The following foods have a medium/moderate GL (glycemic load), which means they are lower in carbohydrate quantity as well as quality (GI). These foods can be consumed in the low GI diet.
The following foods have a medium GL (glycemic load) of between 11 and 19:
- Grapefruit juice, unsweetened (1 glass, 250ml): GL = 11
- Pearled barley (150g): GL = 11
- Potato chips (50g): GL = 11
- Rye crackers (25g): GL = 11
- Apple juice, unsweetened (1 glass, 250ml): GL = 12
- Corn tortilla (50g): GL = 12
- Bulgur (150g): GL = 12
- Navy beans (150g): GL = 12
- Parsnips (80g): GL = 12
- Raisin Bran (30g): GL = 12
- Apple pie (60g): GL = 13
- Banana, ripe (120g or 1 medium): GL = 13
- Black-eyed peas (150g): GL = 13
- Oatmeal (250g): GL = 13
- Orange juice (1 glass, 250ml): GL = 13
- Yam (150g or 1 medium): GL = 13
- Boiled white potato (150g or 1 medium): GL = 14
- Kellogg’s Special K (30g): GL = 14
- Vanilla wafers (25g): GL = 14
- Coca Cola (1 glass, 250ml): GL = 15
- Muesli (30g): GL = 16
- Pretzels, oven-baked (30g): GL = 16
- Corn chips, plain, salted (50g): GL = 17
- Corn on the cob (150g or 1 medium cob): GL = 17
- Instant mashed potato (150g): GL = 17
- Instant oatmeal (250g): GL = 17
- Rice cakes (25g): GL = 17
- Sweet potato (150g or 1 medium): GL = 17
- Banana cake (80g): GL = 18
- Brown rice (150g): GL = 18
- Fettuccini (180g): GL = 18
- Snickers Bar (60g or 1 bar): GL = 19
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 moderate in GL should be eaten sparingly.
