The glycemic index and glycemic load are a means of ranking foods containing carbohydrates by their ability to increase a person's blood sugar level. The glyemic load of a food is determined based on its glycemic index and carbohydrate content, according to Florida State University's Thargard Student Health Center. Foods with a low glycemic load are those that do not have a drastic effect on raising glucose levels. In general, processed foods have a higher glycemic load than natural foods. The glycemic index was originally used to help people with diabetes make better food choices related to the condition. Now, though, medical experts believe following a low-glycemic-load diet can also help prevent heart disease, obesity and cancer.
Fruits and Vegetables
Many fruits and vegetables have a carbohydrate count of less than 40 g and are considered to have a low glycemic load. Among the choices for vegetables are cooked carrots. Several types of legumes are also low on the glycemic scale, including black beans, kidney beans, pinto beans, garbanzo beans, soybeans and lentils. For fruits, choose items such as cherries, pears, plums, apples, grapefruit and dried apricots, according to the UCLA Arthur Ashe Student Medical Center.
Grains
When choosing grains, in general products containing whole grains are better than processed grains with regard to glycemic load, according to the Linus Pauling Institute at Oregon State University. Instead of eating starchy foods containing white flour, try breads, pastas and cereals made from whole-wheat flour. Brown rice is lower on the glycemic index than white rice. Barley is also low on the glycemic index.
Dairy
When choosing dairy products, look for low-fat or fat-free items, which are generally lower on the glycemic index. For example, low-fat yogurt has a low glycemic load, as do low-fat and fat-free milk. Soy milk is also low on the glycemic index, according to the Arthur Ashe Student Medical Center.
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