To understand glycemic load (GL), you must understand glycemic index (GI). The glycemic index measures the effect of carbohydrate-rich foods on blood sugar. A food with a high GI has a greater effect on the blood sugar. The body's glycemic response to the food depends on the type of carbohydrate, the amount, its ripeness and cooking preparation. Diabetics use GI to assist in controlling blood sugar levels, particularly limiting spikes in blood sugar. Glycemic load takes into account both the quantity and quality of the carbohydrate. The GL is based on a mathematical formula: GL = (GI x the food's amount of carbohydrates in grams) divided by 100. A GL of 10 or less in a food is considered low.
Starches
Starches are high in carbohydrates and make up the bulk of a person's diet. The glycemic load varies greatly in this group. Starches with the lowest glycemic load are whole-wheat bread (9), pumpernickel bread (6), rye bread (6), Wonder bread (10), barley (9), couscous (9), Kelloggs All-Bran cereal (8), maize (8) and taro (4).
Fruits
Fruits are another food group high in carbohydrates. In general, the more ripe a fruit, the higher its glycemic index, according to the American Diabetes Association. Fruits with a low GL include watermelon (8), oranges (5), grapes (9), pears (4), apples (6), peaches (4) and plums (3). Low Gl can also be found in apricots (3), strawberries (1), cherries (9), mangoes (9) and grapefruit (3).
Vegetables
Vegetables are lower in carbohydrates than fruits and starches, and they generally do not have a glycemic index. Starchy vegetables can affect blood sugar, however. Vegetables with a low glycemic load are peas (4), broad beans (3), bean sprouts (1), butternut squash (3), parsnips (4) and carrots (2). Corn is another starchy vegetable; however, its glycemic load ranges from 4 to 11 depending on where it is grown.
Legumes
The American Diabetes Association diabetic food guide pyramid lists legumes as a starch. The food items are also a good source of protein. Starches with a low GL include red lentils (5), split peas (3), kidney beans (7), chickpeas (10), soybeans (1), butter beans (5), navy beans (9), black beans (7), pinto beans (8) and peanuts (1). In the diabetic food guide pyramid, peanuts actually fall into the meat group, the American Diabetes Association says.
Snacks
Most snack-like foods contain a lot of carbohydrates, which can limit low glycemic load choices. Air-popped popcorn (8) and Ryvita crackers (7) contain low glycemic loads. To satisfy a sweet tooth, Dove dark chocolate (6), Dove cocoavia chocolate-covered almonds (2) and ice cream (6) also have a low glycemic load.
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