Foods with a low glycemic load of 10 or less: 

  • Kidney, garbanzo, pinto, soy, and black beans
  • Fiber-rich fruits and vegetables, like carrots, green peas, apples, grapefruit, and watermelon
  • Cereals made with 100 percent bran
  • Lentils
  • Cashews and peanuts
  • Whole-grain breads like barley, pumpernickel, and whole wheat
  • Whole-wheat tortillas
  • Tomato juice
  • Milk

Foods with a medium glycemic load of 11 to 19: 

  • Whole-wheat pasta and some breads
  • Oatmeal
  • Rice cakes
  • Barley and bulgur
  • Fruit juices without extra sugar
  • Brown rice – ?/16
  • Sweet potato
  • Graham crackers
  • Banana – 51/13

Foods with a high glycemic load of 20 or more:

  • High-sugar beverages
  • Candy
  • Sweetened fruit juices
  • Couscous
  • White rice
  • White pasta
  • French fries and baked potatoes
  • Low-fiber cereals (high in added sugar)
  • Macaroni and cheese
  • Pizza
  • Raisins and dates