Glycemic Load List of Foods

Understanding Glycemic Load: Making Healthier Food Choices for Blood Sugar Control

Which of these foods don't belong? Image created by chatGPT

by John R. Fisher, PhD

Glycemic load (GL) is a measure that evaluates the impact of carbohydrate-containing foods on blood sugar levels. Unlike the glycemic index (GI), which only considers how quickly a food raises blood sugar, glycemic load combines both the quality and quantity of carbohydrates to give a more accurate picture of how much a food will increase blood sugar levels. By taking into account the carbohydrate content and GI, glycemic load helps people make more informed dietary choices, especially those managing diabetes, heart health, or weight control. Foods with a low glycemic load cause slower blood sugar rises, while high-glycemic load foods can lead to quick spikes. Understanding GL can promote healthier eating and better blood sugar stability.

Here’s a list of foods categorized by their glycemic load (GL). The GL values indicate the impact these foods have on blood sugar levels:

Low Glycemic Load (10 or under)

1. Bran cereal – GL 9
2. Apple (medium) – GL 6
3. Orange (medium) – GL 5
4. Kidney beans (1/2 cup) – GL 7
5. Black beans (1/2 cup) – GL 6
6. Lentils (1/2 cup) – GL 5
7. Wheat tortilla (1 small) – GL 4
8. Skim milk (1 cup) – GL 4
9. Cashews (1 oz) – GL 3
10. Peanuts (1 oz) – GL 1
11. Carrots (1/2 cup cooked) – GL 3
12. Broccoli (1 cup cooked) – GL 1
13. Cherries (1/2 cup) – GL 3
14. Grapefruit (1/2 medium) – GL 3
15. Strawberries (1/2 cup) – GL 1
16. Tomato (1 medium) – GL 2
17. Zucchini (1/2 cup cooked) – GL 1
18. Pear (medium) – GL 4
19. Spinach (1 cup cooked) – GL 1
20. Avocado (1/2 medium) – GL 1

Medium Glycemic Load (11-19)

1. Pearled barley (1 cup cooked) – GL 12
2. Brown rice (3/4 cup cooked) – GL 16
3. Oatmeal (1 cup cooked) – GL 13
4. Bulgur (3/4 cup cooked) – GL 13
5. Rice cakes (3 cakes) – GL 17
6. Whole grain bread (1 slice) – GL 11
7. Whole-grain pasta (1 1/4 cup cooked) – GL 15
8. Green peas (1/2 cup cooked) – GL 11
9. Sweet potato (1/2 medium) – GL 17
10. Pineapple (1/2 cup) – GL 12
11. Corn (1/2 cup cooked) – GL 14
12. Beetroot (1/2 cup cooked) – GL 11
13. Banana (medium) – GL 12
14. Couscous (1/2 cup cooked) – GL 15
15. Mango (1/2 cup) – GL 12
16. Grapes (1/2 cup) – GL 11
17. Watermelon (1 cup) – GL 11
18. Pita bread (1 small) – GL 18
19. Black-eyed peas (1/2 cup cooked) – GL 11
20. Quinoa (3/4 cup cooked) – GL 13

High Glycemic Load (20 and above)

1. Baked potato (1 medium) – GL 29
2. French fries (1 medium serving) – GL 25
3. Refined breakfast cereal (1 oz) – GL 23
4. Sugar-sweetened beverage (12 oz) – GL 22
5. Candy bars (2 oz) – GL 22
6. White basmati rice (1 cup cooked) – GL 26
7. White-flour pasta (1 1/4 cup cooked) – GL 23
8. Popcorn (2 cups) – GL 21
9. Pretzels (1 oz) – GL 24
10. Bagel (1 medium) – GL 24
11. Cornflakes (1 cup) – GL 21
12. Doughnut (1 medium) – GL 23
13. Gatorade (12 oz) – GL 20
14. Instant mashed potatoes (1/2 cup cooked) – GL 21
15. Raisins (1/4 cup) – GL 28
16. Honey (1 tbsp) – GL 20
17. White bread (1 slice) – GL 22
18. Rice noodles (1 cup cooked) – GL 24
19. Watermelon (2 cups) – GL 22
20. Pancakes (2 medium) – GL 23

This list provides a variety of foods within each glycemic load category, helping guide choices for better blood sugar management. The list was prepared with the assistance of chatGPT.