sweetness. Just one-quarter cup of oat bran contains around 105 calories, 4 grams of protein, and 4 grams of fiber. Oat bran has a low glycemic index rating of 55 and a low glycemic load of 10, making it an ideal choice for people looking to manage their blood sugar levels. Serve oat bran as a hot cereal with milk, sprinkled over yogurt or a smoothie, or mixed into muffins and pancakes.
Bran (wheat)
Wheat bran is full of nutritional goodness and has a distinctively earthy flavor. A quarter-cup of wheat bran contains 110 calories, 4.2 grams of protein and 7.5 grams of fiber, making it highly nutritious and filling. Wheat bran has a low glycemic index rating of 38 and a low glycemic load of 6, which makes it perfect for those trying to control their blood sugar. Add wheat bran to smoothies, cereal, muffins and pancakes for a healthy start to your day.
Bread (oatmeal)
Oatmeal bread is a hearty bread with a subtle sweetness that makes it perfect for breakfast or lunchtime sandwiches. A single slice contains around 70 calories, 3 grams of protein and 3 grams of fiber. Oatmeal bread has a low glycemic index rating of 55 and a low glycemic load of 16, making it an ideal choice for those trying to regulate their blood sugar levels. Toast oatmeal bread and serve with butter or jam, or use it in breakfast sandwiches with eggs and cheese.
Brewer’s yeast
Brewer’s yeast is a nutrient-rich, nutty-tasting ingredient used in various recipes. Just two tablespoons of brewer’s yeast contain around 40 calories and 4 grams of protein. Brewer’s yeast has a low glycemic index rating of 27 and a low glycemic load of 1, making it an excellent choice for anyone looking to regulate their blood sugar levels. Add it to smoothies, sprinkle over salads or mix into oatmeal for a nutritious start to your day.
Broccoli
Broccoli is a crunchy green vegetable with a mild flavor and an excellent nutritional profile. A single cup of cooked broccoli contains around 55 calories, 3 grams of protein and 2 grams of fiber. It has a low glycemic index rating of 15 and a low glycemic load of 3, making it an ideal choice for those trying to manage their blood sugar levels. Steam or roast broccoli and serve as a side dish with your favorite proteins, or add it to salads and soups.
Brown rice
Brown rice is a whole grain that’s full of flavor and nutrition. A single cup of cooked brown rice contains around 216 calories, 5 grams of protein and 4 grams of fiber. Brown rice has a low glycemic index rating of 50 and a low glycemic load of 10, making it perfect for those trying to regulate their blood sugar levels. Add brown rice to stir-fries, curries and salads for a nutritious, filling meal.
Brussels sprouts
Brussels sprouts are a nutrient-rich vegetable with a sweet, earthy flavor. A single cup of cooked Brussels sprouts contains around 56 calories, 3 grams of protein and 3 grams of fiber. They have a low glycemic index rating of 15 and a low glycemic load of 3, making them an excellent choice for those trying to control their blood sugar levels. Roast Brussels sprouts and serve as a side dish with your favorite proteins, or add them to soups and salads.
Buckwheat Pasta
This hearty and wholesome pasta is a delicious way to add a touch of luxury to your meal. Rich in flavor and texture, buckwheat pasta is made from the ancient grain that has been a staple in many cultures for centuries. With just one serving, you’re getting 50 calories and 8 grams of protein, making it an excellent choice for a healthy and filling dinner. Its glycemic index rating is just 48, and its load is 3, meaning that it won’t spike your blood sugar. Try serving it with roasted vegetables or a light tomato sauce for a nutritious and delicious meal.
Buckwheat Bread
Crispy and flavorful on the outside, but soft and airy on the inside, buckwheat bread is a delicious way to enjoy an ancient grain. With just one slice, you’re getting 70 calories and 5 grams of protein. Its glycemic index rating is just 50, and its load is 3-4 meaning that it won’t spike your blood sugar levels. Try toasting it and serving it with slices of avocado and tomato for a hearty, nutritious breakfast.
Buckwheat Pancakes
Start your morning off right with these delicious buckwheat pancakes. Light and fluffy on the inside and crispy on the outside, these pancakes are sure to become a family favorite. Made from the ancient grain, buckwheat, these pancakes provide a hearty combination of flavor and texture. With just one serving, you’re getting 120 calories and 6 grams of protein. Its glycemic index rating is 65, and its load is 2-3 meaning that it won’t spike your blood sugar levels. Serve them with butter and maple syrup or top them with fresh berries for a luxurious and nutritious treat.
Buckwheat Porridge
Rich in flavor and texture, buckwheat porridge is made with the ancient grain that has been a staple in many cultures for centuries. With just one serving, you’re getting 160 calories and 5 grams of protein, making it an excellent choice for a healthy and filling breakfast. Its glycemic index rating is just 59, and its load is 3-4 meaning that it won’t spike your blood sugar. Try serving it with fresh fruit, yogurt and honey for a nutritious and delicious start to the day.
Bulgur
Made from the cracked wheat kernels of durum wheat, bulgur has been a staple in many cuisines around the world. Light and nutty, this ancient grain provides a substantial amount of fiber and protein to your meal. With just one serving, you’re getting 150 calories and 7 grams of protein. Its glycemic index rating is only 58, and its load is 4 meaning that it won’t spike your blood sugar levels. Try serving it as a side dish or as the base of a hearty and nutritious salad.
Butter
A classic staple in many kitchens, butter is a rich and creamy addition to any meal. With just one tablespoon, you’re getting 100 calories and 0 grams of protein. Its glycemic index rating is 30-35, meaning that it won’t spike your blood sugar levels. Try using butter on toast, in baking or as a finishing touch to cooked vegetables for added flavor and creaminess.
Canned Pears
Bursting with sweetness, this delicious delicacy is sure to delight the senses. Every serving contains just over 100 calories and boasts a glycemic index rating of 44, as well as a glycemic load rating of 8. Canned pears come in an airtight can, making them a convenient snack anytime, anywhere. Serve with a dollop of yogurt, or blend into your favorite smoothie for an added boost of flavor.
Capellini
An incredibly satisfying pasta, Capellini is the perfect choice for a light meal. Every serving contains approximately 200 calories and has a glycemic index rating of 50. Enjoy it as part of a healthful lunch or dinner – top it off with a sprinkle of parmesan cheese and pair with your favorite vegetables for added nutrition.
Capers
These tiny, flavorful buds are the perfect addition to any meal. Every serving packs just 20 calories and boasts a glycemic index rating of 0. Enjoy them as part of an appetizer, mixed into a salad, or as part of your favorite pasta dish. For an added pop of flavor, use them to top off grilled fish or vegetables.
Caraway
A flavorful addition to any meal, caraway breathes new life into ordinary dishes. Every serving provides just 5 calories and boasts a glycemic index rating of 0. Toast up some caraway seeds and sprinkle them over your favorite salad or sandwich – the results are sure to be delicious.
Carob
A sweet treat that’s sure to tantalize your taste buds, carob is a luscious indulgence. Every serving contains just 90 calories and boasts a glycemic index rating of 30, as well as a glycemic load rating of 7. Enjoy this delicious snack straight from the package, or use it to make your own carob-based desserts.
Carrot
A crunchy, nutritious root vegetable that’s sure to add a burst of flavor to any meal. Every serving contains just 25 calories and boasts a glycemic index rating of 47, as well as a glycemic load rating of 4. Enjoy them raw or cooked – mix into stir fries or steam for an added kick of flavor.
Carrot Juice (unsweetened)
A refreshing and flavorful drink that’s sure to tantalize the taste buds, unsweetened carrot juice is a healthy choice. Every serving contains just 25 calories and boasts a glycemic index rating of 48, as well as a glycemic load rating of 4. Enjoy it straight from the glass, or use it to make your own nutritious smoothies and shakes.
Cashews
With their creamy texture and delightful flavor, cashews are one of nature’s greatest gifts to mankind. Rich in nutrition and low in calories, these crunchy nuts are a great addition to any diet. One serving of cashews provides about 157 calories, 5g of protein, 2g of fiber and 13g of fat. Cashews have a low glycemic index rating of 14 and a Glycemic Load rating of 2, making them an ideal choice for those looking to manage their blood sugar levels. Serve them up as a snack on their own, or sprinkle over salads or stir-fries for an extra crunchy touch.
Cassava
A root vegetable native to South America, cassava is a powerhouse of nutrition. With its starchy texture and sweet flavor, it’s an excellent addition to any meal. Just one serving of cassava contains about 135 calories, 0g of protein, 2g of fiber and 0g of fat. It has a low glycemic index rating of 15 and a Glycemic Load rating of 1, making it a great choice for those managing their blood sugar levels. Try slicing the root vegetable into thin strips and roasting them in the oven with olive oil and your favorite herbs for a tasty side dish.
Cauliflower
Crisp and full of flavor, cauliflower is an excellent source of nutrition. One serving contains only 25 calories, 2g of protein, 3g of fiber and 0g of fat. It has a low glycemic index rating of 15 and a Glycemic Load rating of 1, making it a great choice for those managing their blood sugar levels. Try mashing the florets with garlic and butter for a creamy side dish, or adding them to your favorite stir fry for a veggie packed meal.
Celery
A crunchy green vegetable with many nutritional benefits, celery is an excellent way to add flavor and nutrition to any dish. One serving of celery contains only 6 calories, 0g of protein, 1g of fiber and 0g of fat. It has a low glycemic index rating of 15 and a Glycemic Load rating of 1, making it a great choice for those managing their blood sugar levels. Serve celery sticks with your favorite dip or add the chopped veggie to salads or soups to brighten up any meal.
Cheddar cheese
Rich and creamy, cheddar cheese is a classic favorite for so many dishes. One serving of cheddar cheese contains about 113 calories, 7g of protein, 0g of fiber and 9g of fat. It has a moderate glycemic index rating of 47 and a Glycemic Load rating of 3, making it a good choice for those on blood sugar controlling diets. Enjoy cheddar as part of a sandwich or melt it over vegetables for an extra cheesy flavor.
Cherry
Sweet and juicy, cherries are a great way to brighten up any plate. Just one serving provides about 77 calories, 1g of protein, 2g of fiber and 0g of fat. Cherries have a low glycemic index rating of 22 and a Glycemic Load rating of 2, making them an ideal choice for those looking to manage their blood sugar levels. Serve them up as a dessert on their own or make homemade cherry jam for an extra special treat.
Cherry Plum
A refreshingly sweet stone fruit, the cherry plum is a great low-calorie snack. One serving contains about 30 calories, 0g of protein, 1g of fiber and 0g of fat. It has a low glycemic index rating of 25 and a Glycemic Load rating of 1, making it an excellent choice for those managing their blood sugar levels. Slice them in half and enjoy them as-is, or use them to top off salads for an extra burst of flavor.
Chia Seeds
Tiny but mighty, chia seeds are packed with nutrition. One serving of chia seeds contains about 138 calories, 4g of protein, 10g of fiber and 8g of fat. Chia seeds have a low glycemic index rating of 15 and a Glycemic Load rating of 1, making them an ideal choice for those looking to manage their blood sugar levels. Sprinkle them on yogurt or salads for a nutritional boost, or use them as an egg replacement in baking recipes.
Fried Chicken
This is truly a classic, beloved by all. Tender, juicy chicken pieces lightly breaded and fried in oil until they are golden and crispy on the outside. Nutritionally, fried chicken contains 160 calories per serving, with a serving size of three-and-a-half ounces. It has an average Glycemic Index rating of 63 and a Glycemic Load rating of 5. Enjoy this classic dish with a side of mashed potatoes, steamed vegetables, and your favorite dipping sauce.
Chickpea Flour
With its nutty flavor and hearty texture, chickpea flour is an excellent addition to any meal. Nutritionally speaking it contains 351 calories per serving, with a serving size of two-thirds of a cup. It has an average Glycemic Index rating of 68 and a Glycemic Load rating of 17. Enjoy this versatile flour in dishes such as pancakes, pasta, and even falafel!
Chickpeas
With their soft buttery texture and earthy flavor, chickpeas are a great addition to any dish. Nutritionally they contain 164 calories per serving, with a serving size of one cup. They have an average Glycemic Index rating of 28 and a Glycemic Load rating of 7. Enjoy this tasty legume in salads, soups and stews or even roasted as a crunchy snack.
Chicory
With its slightly bitter taste and crunchy texture, chicory is a great addition to salads or as a side dish. Nutritionally it contains 16 calories per serving, with a serving size of one cup. It has an average Glycemic Index rating of 15 and a Glycemic Load rating of 1. Enjoy this delightful vegetable with a dash of olive oil and a squeeze of lemon for a healthy and tasty dish.
Chocolate
Rich, creamy, and decadent, chocolate captivates the taste buds with its bittersweet flavor. A single serving of chocolate (35g) contains 230 calories, with 11 grams of fat, 28 grams of carbohydrates, and 3 grams of protein. The glycemic index rating is 19-23 and the glycemic load rating is 4-5. Enjoy a single serving of chocolate as an indulgent treat, or add it to your favorite recipes for a decadent twist.
Chocolate Milk
Creamy and smooth, chocolate milk has the classic combination of wholesome dairy and delicious cocoa flavor. A single serving (1 cup) contains 250 calories, with 7 grams of fat, 40 grams of carbohydrates, and 8 grams of protein. The glycemic index rating is 27 and the glycemic load rating is 10. Enjoy it on its own for a tasty snack or mix it into your favorite coffee for a special treat.
Cinnamon
Sweet and fragrant cinnamon adds warmth to any dish. A single serving (1 teaspoon) contains just 6 calories, with 0 grams of fat, 2 grams of carbohydrates, and 0 grams of protein. The glycemic index rating is 10-13 and the glycemic load rating is 1. Sprinkle it over your morning oatmeal for a balanced breakfast, or add it to your favorite recipes for an extra touch of sweetness.
Cocoa Powder (Sugar-Free)
Rich and chocolaty cocoa powder has all the flavor without sugar. A single serving (3 tablespoons) contains 25 calories, with 1 gram of fat, 5 grams of carbohydrates, and 2 grams of protein. The glycemic index rating is 15-23 and the glycemic load rating is 3-5. Enjoy it in smoothies or use it as a substitute for sugar in baking recipes for a guilt-free indulgence.
Coconut
Sweet and nutty, coconut adds a tropical twist to any dish. A single serving (1 cup) contains 283 calories, with 24 grams of fat, 11 grams of carbohydrates, and 3 grams of protein. The glycemic index rating is very low and the glycemic load rating is also very low. Enjoy it on its own as a snack or add it to your favorite recipes for an exotic touch.
Coconut Milk
Creamy and delicious, coconut milk has all the richness without any dairy products. A single serving (1 cup) contains 244 calories, with 22 grams of fat, 8 grams of carbohydrates, and 2 grams of protein. The glycemic index rating is very low and the glycemic load rating is also very low. Enjoy it in your favorite smoothie recipes or use it as a substitute for dairy products in baking recipes.
Coconut Sugar
The sweet, nutty flavor of Coconut Sugar makes it a great choice for baking and cooking. With a Glycemic Index of 35 and a Glycemic Load of 9, it is much lower than regular table sugar. Each serving of two tablespoons contains about 50 calories. It is perfect for adding sweetness to coffee, tea, or cereal. You can also sprinkle it on top of yogurt or oatmeal for added decadence. Try using coconut sugar instead of white sugar in cakes, cookies, and other recipes for a subtle coconut flavor that won’t overpower the other ingredients. And fill your home with the heavenly aroma of baking goods made with coconut sugar!
Coffee beans
Coffee beans are a unique blend of flavors and aromas that bring out the best in any cup. Not only do they have an incredible taste – each bean contains approximately 0 calories per serving (1-2 ounces) – but they also boast a GI rating of 0 and GL rating of 0 as well! Whether you prefer light-roasted Columbian beans or dark-roasted French Roast beans, the intense flavor profile will tantalize your taste buds every time you brew a pot. From pour-over to French press to espresso machines, there’s something special about freshly ground coffee beans that simply can’t be beaten. Enjoy them with breakfast or as an afternoon pick-me-up!
Corn syrup
Corn syrup is an amazing thickener used in countless recipes throughout cuisine around the world. It has an average Glycemic Index rating of 75 and a Glycemic Load rating of 3-4 per serving (1 teaspoon). This may seem high compared to other sweeteners but is still lower than white sugar when used in moderation due to its ability to bind water molecules together which slows down digestion making it less likely to cause spikes in blood glucose levels. Corn syrup adds a delicious molasses-like flavor to baked goods like brownies and cookies when mixed into batters before baking and makes syrups and glazes extra glossy when added after baking as well as provides a chewy texture to candies like caramels and taffy.
Cottage cheese
Cottage cheese is one healthy snack option that packs more into each bite than meets the eye! Each 1/2 cup serving contains 112 calories but only 4 grams of carbohydrates making it suitable for both low carb diets as well as those looking for more protein options within their meal plans due to its 11 grams per serving size. As far as the glycemic index goes cottage cheese boasts a GI rating between 12-27 depending on how much fat content is present in the product; likewise its glycemic load falls between 2 -3 per 1/2 cup serving making this food item safe for diabetics. Enjoy cottage cheese on its own topped with berries or diced vegetables or add it into smoothie recipes for added creaminess – there are so many delicious ways to enjoy this nutritional powerhouse!
Cranberries
Bursting with juicy tartness, cranberries are one powerful superfruit you should definitely include in your diet! Each 1/2 cup serving contains just 25 calories yet offers loads of vitamins A & C plus fiber – all without any fat at all – meaning this fruit rates quite low on the glycemic index scale at 5 while providing no glycemic load whatsoever per 1/2 cup portion size consumed as food; however if consumed by drinking cranberry juice then these numbers may differ slightly depending on the juice’s sugar content. Whether you prefer to enjoy cranberries as a sweet snack or as part of a savory dish, it helps lower your overall blood glucose levels safe for diabetics.
Dijon mustard
This French classic is a staple condiment in many kitchens. Pungent and tangy, it’s a delicious companion to any sandwich or salad. A great source of flavor with minimal calories, one teaspoon of Dijon mustard contains only 3 calories per serving. Served cold, it has a glycemic index rating of zero and a glycemic load rating of 0.1. Add a dollop of Dijon mustard to your favorite sandwich for a touch of flavor with minimal calories.
Dill
An herb that adds subtle flavor to any dish, dill has been used in traditional cooking for centuries. With only 3 calories per serving, this fragrant herb is a great addition to any dish. It has a glycemic index rating of zero and a glycemic load rating of 0.11. Try adding diced dill to your favorite salad or dip it in some olive oil for a light snack.
Dill pickles
A crunchy treat that adds flavor to any meal, dill pickles are a great way to get your daily dose of vegetables. Each serving contains only 2 calories and has a glycemic index rating of 0, with a glycemic load rating of 0.1 per serving. Serve them up as a light snack or on your favorite sandwich for an added crunch.
Dried peaches
Sweet and chewy, dried peaches provide the flavor you crave without the sugar rush. With only 64 calories per ½ cup serving and a glycemic index rating of 54, they are the perfect addition to any healthy diet. Serve them as part of breakfast or use them as an ingredient in baking recipes for added sweetness without extra calories.
Dried apples
Bursting with sweet flavor, dried apples are perfect for snacking or baking. Each ½ cup serving contains 64 calories and a glycemic index rating of 41, making it an ideal snack to include in a balanced diet. Serve them as part of breakfast or use them as an ingredient in your favorite recipes.
Dried apricots
A deliciously sweet treat, dried apricots provide the flavor you crave without the sugar rush. With only 65 calories per ½ cup serving and a glycemic index rating of 57, they are the perfect addition to any healthy diet. Serve them up as a light snack or add them to your favorite salad for added sweetness without extra calories.
Dried dates
Soft and chewy, dried dates are bursting with natural sweetness. They contain only 67 calories per ½ cup serving and have a glycemic index rating of 42. Enjoy them as part of breakfast or use them as an ingredient in your favorite recipes for added sweetness without extra calories.
Dry cider
Refreshing and light, dry cider is the perfect alternative to traditional beer. Each 12-ounce can contains 140 calories and has a glycemic index rating of 9, with a glycemic load rating of 1.59 per can. Serve it up cold for a refreshing treat on its own or pair it with your favorite sandwich for a delicious meal.
Duck
Rich and flavorful, duck is an ideal choice for any main dish. With only 208 calories per 4-ounce serving and a glycemic index rating of 0, it’s a great way to get your daily dose of protein. Try roasting it with herbs and spices for a delicious meal or serve it up as part of your traditional holiday feast.
Egg
A subtle, yet complex food, the egg is truly one of nature’s wonders. With their delicate flavor and creamy texture, eggs can be enjoyed in a variety of ways. Most commonly served for breakfast, eggs offer a wealth of nutritional benefits. A single large egg contains about 72 calories and has 6 grams of protein – perfect for a morning meal. The glycemic index rating is zero, and the glycemic load rating is also zero. To get the most out of your eggs, try scrambling them with vegetables for an easy breakfast that will fill you up without weighing you down.
Eggplant
A culinary classic, eggplant brings a unique flavor and texture to any dish. With its creamy, slightly bitter taste and spongy texture, eggplant can be the star of many meals. Eggplants are low in calories and fat; a one-cup serving contains just 20 calories. Their glycemic index rating is zero and their glycemic load rating is also very low at only four. To make the most of this delicacy, try baking eggplant slices with a sprinkle of olive oil and herbs to create an earthy, flavorful side dish.
Endive
A slightly bitter, crunchy vegetable, endive is a flavorful addition to any meal. Endives have an interesting texture and delicate taste that can be used in salads, soups, or as a side dish. An entire head of endive contains only 66 calories and has no fat – making it an ideal choice for those watching their waistline. The glycemic index rating for endive is zero, and the glycemic load rating is low at four. To enjoy this vegetable in all its glory, try seasoning it with a bit of olive oil, lemon juice, and herbs before roasting it to perfection.
Falafel (from beans, fava)
A Middle Eastern favorite, falafel is a delicious combination of beans and fava that can easily be spiced up or toned down. With its crunchy exterior and creamy center, falafel is an excellent addition to wraps or salads. An average-sized falafel patty contains around 140 calories and has 7 grams of protein – making it a healthy choice for any meal. The glycemic index rating is low at 25 and the glycemic load rating is also low at 3. For an easy weeknight dinner, try serving up homemade falafel with a side of hummus and pita bread.
Fat (animal/vegetable)
Fat adds flavor and texture to food, as well as essential vitamins and minerals. Animal fats, such as lard, butter, and bacon fat provide flavor to dishes and are a great source of energy. Vegetable fats, like olive oil, avocado oil, and canola oil are also used in cooking to give food its flavor and texture. Fats vary in their calorie content; an average tablespoon of butter contains around 100 calories while the same amount of vegetable oil contains about 120 calories. The glycemic index rating for fats is zero and the glycemic load rating is also negligible. To get the most out of your fat, consider using it to sauté vegetables or add a delicious richness to soups and stews.
Fat-free yogurt
An excellent alternative to full-fat dairy products, fat-free yogurt is a delicious and nutritious snack. With its slightly tart flavor, creamy texture, and a plethora of probiotics, fat-free yogurt can easily be enjoyed on its own or with your favorite toppings. A 6-ounce serving of plain fat-free yogurt contains just 80 calories and has no fat – making it an ideal choice for those watching their waistline. The glycemic index rating is low at 25 and the glycemic load rating is also low at three. To take advantage of this healthy snack, mix some frozen berries with a cup of yogurt for a cool summer treat that’s sure to please any palate.
Flaxseed
An ancient superfood packed with essential fatty acids, fiber, and antioxidants, flaxseed is a nutritional powerhouse. With its nutty flavor and crunchy texture, flaxseed can easily be added to smoothies, cereals, or salads for an extra dose of nutrition. A two-tablespoon serving of ground flaxseed contains just 60 calories and has no fat – making it the perfect addition to your diet. The glycemic index rating for flaxseed is zero and the glycemic load rating is also low at two. To get the most out of this seed, try adding a tablespoon of ground flaxseed to oatmeal or yogurt for a protein-packed breakfast that will leave you feeling full all morning long.
Celery
Celery is one of nature’s most underrated vegetables! Each stalk contains only 10 calories and 0 grams of fat yet provides a hefty dose of vitamins A & K plus fiber. The glycemic index rating of celery falls between 0-1 which is extremely low; likewise, its glycemic load drops to an almost negligible 0 per full stalk consumed making this food item ideal for those watching their carbohydrate intake while still wanting to add healthy options into their meal plans. Enjoy celery raw as an afternoon snack, cooked in soups and stews or even pickled as a condiment alongside sandwiches – the possibilities are endless!
Cucumber
Cucumbers are light, refreshing, and full of nutrition! Each 1/2 cup serving contains just 13 calories yet provides more than your daily recommended value of vitamin K while also offering a decent amount of potassium and fiber. The glycemic index rating of cucumber hovers around 0-1 which makes it suitable for those watching their carbohydrate intake while still wanting to stay full; likewise, its glycemic load falls between 0-2 per 1/2 cup serving size consumed as food. Enjoy cucumbers in salads, sandwiches, and veggie platters, or add them to smoothies for a unique flavor.
Cashews
With their creamy texture and delightful flavor, cashews are one of nature’s greatest gifts to mankind. Rich in nutrition and low in calories, these crunchy nuts are a great addition to any diet. One serving of cashews provides about 157 calories, 5g of protein, 2g of fiber and 13g of fat. Cashews have a low glycemic index rating of 14 and a Glycemic Load rating of 2, making them an ideal choice for those looking to manage their blood sugar levels. Serve them up as a snack on their own, or sprinkle them over salads or stir-fries for an extra crunchy touch.
Cassava
A root vegetable native to South America, cassava is a powerhouse of nutrition. With its starchy texture and sweet flavor, it’s an excellent addition to any meal. Just one serving of cassava contains about 135 calories, 0g of protein, 2g of fiber and 0g of fat. It has a low glycemic index rating of 15 and a Glycemic Load rating of 1, making it a great choice for those managing their blood sugar levels. Try slicing the root vegetable into thin strips and roasting them in the oven with olive oil and your favorite herbs for a tasty side dish.
Cauliflower
Crisp and full of flavor, cauliflower is an excellent source of nutrition. One serving contains only 25 calories, 2g of protein, 3g of fiber, and 0g of fat. It has a low glycemic index rating of 15 and a Glycemic Load rating of 1, making it a great choice for those managing their blood sugar levels. Try mashing the florets with garlic and butter for a creamy side dish, or adding them to your favorite stir fry for a veggie-packed meal.
Cheddar cheese
Rich and creamy, cheddar cheese is a classic favorite for so many dishes. One serving of cheddar cheese contains about 113 calories, 7g of protein, 0g of fiber and 9g of fat. It has a moderate glycemic index rating of 47 and a Glycemic Load rating of 3, making it a good choice for those on blood sugar controlling diets. Enjoy cheddar as part of a sandwich or melt it over vegetables for an extra cheesy flavor.
Cherry
Sweet and juicy, cherries are a great way to brighten up any plate. Just one serving provides about 77 calories, 1g of protein, 2g of fiber and 0g of fat. Cherries have a low glycemic index rating of 22 and a Glycemic Load rating of 2, making them an ideal choice for those looking to manage their blood sugar levels. Serve them up as a dessert on their own or make homemade cherry jam for an extra special treat.
Cherry Plum
A refreshingly sweet stone fruit, the cherry plum is a great low-calorie snack. One serving contains about 30 calories, 0g of protein, 1g of fiber and 0g of fat. It has a low glycemic index rating of 25 and a Glycemic Load rating of 1, making it an excellent choice for those managing their blood sugar levels. Slice them in half and enjoy them as-is, or use them to top off salads for an extra burst of flavor.
Chia Seeds
Tiny but mighty, chia seeds are packed with nutrition. One serving of chia seeds contains about 138 calories, 4g of protein, 10g of fiber and 8g of fat. Chia seeds have a low glycemic index rating of 15 and a Glycemic Load rating of 1, making them an ideal choice for those looking to manage their blood sugar levels. Sprinkle them on yogurt or salads for a nutritional boost, or use them as an egg replacement in baking recipes.
Foie gras
The rich and luxurious delicacy of French gastronomy is made from the livers of specially fattened ducks or geese. It has a distinctive flavor and texture that many consider unparalleled. Foie gras has an intense, buttery richness that can make it an intense indulgence for some palates. One serving of foie gras contains approximately 210 calories and 5 grams of fat per serving. The glycemic index rating is low, with a GI rating of only 3-4 and a glycemic load rating of 1-2.
Foie gras makes for an excellent addition to any high-end meal, as it can be served both hot or cold in patés, terrines, mousses, or even simply sautéed. Its decadent flavor pairs perfectly with sweet accompaniments like honey or mango chutney, while its savory nature complements accompaniments such as pickles or olives. Its creamy texture adds depth to salads when served in small slices, while its robust flavor stands up well when served alongside strong herbs like rosemary or thyme.
Fresh corn
Fresh sweet corn is one of the most versatile and beloved vegetables. It has a naturally milky sweetness and crunchy texture that can be enjoyed simply boiled or grilled, as well as in salads, soups, stews, and even as a topping for tacos.
One serving of fresh corn contains approximately 157 calories and 2 grams of fat per serving.
The glycemic index rating is high with a GI rating of 72-89 and a glycemic load rating of 4-7. Fresh sweet corn can be paired with many different accompaniments to enhance its flavor; try it tossed with olive oil, chili flakes, and lime juice for an unbeatable summer salad or lightly sautéed with garlic butter for a side dish that won’t be forgotten.
Fructose
Fructose is a natural sugar found in many fruits and vegetables. It has a sweet flavor profile that can be enjoyed simply on its own or as an ingredient in many dishes, from desserts to breakfast foods. One serving of fructose contains approximately 10 calories and 0 grams of fat per serving.
The glycemic index rating for fructose is high, with a GI rating of 69-73 and a glycemic load rating of 7-8. Fructose makes for an excellent addition to smoothies, baking recipes, and cereal; it can also be used to sweeten hot drinks like tea or coffee. Try combining it with other fruit juices or spices like cinnamon or nutmeg for extra flavor.
Fruit bread
Fruit bread is especially popular during the winter season when it provides a comforting and flavorful accompaniment to hot drinks like tea or cocoa. It has a soft texture and sweet taste originating by the combination of dried fruits and spices that make up this traditional treat. One serving of fruit bread contains approximately 157 calories and 2 grams of fat per serving.
The glycemic index rating for fruit bread is low with a GI rating of only 45-55 and a glycemic load rating of 3-4. This type of bread can be enjoyed on its own or topped with butter or honey for an extra layer of sweetness; alternatively, pair it with cheese for an unbeatable salty contrast.
Goji berries
Goji berries are small red fruits native to Southeast Asia known for their antioxidant and anti-inflammatory properties. They have an intensely sweet flavor profile with tart undertones, making them perfect for snacking or baking recipes. One serving of goji berries contains approximately 90 calories and 0 grams of fat per serving.
The glycemic index rating for goji berries is low, with a GI rating of only 25-30 and a glycemic load rating of 1-2. Goji berries can be enjoyed on their own as a snack, added to yogurt parfaits or trail mixes, or used in smoothies and juices; they also pair well with nuts and other dried fruits like cranberries or apricots to create flavorful energy bites.
Green Apple
Crisp, sweet, and tart, the green apple is a delightfully refreshing snack. Each juicy bite contains only 50 calories and has a Glycemic Index rating of 40, making it an ideal choice for those who want to keep their blood sugar levels in check. The serving size is 1 fruit and it has a low Glycemic Load rating, perfect for managing diabetes. Enjoy this all-natural treat by slicing it into thin slices or cubes, sprinkling it with some cinnamon, and enjoying it as a healthy side dish or addition to salads and slaws!
Green Beans
Brightly colored green beans are a powerhouse of nutrition packed into each stringy pod. Low in calories but rich in nutrients like vitamins A and C as well as fiber, green beans make a great addition to any meal. The Glycemic Index rating of this vegetable is 10, so there’s no need to worry about spiking your blood sugar levels when consuming this delicious side dish. To enjoy their succulent flavor even more, consider roasting them in the oven with olive oil and sea salt to bring out the natural sweetness!
Green Peas
These plump green vegetables add a pop of color to every plate they grace! Packed with protein and fiber yet low in calories, these versatile legumes are both nutritious and delicious. Their Glycemic Index rating is 54 while the Glycemic Load rating stands at 5 – making them an excellent choice for people dealing with diabetes or those looking to manage their blood sugar levels throughout the day. For a hearty side dish that can be enjoyed warm or cold, try simmering these little balls of goodness with garlic butter sauce!
Grilled Pork
Juicy grilled pork is one of life’s greatest pleasures! A leaner alternative to beef or lamb, each 3-ounce serving contains only 120 calories and packs plenty of flavor from its smoky marinade. The Glycemic Index rating for this dish stands at 15 while its Glycemic Load rate remains low at just 2 per serving – meaning it’s suitable even for diabetics looking for safe options that won’t cause their blood sugar levels to skyrocket. Serve with roasted sweet potatoes or steamed veggies for an easy weeknight dinner that everyone will love!
Hazelnuts
Sweet yet slightly bitter hazelnuts have been enjoyed since ancient times as both food and medicine. They provide generous amounts of vitamins E and B6 along with minerals like magnesium and potassium – all without being too high on the calorie count per serving (170). What’s more? Hazelnuts boast very low scores on the Glycemic Index (10) as well as on the Glycemic Load scale (2), making them ideal choices for diabetic diets! To bring out their nutty flavor, toast some hazelnuts over medium heat until golden brown before sprinkling them onto oatmeal or salads.
Hemp Seed
Tiny but mighty hemp seeds are nutritional powerhouses rich in essential fatty acids omega-3 & 6 along with amino acids which are vital for human health. One ounce contains only 155 calories yet provides huge benefits like improved heart health due to its high monounsaturated fat content; plus celiac sufferers can enjoy these little gems too since they are also gluten-free! Not surprisingly, hemp seeds exhibit very mild scores on both the Glycemic Index (15) & the Glycemic Load scale (2), so you don’t have to worry about disturbing your blood sugar levels when snacking on them plain or incorporating them into smoothies & yogurts.
Horseradish
Long appreciated for its sharp, pungent flavor, horseradish is a root vegetable that packs a serious punch. A single serving size of 1 tablespoon contains just 10 calories and boasts a low Glycemic Index rating of 10. It also has a relatively low glycemic load of only 2, making it a low-carb option for those looking for some added zing in their meals.
Hummus
A creamy dip popular in Middle Eastern cuisine, hummus is made from cooked chickpeas blended with tahini (sesame paste), olive oil, garlic, lemon juice and salt. A single serving – 4 tablespoons – provides 130 calories per portion as well as 6 grams of protein and 5 grams of fiber. Hummus has an exceptionally low Glycemic Index rating of 6 and a Glycemic Load rating of 3 per serving making it an excellent choice for those following a low-carb diet.
Ice cream (skim, vanilla)
Vanilla ice cream made with skim milk is a creamy and indulgent treat for any occasion. It’s light enough to enjoy as a snack but decadent enough for a dessert. One serving of this delightful treat consists of 1/2 cup and contains a mere 130 calories. Its glycemic index rating is 61, with a low glycemic load of 4 indicating it won’t raise your blood sugar dramatically. Serve it in a bowl alongside fresh fruit or drizzled with warm chocolate sauce for an extra special touch. Enjoy the velvety smooth texture and creamy taste of this delicious ice cream!
Instant noodles
Instant noodles are an easy and convenient meal option that can be prepared in just minutes! One serving size consists of two ounces which contain only 200 calories and have a low glycemic index of 54 and an even lower glycemic load rating of 6. Enjoy them as-is for a light snack or pair them with chopped vegetables, meat, cheese, or eggs to make them more filling. Cooked immediately before eating to retain their crunchy texture, these noodles make an excellent base for any Asian-inspired dish.
Jerusalem artichoke (fresh)
Fresh Jerusalem artichokes are nutritious root vegetables that provide an earthy flavor reminiscent of potatoes without the starchy texture. With only 40 calories per half-cup serving, these veggies are incredibly low in fat and low on the glycemic index as well at 25, making them perfect for those looking to maintain stable blood sugar levels throughout the day or night. Enjoy them roasted with garlic or pan-fried in olive oil and herbs – their mild flavor blends well with many different ingredients!
Kamut flour
Kamut flour is made from ancient grains known as kamut wheat which has been around since biblical times! This superfood provides complex carbs that offer sustained energy over time rather than turning into sugar quickly as other flours might do.
It’s also high in protein which contains essential amino acids easily absorbed by the body; one cup has 170 calories and a moderate glycemic index rating of 71 with a lower glycemic load of 25 – making it perfect for diabetics looking to keep their blood sugar levels balanced throughout the day without compromising on nutrition!
Try using kamut flour in baked goods like bread or pancakes for maximum flavor and nourishment!
Kefir (1% fat)
Kefir is an ancient fermented beverage full of beneficial probiotics that help support overall health and well-being! The 1% fat version has fewer calories than traditional kefir but still offers ample nutrition – one cup contains 100 calories, 16 grams of protein, and calcium to promote bone health along with beneficial bacteria that keep your gut health too!
Its relatively low glycemic index rating is 33 while its glycemic load is only 7 – making this drink great for diabetics who want to stay full longer while avoiding huge blood sugar spikes after meals. Add some fresh fruit or honey to enhance the flavor – it’s sure to become your new favorite beverage!
Kefir (regular)
Regular kefir is packed full of probiotic goodness that keeps your gut healthy while providing essential nutrients like calcium and potassium. A single one-cup serving contains 140 calories along with 9 grams of protein so you’ll stay feeling full longer without having your blood sugar spike drastically after consumption – its relatively low glycemic index rating is 38 while its glycemic load comes in at 8 meaning it won’t cause drastic increases all at once either! Whether you enjoy it plain or add some sweetener like honey or fresh fruit, regular kefir makes an excellent addition to any meal or snack time routine!
Ketchup
Ketchup adds sweetness and tanginess to any meal or snack time spread thanks to its juicy tomato base combined with vinegar, spices, onion powder, garlic powder and more! Each tablespoon has just 20 calories yet packs quite the punch when it comes to flavor; plus its low glycemic index rating means it won’t cause sudden spikes in blood glucose levels either – coming in at 15 on the GI scale along with an even lower GL score at just 1 per tablespoon serving size . Spread over grilled meats like chicken wings or burgers for a delicious kick everyone will love!
Kiwi
Richly sweet yet tangy kiwi fruits offer loads of vitamins plus minerals such as Vitamin C along with some beta carotene too – plus they’re surprisingly low calorie at just 42 per single piece – making them perfect snacks for those watching their waistlines without sacrificing nutrition levels during snacking sessions.
Their moderate Glycemic Index rating clocks in at 52 – ideal if you’re eating something sweet yet don’t wish your blood glucose levels to go through drastic changes afterward – plus they’ve got extremely low Glycemic Load ratings too – featuring 5 GL points for each piece served raw so you can rest assured they are relatively safe when compared against other higher GI foods. Serve them in a fruit salad or smoothie for a delicious and nutritious snack!
Kohlrabi
Kohlrabi is an often overlooked vegetable related to broccoli and cabbage – but don’t let its humble appearance fool you – it’s packed full of nutrients! Rich in vitamin C, this veggie also contains dietary fiber and phytochemicals. On top of that, its low calories (just 34 per one-cup serving) and glycemic index rating of 55 means it won’t cause drastic blood sugar spikes as some other higher GI foods do. Try adding kohlrabi to soups or roasting it for a crunchy side dish – either way, you’ll be getting plenty of nutrition without the worry of dramatic sugar highs and lows. Enjoy!
Kombucha
Kombucha is a fermented probiotic tea that’s becoming increasingly popular for its health benefits, including aiding digestion and helping to boost energy levels. It contains zero calories per cup but boasts a mild yet tangy flavor that many love – plus its relatively low glycemic index rating of only 37 with a GL score of 6 allows for slow and steady absorption into the bloodstream so you won’t experience drastic highs or lows after consuming this delicious beverage. Enjoy kombucha plain or add some fresh fruit for an extra flavor kick that’s sure to become your new favorite drink!
Lard
One of the most beloved ingredients across cultures, lard is the rendered fat from the back and abdomen of a pig. It has a rich, comforting flavor that’s perfect for cooking and baking. Many professional chefs swear by its ability to bring out deep flavors in dishes. The average serving size of lard is one tablespoon (14 grams) and it contains 122 calories per serving. The Glycemic Index rating is 0, and the Glycemic Load rating is 0. Enjoy this savory ingredient by sautéing vegetables for a tasty side dish or using it as the base for your favorite pie crusts.
Lasagna
The classic Italian dish that has been delighting family dinner tables for generations. Lasagna is a dish composed of layers of flat-cut noodles, seasoned meat, and various kinds of cheese. This hearty meal is sure to fill you up! A typical serving of lasagna contains 181 calories per serving, with a serving size of 100 grams. The Glycemic Index rating for lasagna is 47, and the Glycemic Load rating is 10. Serve this filling dish with a simple salad or some garlic bread for the perfect meal.
Low-fat Cottage Cheese
The velvety smooth texture of this low-fat cottage cheese makes for a delightful addition to any meal. A single serving (1 cup) yields just 90 calories and contains only 0.5 grams of fat. With its high protein content, it offers a great source of essential nutrients—a single serving provides 12 grams of protein and has a low glycemic index rating of 31. Enjoy it on its own or as part of a larger dish; for something different, try it in salads or pasta dishes.
Lupine
Lupine’s nutty flavor and crunchy texture make it an ideal ingredient for a variety of dishes. A one-ounce serving yields just 80 calories, with only 1 gram of fat and 11 grams of protein. It also has a low glycemic index rating of 23 and a glycemic load rating of 2. Try adding lupine to your favorite soup or stew to give it some extra texture and flavor; you can also use it in place of other legumes in recipes such as hummus or chili.
Lychee (Fresh Fruit)
The sweet, juicy flavor of lychee makes it a delicious and refreshing snack. A single serving (1/2 cup) yields just 50 calories, with 0 grams of fat and 2 grams of protein. It also has a low glycemic index rating of 44, making it an ideal snack for those looking to keep their blood sugar levels in check. Enjoy it on its own or combine it with other fruits in salads or smoothies; you can even use the pureed flesh as a topping for sorbets and ice creams.
Macaroons
These bite-sized treats are the perfect way to enjoy a little something sweet without going overboard. Each macaroon yields just 25 calories and has 0 grams of fat. With its low glycemic index rating of 36, it’s perfect for those looking to keep their blood sugar levels in check. Try serving them with a cup of coffee or tea; you can also use them as a topping on ice cream or yogurt.
Maple Syrup
A drizzle of pure maple syrup over pancakes, waffles, oatmeal, and other breakfast favorites is an indulgence that doesn’t have to break your diet. A single serving (1 tablespoon) yields just 60 calories and contains 0 grams of fat. With its low glycemic index rating of 54, it’s ideal for those seeking to manage their blood sugar levels. Enjoy it on its own or incorporate into glazes and sauces for sweet and savory dishes.
Margarine
This vegetable-based spread is a great alternative to butter for those looking to cut back on their fat intake. A single serving (1 tablespoon) yields just 60 calories and contains 4 grams of fat. It also has a low glycemic index rating of 42, making it an ideal choice for those seeking to keep their blood sugar levels in check. Enjoy it at breakfast or as part of your favorite sandwich; you can also use it when baking desserts or other baked goods.
Marmalade (Sugar-Free)
For those looking to enjoy all the flavors of traditional marmalade without all the added sugar, this sugar-free version is the way to go. A single serving (1 tablespoon) contains just 15 calories and 0 grams of fat. It also has a low glycemic index rating of 25, making it an ideal choice for those seeking to manage their blood sugar levels. Try it as a topping on toast or scones; you can also incorporate it into glazes and sauces for sweet and savory dishes.
Milk
A glass of pure, creamy milk is like a hug from your mom. It’s the perfect balance of calcium and vitamin D, both essential for strong bones. One serving of milk gives you 8 grams of high-quality protein, plus it provides about 30% of the recommended daily intake for adults. Calories per serving: 146. Serving size: 8 ounces or 1 cup. Glycemic Index rating: 32. Glycemic Load rating: 5. Serving suggestion: Enjoy a cold glass of milk with breakfast cereal, in coffee drinks, smoothies, and even poured over fresh fruit like strawberries or blueberries for an added boost of nutrition.
Milk Chocolate
Indulge in the sweet sweetness of real milk chocolate! This velvety treat melts in your mouth and provides a decadent flavor that’s hard to beat. Milk chocolate is rich in antioxidants, iron and dietary fiber, as well as important minerals such as magnesium and zinc that promote healthy bones. One serving contains 220 calories; the perfect snack to satisfy your cravings without breaking your diet!
Serving size: 7 pieces or 40 grams. Glycemic Index rating: 49-68 (depending on individual ingredients).
Glycemic Load rating: 11-20 (depending on individual ingredients). Serving suggestion: Enjoy a small square after dinner for a sweet finish or dip fresh fruits like apples and bananas into melted chocolate for an extra special treat!
Muesli
Start your morning off right with muesli – a crunchy mix of oats, nuts, seeds, and dried fruit! This hearty breakfast cereal is packed with energy-boosting vitamins and minerals to help keep you going all day long. Muesli also has plenty of dietary fiber to support heart health and digestion, plus it’s naturally low in fat and sugar so you don’t have to worry about guilt trips after indulging! Calories per serving: 223 (varies depending on the recipe).
Serving size: ½ cup or 60 grams. Glycemic Index rating: 42-55 (depending on individual ingredients). Glycemic Load rating: 8-13 (depending on individual ingredients). Serving suggestion: Enjoy muesli as a hot breakfast cereal with yogurt or just sprinkle it over ice cream or yogurt for an instant snacktime upgrade!
Mushrooms
Enjoy the earthy, umami flavor of mushrooms! These tiny fungi are loaded with antioxidants and vitamins to support your immune system, plus they’re an excellent source of dietary fiber. Mushrooms also contain important minerals such as selenium and copper that can help reduce inflammation.
Calories per serving: 15. Serving size: 5 mushrooms or 1 cup. Glycemic Index rating: 0. Glycemic Load rating: 0. Serving suggestion: Add a handful of sautéed mushrooms to salads for an added crunch or use them in sauces and soups to give dishes a rich, hearty flavor!
Mustard
Spice up any meal with mustard – a tangy condiment packed with flavor! Mustard is low in calories and contains beneficial compounds like quercetin, which has anti-inflammatory properties. One serving of mustard also provides 4 percent of your daily recommended intake for potassium! Calories per serving: 5. Serving size: 1 teaspoon or 5 grams. Glycemic Index rating: 0. Glycemic Load rating: 0. Serving suggestion: Spread a thin layer of mustard over sandwiches and burgers for an extra kick or mix it into sauces to add some zing to marinades and stirfries!
Mutton
Enjoy the robust flavor of mutton – an age-old favorite that’s packed with nutrients! Mutton is an excellent source of protein as well as essential minerals such as zinc, phosphorus, and iron that promote healthy cell production. One serving contains 166 calories, making it a great option for those watching their waistline! Serving size: 3 ounces or 85 grams. Glycemic Index rating: 0. Glycemic Load rating: 0. Serving suggestion: Grill up some mutton chops and serve them with grilled vegetables for an easy summer meal or use ground mutton to make burgers and meatballs for a hearty dinner!