Foods with complex carbohydrates and adequate fiber (4g+) or protein+fat (8g+) for gradual blood sugar rise
| BSI | Food | Serving | Carbs | Fiber | Fat | Protein | Sugars | Calories |
|---|---|---|---|---|---|---|---|---|
|
Kashi International Corporation
Kashi International Corporation
|
40.0g | 24.0g | 4.0g | 3.0g | 3.0g | 10.0g | 130 | |
|
The J.M. Smucker Company
The J.M. Smucker Company
|
45.0g | 30.0g | 4.0g | 3.0g | 5.0g | 4.0g | 170 | |
|
Kashi Us
|
56.0g | 44.8g | 5.6g | 1.2g | 5.7g | 9.0g | 194 | |
|
Kraft Heinz Foods Company
Kraft Heinz Foods Company
|
84.0g | 40.0g | 3.0g | 8.0g | 10.0g | 4.0g | 270 | |
|
Kashi International Corporation
Kashi International Corporation
|
40.0g | 27.0g | 3.0g | 7.0g | 3.0g | 9.0g | 180 | |
|
Kashi International Corporation
Kashi International Corporation
|
35.0g | 21.0g | 4.0g | 4.0g | 6.0g | 7.0g | 140 | |
|
The J.M. Smucker Company
The J.M. Smucker Company
|
72.0g | 55.0g | 4.0g | 2.0g | 6.0g | 2.0g | 260 | |
|
The J.M. Smucker Company
The J.M. Smucker Company
|
70.0g | 52.0g | 5.0g | 2.5g | 7.0g | 8.0g | 260 | |
|
The J.M. Smucker Company
The J.M. Smucker Company
|
70.0g | 51.0g | 6.0g | 2.0g | 8.0g | 3.0g | 250 | |
|
Kashi Us
|
51.0g | 42.6g | 4.0g | 1.2g | 4.3g | 7.8g | 186 | |
|
Topco Associates, Inc.
Topco Associates, Inc.
|
56.0g | 41.0g | 6.0g | 1.5g | 7.0g | 2.0g | 210 | |
|
Topco Associates, Inc.
Topco Associates, Inc.
|
88.0g | 27.0g | 2.0g | 6.0g | 9.0g | 3.0g | 190 | |
|
The J.M. Smucker Company
The J.M. Smucker Company
|
28.0g | 17.0g | 1.0g | 7.0g | 2.0g | 7.0g | 140 | |
|
Kellogg Company Us
Kellogg Company Us
|
45.0g | 22.2g | 6.4g | 8.5g | 9.4g | 8.7g | 186 | |
|
Topco Associates, Inc.
Topco Associates, Inc.
|
57.0g | 27.0g | 3.0g | 4.5g | 5.0g | 1.0g | 170 | |
|
Frito Lay Company
Frito Lay Company
|
39.0g | 25.0g | 2.0g | 9.0g | 3.0g | 11.0g | 200 | |
|
Ripple Brand Collective, Llc
Ripple Brand Collective, Llc
|
57.0g | 36.0g | 4.0g | 15.0g | 3.0g | 22.0g | 290 | |
|
Topco Associates, Inc.
Topco Associates, Inc.
|
85.0g | 28.0g | 2.0g | 9.0g | 6.0g | 2.0g | 210 | |
|
Kashi Us
|
113.0g | 27.8g | 4.4g | 9.4g | 14.4g | 2.6g | 251 | |
|
The Hershey Company
The Hershey Company
|
39.0g | 22.0g | 3.0g | 6.0g | 6.0g | 9.0g | 160 |
Frequently Asked Questions
Common questions about this blood sugar category and how to use these foods
Smooth Ride foods are foods with complex carbohydrates and adequate fiber (4g+) or protein+fat (8g+) for gradual blood sugar rise. There are 43,940 foods tagged as Smooth Ride in our database, helping you identify options that match this blood sugar impact profile.
Smooth Ride foods are characterized by complex carbs with fiber for gentle glucose release. The fiber and complex carbohydrates slow glucose absorption, creating a gentle, sustained rise in blood sugar that's easier for your body to manage.
Smooth Ride foods offer specific benefits including steady energy, improved satiety, better glucose control. Compared to refined carbs, Smooth Ride foods offer the benefits of carbohydrates with better blood sugar control due to their fiber and nutrient content.
Popular Smooth Ride foods include Oatmeal, Quinoa, Sweet Potato. Perfect as breakfast staples, pre-workout meals, or as the carbohydrate base for balanced dinners with protein and vegetables.
Generally safe for most people, but portion control is still important as these foods do contain carbohydrates that affect blood sugar.
You can explore all Smooth Ride foods by clicking 'View All Foods' above, or use our comparison tool to see how they stack up against other food categories for blood sugar management.