How to choose low 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. Foods with a low glycemic load take longer for the body to process, meaning that you will feel full longer. 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 GL, so you won't find many of them in this list.
• 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 low-GL breakfast cereal, it suddenly qualifies as a medium-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, such as those listed here. Low glycemic load foods (GL = 10 or less)

Coarse barley bread (75% intact kernels)

• Serving size: 2 slices
• Glycemic load: 10

Soy and flaxseed bread

• Serving size: 2 slices
• Glycemic load: 10

Whole-grain pumpernickel bread

• Serving size: 2 slices
• Glycemic load: 10

Pearled barley

• Serving size: 250 ml (1 c)
• Glycemic load: 8

Popcorn

• Serving size: 500 ml (2 c)
• Glycemic load: 8

Wheat tortillas

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

Lima beans

• Serving size: 250 ml (1 c)
• Glycemic load: 10

Pinto beans

• Serving size: 250 ml (1 c)
• Glycemic load: 10

Chickpeas

• Serving size: 250 ml (1 c)
• Glycemic load: 8

Baked beans

• Serving size: 250 ml (1 c)
• Glycemic load: 7

Kidney beans

• Serving size: 250 ml (1 c)
• Glycemic load: 7

Navy beans

• Serving size: 250 ml (1 c)
• Glycemic load: 7

Butter beans

• Serving size: 250 ml (1 c)
• Glycemic load: 6

Green peas

• Serving size: 250 ml (1 c)
• Glycemic load: 6

Split peas, yellow

• Serving size: 250 ml (1 c)
• Glycemic load: 6

Lentils, green or red

• Serving size: 250 ml (1 c)
• Glycemic load: 5