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Vegetables - Glycemic Index Database

Complete glycemic index guide for vegetables. Compare 55 foods, find low GI options, and make diabetes-friendly choices.

55
Total Foods
41
Low GI (≤55)
3
Medium GI (56-69)
11
High GI (>70)

Best Vegetables for Diabetes

Low glycemic index options that help maintain stable blood sugar

Vegetables to Limit with Diabetes

High glycemic index foods that may cause blood sugar spikes

Vegetables with Low Glycemic Index Chart (≤55) - Best for Blood Sugar Control

These vegetables have a low glycemic index, causing a slow and steady rise in blood sugar. Ideal for diabetes management and sustained energy.

Avocado

Vegetables

GI 10
Glycemic Index10 (Low)
0
55
70
100
160
calories
9g
carbs
0.9
GL
Protein: 2gFat: 15g

Broccoli

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
35
calories
3.1g
carbs
0.5
GL
Protein: 3.5gFat: 0.4g

Brussels sprouts - Fresh

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
36
calories
7.1g
carbs
1.1
GL
Protein: 2.5gFat: 0.5g

Squash

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
24
calories
4.6g
carbs
0.7
GL
Protein: 0.6gFat: 0.3g

White cabbage

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
24
calories
5.8g
carbs
0.9
GL
Protein: 1.2gFat: 0.1g

Brussels sprouts

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
46
calories
2.3g
carbs
0.3
GL
Protein: 3.6gFat: 2.4g

Sauerkraut

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
29
calories
5g
carbs
0.8
GL
Protein: 1.7gFat: 0.1g

Cauliflower

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
25
calories
5.3g
carbs
0.8
GL
Protein: 2gFat: 0.1g

Pickled Cucumber

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
18
calories
4.6g
carbs
0.7
GL
Protein: 0gFat: 0g

Black olives

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
361
calories
32g
carbs
4.8
GL
Protein: 2.2gFat: 8.7g

Cucumber

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
15
calories
2.8g
carbs
0.4
GL
Protein: 0.8gFat: 0.1g

Dill pickles

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
16
calories
1.3g
carbs
0.2
GL
Protein: 2.8gFat: 0g

Olives

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
115
calories
6.3g
carbs
0.9
GL
Protein: 0.8gFat: 10.7g

Sweet pepper

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
27
calories
5.3g
carbs
0.8
GL
Protein: 1.3gFat: 0g

Chilli

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
40
calories
9.5g
carbs
1.4
GL
Protein: 2gFat: 0.2g

Chilli Green - Fresh

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
40
calories
8g
carbs
1.2
GL
Protein: 2gFat: 0.2g

Rhubarb

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
13
calories
2.5g
carbs
0.4
GL
Protein: 0.7gFat: 0.1g

Radish

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
20
calories
3.4g
carbs
0.5
GL
Protein: 1.2gFat: 0.1g

Sweet pepper (red, green), paprika

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
33
calories
6.9g
carbs
1
GL
Protein: 1.3gFat: 0g

Salted cucumbers

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
11
calories
2.3g
carbs
0.3
GL
Protein: 0.3gFat: 0.2g

Cauliflower - Fresh

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
30
calories
5.4g
carbs
0.8
GL
Protein: 2.5gFat: 0.3g

Braised Cauliflower

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
29
calories
0.3g
carbs
0
GL
Protein: 1.8gFat: 4g

Zucchini

Vegetables

GI 15
Glycemic Index15 (Low)
0
55
70
100
17
calories
3.1g
carbs
0.5
GL
Protein: 1.2gFat: 0.3g

Artichoke

Vegetables

GI 20
Glycemic Index20 (Low)
0
55
70
100
28
calories
6g
carbs
1.2
GL
Protein: 1.2gFat: 0.1g

Eggplant

Vegetables

GI 20
Glycemic Index20 (Low)
0
55
70
100
35
calories
8.7g
carbs
1.7
GL
Protein: 0.8gFat: 0.2g

Capers

Vegetables

GI 20
Glycemic Index20 (Low)
0
55
70
100
30
calories
4.2g
carbs
0.8
GL
Protein: 2.1gFat: 0.5g

Kohlrabi

Vegetables

GI 20
Glycemic Index20 (Low)
0
55
70
100
42
calories
10.6g
carbs
2.1
GL
Protein: 2.8gFat: 0g

Chinese cabbage

Vegetables

GI 20
Glycemic Index20 (Low)
0
55
70
100
12
calories
2.2g
carbs
0.4
GL
Protein: 1.1gFat: 0.2g

Ratatouille

Vegetables

GI 20
Glycemic Index20 (Low)
0
55
70
100
38
calories
5g
carbs
1
GL
Protein: 0.9gFat: 1.6g

Carrot - Fresh

Vegetables

GI 30
Glycemic Index30 (Low)
0
55
70
100
41
calories
6.8g
carbs
2
GL
Protein: 0.9gFat: 0.2g

Tomatoes - Fresh

Vegetables

GI 30
Glycemic Index30 (Low)
0
55
70
100
24
calories
3.8g
carbs
1.1
GL
Protein: 1.1gFat: 0.2g

Turnip - Raw

Vegetables

GI 30
Glycemic Index30 (Low)
0
55
70
100
30
calories
6.2g
carbs
1.9
GL
Protein: 1.5gFat: 0.1g

Beetroot - Fresh

Vegetables

GI 30
Glycemic Index30 (Low)
0
55
70
100
43
calories
8.8g
carbs
2.6
GL
Protein: 1.5gFat: 0.1g

Scorzonera - Kozelec

Vegetables

GI 30
Glycemic Index30 (Low)
0
55
70
100
17
calories
1g
carbs
0.3
GL
Protein: 1gFat: 1g

Tomatoes

Vegetables

GI 30
Glycemic Index30 (Low)
0
55
70
100
24
calories
3.8g
carbs
1.1
GL
Protein: 1.1gFat: 0.2g

Turnip, Fresh Turnip

Vegetables

GI 30
Glycemic Index30 (Low)
0
55
70
100
28
calories
6g
carbs
1.8
GL
Protein: 1gFat: 0g

Tomatoes - Dried

Vegetables

GI 35
Glycemic Index35 (Low)
0
55
70
100
170
calories
29g
carbs
10.2
GL
Protein: 6.3gFat: 4.3g

Eggplant Caviar

Vegetables

GI 40
Glycemic Index40 (Low)
0
55
70
100
146
calories
13.3g
carbs
5.3
GL
Protein: 1.7gFat: 5.1g

Broccoli - Cooked

Vegetables

GI 45
Glycemic Index45 (Low)
0
55
70
100
45
calories
7g
carbs
3.1
GL
Protein: 3gFat: 1g

Jerusalem artichoke - Fresh

Vegetables

GI 50
Glycemic Index50 (Low)
0
55
70
100
61
calories
12.8g
carbs
6.4
GL
Protein: 2.1gFat: 0.1g

Chayote - Mexican cucumber, mashed from it

Vegetables

GI 50
Glycemic Index50 (Low)
0
55
70
100
19
calories
4.5g
carbs
2.3
GL
Protein: 0.8gFat: 0.1g

Vegetables with Medium Glycemic Index Chart (56-69) - Moderate Impact

These vegetables have a moderate glycemic index. Best consumed with protein or fiber to minimize blood sugar impact.

Canned vegetables - Factory

Vegetables

GI 65
Glycemic Index65 (Medium)
0
55
70
100
77
calories
5.2g
carbs
3.4
GL
Protein: 3.2gFat: 2.8g

Beets - Boiled

Vegetables

GI 65
Glycemic Index65 (Medium)
0
55
70
100
49
calories
10.8g
carbs
7
GL
Protein: 1.8gFat: 0g

Pumpkin

Vegetables

GI 65
Glycemic Index65 (Medium)
0
55
70
100
26
calories
7g
carbs
4.5
GL
Protein: 1gFat: 0.1g

Vegetables with High Glycemic Index Chart (>70) - Quick Energy Source

These vegetables have a high glycemic index, causing rapid blood sugar spikes. Use caution with diabetes - best for post-workout recovery or when quick energy is needed.

Sweet potato - Batata, Yam

Vegetables

GI 70
Glycemic Index70 (High)
0
55
70
100
77
calories
15.8g
carbs
11.1
GL
Protein: 1.4gFat: 0.4g

Rutabaga, fodder beets

Vegetables

GI 70
Glycemic Index70 (High)
0
55
70
100
39
calories
8.7g
carbs
6.1
GL
Protein: 1.3gFat: 0.2g

Boiled potatoes

Vegetables

GI 70
Glycemic Index70 (High)
0
55
70
100
80
calories
17.5g
carbs
12.3
GL
Protein: 1.8gFat: 0.1g

Squash caviar

Vegetables

GI 75
Glycemic Index75 (High)
0
55
70
100
83
calories
4.8g
carbs
3.6
GL
Protein: 1.3gFat: 8.1g

Pumpkin - Boiled

Vegetables

GI 75
Glycemic Index75 (High)
0
55
70
100
26
calories
7g
carbs
5.3
GL
Protein: 1gFat: 0.1g

Mashed potatoes

Vegetables

GI 83
Glycemic Index83 (High)
0
55
70
100
72
calories
13.7g
carbs
11.4
GL
Protein: 1.7gFat: 1.2g

Carrot - Cooked

Vegetables

GI 85
Glycemic Index85 (High)
0
55
70
100
25
calories
5g
carbs
4.3
GL
Protein: 0.8gFat: 0.3g

Parsnip

Vegetables

GI 85
Glycemic Index85 (High)
0
55
70
100
75
calories
18g
carbs
15.3
GL
Protein: 1.2gFat: 0.3g

Turnip - Cooked, Boiled

Vegetables

GI 85
Glycemic Index85 (High)
0
55
70
100
26
calories
4.6g
carbs
3.9
GL
Protein: 1.7gFat: 0.2g

Baked potato

Vegetables

GI 95
Glycemic Index95 (High)
0
55
70
100
93
calories
21.1g
carbs
20
GL
Protein: 2.5gFat: 0.1g

Fried potato

Vegetables

GI 95
Glycemic Index95 (High)
0
55
70
100
149
calories
20.1g
carbs
19.1
GL
Protein: 2.8gFat: 7g

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Frequently Asked Questions About Vegetables Glycemic Index

Expert answers to common questions about vegetables glycemic index values, diabetes management, and meal planning.

What vegetables have the lowest glycemic index for diabetes management?

The best low glycemic index vegetables for diabetes are: Avocado, Broccoli, Brussels sprouts - Fresh. These vegetables have GI values of 10 or lower, causing minimal blood sugar spikes. Low GI vegetables are ideal for diabetic meal planning, weight management, and sustained energy throughout the day.

Which vegetables should diabetics avoid due to high glycemic index?

Diabetics should limit high GI vegetables such as: Fried potato, Baked potato, Turnip - Cooked, Boiled. These vegetables have glycemic index values above 70, causing rapid blood sugar spikes. If consuming high GI vegetables, pair them with protein, healthy fats, or fiber to slow glucose absorption and minimize blood sugar impact.

How does the glycemic index of vegetables affect blood sugar levels?

The glycemic index of vegetables measures how quickly they raise blood glucose after eating. Low GI vegetables (≤55) cause gradual blood sugar rises, while high GI vegetables (≥70) trigger rapid spikes. This database includes 55 vegetables with 41 low GI options, 3 medium GI, and 11 high GI choices to help you make informed decisions.

What are the best vegetables glycemic index substitutions for diabetics?

For better blood sugar control, replace high GI vegetables with low GI alternatives from our Vegetables database. For example, Avocado (GI: 10) is an excellent substitute for Fried potato (GI: 95). Browse our complete vegetables glycemic index chart to find diabetes-friendly substitutions.

How many vegetables in this database have low glycemic index values?

Our Vegetables glycemic index database contains 55 foods, with 41 vegetables classified as low GI (≤55), 3 as medium GI (56-69), and 11 as high GI (≥70). The average glycemic index for vegetables in our database is 36, helping you compare and choose the best options for your dietary needs.

Can I eat vegetables with high glycemic index if I have diabetes?

Yes, diabetics can occasionally eat high GI vegetables, but portion control and food combining are crucial. Pair high glycemic vegetables with protein sources, healthy fats, or low GI vegetables to slow glucose absorption. Monitor your blood sugar response and consult with your healthcare provider. Our Vegetables glycemic index chart helps identify which vegetables require more careful management.

What's the average glycemic index of vegetables in this database?

The average glycemic index of vegetables in our database is 36. However, individual vegetables vary significantly - from 10 (Avocado) to 95 (Fried potato). This 55-food vegetables glycemic index database allows you to compare specific options and make choices aligned with your blood sugar management goals.

How should I use this vegetables glycemic index chart for meal planning?

Use this Vegetables glycemic index database to plan balanced meals by selecting low to medium GI vegetables (≤69). Prioritize the 41 low GI options for stable blood sugar. Check glycemic load (GL) alongside GI for portion-appropriate choices. Combine vegetables with protein and fiber for optimal glucose control. Our searchable database of 55 vegetables with complete nutrition data makes diabetic meal planning straightforward.