The glycemic load (GL) of a food takes into account a food's glycemic index---a measure of how much the carbohydrate in that food causes a person's blood sugar to rise---and the actual amount of carbohydrate in a typical serving of the food. Researchers assign glycemic load numbers only to foods that contain carbohydrates. To get the GL of a food, you multiply the grams of carbohydrate in a serving by the glycemic index and divide by 100. A glycemic load of 10 or under is considered low.
Legumes
Peanuts and soybeans (also called edamame) have a really low glycemic load of 1 for a whole cupful. Most other legumes (beans) rank low in half-cup servings. That includes chickpeas (and hummus), kidney beans, lentils, cannellini beans, mung beans and those old picnic favorites, baked beans (without added sugar) and three-bean salad.
Dairy Products
Plain milk, whether whole fat, reduced-fat or nonfat, rates as a low-glycemic-load beverage. Ice cream and yogurt rank low as well. For a really good glycemic "deal," choose low-carb ice cream, with a GL of 1. Soy milk, a popular dairy alternative, is also a low-GL beverage.
Vegetables
Most vegetables aren't assigned glycemic index or glycemic load numbers. Exceptions are starchy vegetables. Among those, carrots, beets, winter squashes, parsnips, green peas and some kinds of sweet corn rank as low-glycemic-load foods when you stick to a 1/2-cup serving.
Fruits
Most fresh fruits have low GL, such as apples, oranges, grapefruit, peaches, nectarines, pears, pineapple, cantaloupe, watermelon, kiwifruit, mangos, papayas and cherries. Strawberries are especially low, with a GL of 1. The low GL numbers apply to the whole, fresh fruit, not fruit juices or dried fruits.
Breads and Cereals
One slice of bread (white or whole-grain) normally ranks anywhere from 3 to 9 on the GL scale. One corn or wheat tortilla will usually come in at a GL of under 10. Most breakfast cereals don't make the low-GL cut, except for some high-fiber bran cereals.
Sweeteners
Agave nectar, touted as a healthier alternative to sugar, scores a low glycemic load of 1 to 2. Although it may seem counterintuitive, table sugar, fructose and honey have low glycemic loads---but only if you eat 2 teaspoons or less.
Snacks
Popcorn, whether microwaved, air-popped or cooked on the stovetop, has a GL under 10 for a 20-gram (2 1/2-cup) serving. If you eat candy, select dark chocolate (no more than 2 ounces) or peanut M&Ms for low glycemic load.
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