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.

Cashews and Peanuts

Why Cashews and Peanuts May Not Be Ideal for Diabetes Management

Cashews are seeds of the cashew apple.

by John Fisher

As someone managing Type 2 diabetes, I avoid cashews and peanuts because they can impact my gut health and blood sugar levels. Cashews are particularly challenging due to their higher carbohydrate content compared to other nuts, which can lead to blood sugar spikes—a significant concern for those striving to maintain stable glucose levels. Additionally, cashews have lower fiber content, meaning they don’t slow down carbohydrate absorption as effectively as other nuts, leading to a quicker rise in blood sugar.

Understanding Cashews and Peanuts

Cashews are seeds from the cashew apple of the Anacardium occidentale tree. They grow at the base of the cashew apple and are considered drupe seeds rather than true nuts. Cashews are typically roasted and shelled before eating since their raw shells contain urushiol, a skin-irritating toxin.

Peanuts, though commonly thought of as nuts, are actually legumes, closely related to beans and lentils. They grow underground, developing from the roots of the peanut plant (Arachis hypogaea). Like cashews, peanuts are often roasted and have a different nutritional profile from tree nuts.

Key Differences: Cashews, Peanuts, and Other Nuts

1. Botanical Classification

   • Cashews: Drupe seeds, not true nuts.
   • Peanuts: Legumes, not nuts.
   • Almonds, walnuts, macadamias, and pecans are true tree nuts, distinguishing them from cashews and peanuts.

2. Carbohydrate Content

   • Cashews contain around 9 grams of carbs per ounce, potentially causing more blood sugar spikes than other nuts.
   • Peanuts have about 6 grams of carbs per ounce, which is lower than cashews but higher than some tree nuts.

3. Fat Composition

   • Cashews and peanuts are higher in monounsaturated fats but also contain more polyunsaturated fats (PUFAs) than nuts like macadamias. Excess PUFA intake can be inflammatory and may impact insulin sensitivity, affecting diabetes management.
   • Tree nuts like macadamias and walnuts offer healthier fat profiles, with macadamias especially low in PUFAs.

4. Caloric and Nutrient Density

   • Both cashews and peanuts are nutrient-dense and offer essential minerals, vitamins, and proteins. However, their higher calorie content relative to fiber and fat ratios can affect weight and blood sugar control.

For individuals managing diabetes, nuts like almonds, walnuts, and macadamias are often better choices. These nuts have lower carbohydrate content and a healthier fat profile, which can support stable blood sugar levels and provide added health benefits.

Note: This article was prepared with the assistance of AI.

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