How to choose medium glycemic load foods

The glycemic load (GL) is the best measure of a food's effect on blood sugar. You want to aim for as many low-GL foods as possible and eat high-GL foods more sparingly. Since carbohydrate foods are the ones that contribute most to the GL of your diet, we've focussed on those foods below. Here are some tips on choosing foods with a medium glycemic load.

• Foods that are mostly protein or fat — such as meats, fish and cheeses — have little or no glycemic load.
• Including protein-rich foods and "good" fats in your meals and snacks will help keep your GL score for the day moderate.
• Remember that portion size makes a big difference: if you eat two servings of a medium-GL breakfast cereal, it suddenly qualifies as a high-GL food.
• On the other hand, if you just love a food in the high-GL category, go ahead and eat a small portion, preferably along with a small portion of a low- or medium-GL food.
• Not sure where your favourite grains, fruits and vegetables fall on the GL spectrum? Consult our helpful guide to these medium GL foods.

Coarse barley bread (50% intact kernels)

• Serving size: 2 slices
• Glycemic load: 18

High-fibre white bread

• Serving size: 2 slices
• Glycemic load: 18

Corn chips

• Serving size: 60 g (2 oz)
• Glycemic load: 17

100% whole-grain bread

• Serving size: 2 slices
• Glycemic load: 14

Sourdough rye bread

• Serving size: 2 slices
• Glycemic load: 12

Stone-ground wheat thins

• Serving size: 4
• Glycemic load: 12

Corn tortillas

• Serving size: 2 x 15 cm (6 in)
• Glycemic load: 11

Rye crisp breads

• Serving size: 2½
• Glycemic load: 11

Converted long-grain white rice

• Serving size: 2/3 cup cooked
• Glycemic load: 16

Brown rice

• Serving size: 2/3 cup cooked
• Glycemic load: 18

Quinoa

• Serving size: 2/3 cup cooked
• Glycemic load: 16

Wild rice

• Serving size: 2/3 cup cooked
• Glycemic load: 18

Wheatberries

• Serving size: 2/3 cup cooked
• Glycemic load: 14

Bulgur

• Serving size: 2/3 cup cooked
• Glycemic load: 12

Spaghetti (cooked 15 minutes)

• Serving size: 200 g (1 c)
• Glycemic load: 17

Whole wheat spaghetti

• Serving size: 200 g (1 c)
• Glycemic load: 13

High-protein spaghetti

• Serving size: 200 g (1 c)
• Glycemic load: 12

Low-fat chocolate milk

• Serving size: 250 ml (8 oz)
• Glycemic load: 12

Pineapple juice, unsweetened

• Serving size: 180 ml (6 oz)
• Glycemic load: 12

Apple juice

• Serving size: 250 ml (8 oz)
• Glycemic load: 8

Sweet corn

• Serving size: 175 g (1 c)
• Glycemic load: 18

Sweet potato

• Serving size: 1 medium (140 g/5 oz)
• Glycemic load: 17

Figs, dried, chopped

• Serving size: 60 g (2 oz)
• Glycemic load: 16

Banana

• Serving size: 1 small (125 g/4 oz)
• Glycemic load: 11

Black-eyed peas

• Serving size: 250 ml (1 c)
• Glycemic load: 11