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.

Type 2 Diabetes and Glycemic Index

Carbohydrates and Blood Sugar: A Balanced Overview

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by John Fisher

Carbohydrates play a central role in our body’s energy metabolism, particularly through their impact on blood sugar levels. When consumed, digestible carbohydrates are broken down into sugars that enter the bloodstream, prompting the pancreas to release insulin. This hormone encourages cells to absorb blood sugar for energy or storage, lowering blood sugar levels. Conversely, when blood sugar drops, the pancreas releases glucagon, prompting the liver to release stored sugar, thus maintaining a stable blood sugar supply. This article explores how carbohydrates impact blood sugar, the role of glycemic index and glycemic load, and how these factors relate to conditions like type 2 diabetes and heart disease.

Carbohydrate Metabolism and Type 2 Diabetes

The balance of insulin and glucagon is essential for maintaining steady blood sugar levels. However, when insulin production or utilization fails, type 2 diabetes can develop. This condition, often gradual, occurs when cells become insulin-resistant, causing prolonged high blood sugar levels. Over time, the strain on insulin-producing cells can cause them to cease insulin production altogether. Type 2 diabetes is a significant public health issue, often associated with excessive intake of high-glycemic foods.

Glycemic Index: A Better Classification of Carbohydrates

Traditionally, carbohydrates were labeled as “simple” or “complex” based on their chemical structure. However, these categories do not fully capture the effects on blood sugar levels. The glycemic index (GI) was developed to measure how quickly and significantly a carbohydrate-rich food raises blood sugar. Foods with a high GI, like white bread, cause rapid blood sugar spikes, whereas foods with a low GI, like whole oats, promote a more gradual rise in blood sugar. High-GI foods can increase the risk of type 2 diabetes, heart disease, and even obesity.

Factors Affecting Glycemic Index

Several factors influence a food's GI, including processing, fiber content, ripeness, and fat or acid content. For instance, milled grains have a higher GI than whole grains, and ripe fruits tend to have a higher GI than unripe ones. High-fiber foods slow down digestion, causing a gentler increase in blood sugar. Studies have demonstrated a link between high-GI diets and a greater risk of type 2 diabetes and coronary heart disease, although the impact on body weight remains uncertain.

Glycemic Load: Measuring Blood Sugar Impact by Quantity

While GI measures how quickly a food raises blood sugar, glycemic load (GL) considers both the GI and the total carbohydrate content. GL offers a more comprehensive way to classify foods based on their blood sugar impact. A GL of 20 or more is high, while a GL of 10 or below is low. Lower-GL diets are associated with a reduced risk of type 2 diabetes and heart disease. Thus, choosing low- or medium-GL foods, such as bran cereals, black beans, and brown rice, over high-GL foods like baked potatoes and candy, promotes healthier blood sugar management.

Conclusion

Understanding the relationship between carbohydrates, glycemic index, and glycemic load is vital for managing blood sugar levels and reducing risks associated with type 2 diabetes and heart disease. By making informed dietary choices, individuals can control blood sugar spikes and benefit from a balanced, health-promoting diet.

Here is a list of common foods categorized by glycemic load.

Reference

Harvard School of Public Health. (n.d.). Carbohydrates and blood sugar. Retrieved from https://nutritionsource.hsph.harvard.edu/carbohydrates/carbohydrates-and-blood-sugar/

This article was written with the assistance of AI.