The following foods have a low or medium/moderate GL (glycemic load), which means they are lower in carbohydrate quantity as well as quality (GI). These foods should be consumed more in the diet (unless they are high in fat, which means their consumption should be less).
The following foods have a low GL (glycemic load):
- Hommous (30g): GL = 0
- Peanuts (50g): GL = 1
- Soy beans (150g): GL = 1
- Cashews, salted (50g): GL = 3
- Carrots (80g): GL = 3
- Grapefruit (120g or 1 medium): GL = 3
- Green peas (80g): GL = 3
- Milk, full fat (1 glass, 250ml): GL = 3
- All-Bran cereal (30g): GL = 4
- Ice cream, premium (50g): GL = 4
- Milk, skim (1 glass, 250ml): GL = 4
- Pear (120g or 1 medium): GL = 4
- Tomato juice, canned or fresh (1 glass, 250ml): GL = 4
- Watermelon (120g): GL = 4
- Lentils (150g): GL = 5
- Apricot (120g or 2 medium): GL = 5
- Orange (120g or 1 medium): GL = 5
- Peach (120g or 1 medium): GL = 5
- Pear, canned in pear juice (120g): GL = 5
- Apple (120g or 1 medium): GL = 6
- M & M’s, peanut (150g): GL = 6
- Pumpernickel bread (1 slice): GL = 6
- Baked beans (150g): GL = 7
- Black beans (150g): GL = 7
- Kidney beans (150g): GL = 7
- Reduced-fat yogurt with fruit (200g or 1 small tub): GL = 7
- Chickpeas (150g): GL = 8
- Grapes (120g): GL = 8
- Ice cream, regular (50g): GL = 8
- Microwave popcorn, plain (20g): GL = 8
- Wheat tortilla (50g): GL = 8
- Chickpeas, canned in brine (150g): GL = 9
- Peach, canned in light syrup (120g): GL = 9
- Whole-wheat bread (1 slice): GL = 9
- Honey (25g): GL = 10
- Pita bread, white (1 slice): GL = 10
- Prunes, pitted (60g): GL = 10
- Shortbread (25g): GL = 10
- White wheat flour bread (1 slice): GL = 10
For further information about other foods see the official Glycemic Index from the University of Sydney which has GI and GL values for many more foods from all around the world.
Note: Foods which are high in saturated fat, sugar or are processed, even if they are low in GL should be eaten sparingly.
