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What foods have a low glycemic load?

Foods with a low glycemic load (GL) of 10 or less include:
  • broccoli, 1/2 cup: 0
  • cauliflower, 1 cup: 0
  • green beans, raw, 1 cup: 0
  • spinach, 1 cup: 0
  • almonds, 1/3 cup (1.5 ounces): 0
  • peanuts, 1/3 cup (1.5 ounces): 1
  • plum, 1 average: 2
  • Nutella spread, 2 tablespoons: 2
  • carrots, 1 large: 3
  • cherries, about 16 (4 ounces): 3
  • cashews, 1/4 cup (1 ounce): 3
  • peas, frozen, 1/2 cup: 3
  • pear, 1 small: 4
  • mixed nuts, roasted, 1/3 cup (1.5 ounces): 4
  • skim milk, 1 cup (8 ounces): 4
  • soy milk, 1 cup (8 ounces): 4
  • strawberries, 1 cup: 4
  • tomato juice, 6 ounces: 4
  • lentils, 1 cup: 5
  • orange, 1 small: 5
  • peach, 1 small: 5
  • apple, 1 small: 6
  • wheat tortillas, 2 (6-inch): 6
  • yogurt, plain, 1 cup: 6
  • ice cream (regular), 1/2 cup: 6
  • navy beans, 1 cup: 7
  • lima beans, 1 cup: 7
  • grapes, 1 cup: 7
  • cantaloupe, 1 cup: 8
  • popcorn, 2 cups: 8
  • apple juice, 6 ounces: 8
  • graham crackers, 2 squares: 8
  • whole-grain pumpernickel bread, 2 slices: 10
  • oatmeal (instant), 1 ounce (1 cup prepared): 10
The glycemic load applies the glycemic index to a standard serving of food. Seafood, poultry and meats do not have a glycemic load because they do not contain carbohydrates.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.