99 Foods that won't spike your blood sugar


As a rule of thumb, starchy (e.g. potatoes) and sweet (e.g. carrots) vegetables are the most likely to raise glucose. 

  • Artichoke
  • Arugula
  • Asparagus
  • Avocado
  • Bok choy
  • Broccoli
  • Broccolini
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Celery root
  • Chard
  • Collards
  • Cucumber
  • Eggplant
  • Endive
  • Fennel
  • Green beans
  • Hearts of palm
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce of all varieties
  • Mushrooms
  • Mustard greens
  • Okra
  • Onion
  • Peppers
  • Pumpkin
  • Radishes
  • Rapini (broccoli raab)
  • Rhubarb
  • Rutabaga
  • Snow peas and snap peas
  • Spinach
  • Sprouts
  • Summer squash
  • Tomatillos
  • Tomato
  • Turnip
  • Turnip greens
  • Zucchini

Nuts and Seeds

  • Chia seeds
  • Flaxseeds
  • Pumpkin seeds
  • Sesame seeds
  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnut
  • Macadamia nuts
  • Pine nuts
  • Pecans
  • Pistachios
  • Walnuts

Beans and legumes

Particularly when paired with fat, beans and legumes can be a great source of fiber and protein without a significant spike. That said, some people have a substantial response to beans

  • Chickpeas
  • Lentils
  • Black beans
  • Kidney beans
  • Soybeans (edamame)
  • Pinto beans
  • Tofu


Many berries tend to work well for people, while starchy fruits (such as bananas) and high-sugar fruits like dates may lead to a blood-sugar spike. Citrus is a great flavor addition to any dish. Generally, fruit paired with fat and protein (like nut butters or full-fat unsweetened yogurt) and additional fiber (chia seeds or flaxseeds) can help blunt a spike from fruit. Also, portion size matters—keep them small as you learn how your body reacts.

  • Blackberries
  • Blueberries
  • Raspberries
  • Strawberries
  • Coconut
  • Lemon
  • Lime
  • Orange
  • Kiwi


Eggs and Dairy

If you choose to eat dairy, fermented is best; also, aim for whole-fat and organic. If you use dairy alternatives, avoid sweetened varieties and oat milk.

  • Eggs (go for organic, cage-free)
  • Kefir
  • Plain unsweetened Greek yogurt
  • Cottage cheese
  • Butter
  • Ghee
  • Sour cream
  • Unsweetened nut, seed, and bean milks (excluding oat or rice milk) 
  • Unsweetened non-dairy yogurt (excluding oat)

Baked-Good Ingredients

If you want to bake, just swap in these alternative flours and sweeteners for refined wheat flours and traditional sugars.

  • Almond flour 
  • Coconut flour
  • Monk Fruit 
  • Stevia
  • Allulose 


White-flour pasta is an ultra-processed food; try one of these alternatives instead.

  • Zucchini noodles
  • Konjac noodles
  • Hearts of palm pasta
  • Chickpea, black bean, or lentil pasta (these spike some people and not others)

Meat and Fish

If you eat animal products, look for organic, grass-fed, antibiotic- and hormone-free options, which have higher omega-3s, including (but not limited to): 

  •  Beef
  • Lamb
  • Game meats

For seafood, try wild-caught, small fish, such as:

  • Sardines
  • Anchovies
  • Salmon


Oils, Fats, and Sauces

Avoid refined seed oils, which have damaging linoleic acids. Nut butters and spreads like tahini can be excellent sources of fat and protein to pair with other foods.

  • Tahini
  • Nut butters
  • Aioli
  • Guacamole
  • Pesto
  • Coconut oil
  • Olive oil
  • Avocado oil
  • MCT oil

Flavorings and Treats

  • Extra Dark Chocolate (88% or higher is a good choice)
  • Cocoa powder

Remember, everyone’s ideal metabolic diet is different. There’s no guarantee that any of these items will produce a low glycemic response for you. However, focusing on whole, unprocessed foods and avoiding added sugars are the cornerstones of optimal metabolic health.