Nutrition Diet: Which food has the lowest glycemic load?

October 29, 2025 •

4 min read

Based on data from the Linus Pauling Institute, certain foods like peanuts and lentils have a remarkably low glycemic load per serving. Understanding which food has the lowest glycemic load? is key for managing blood sugar and overall health.

Quick Summary

This article defines and differentiates glycemic load (GL) and glycemic index (GI), highlighting the best food choices for a low GL diet. It details the benefits of managing GL and offers practical tips for incorporating these foods into your daily meals.

Key Points

Understanding GL vs. GI: The glycemic load (GL) is a more accurate measure than the glycemic index (GI) because it considers both the type and quantity of carbohydrates in a serving.
Zero GL Foods: Foods with zero or near-zero GL include meat, poultry, fish, eggs, nuts, and most non-starchy vegetables like mushrooms, spinach, and cabbage.
Low GL Carbohydrates: Among carbohydrate-containing foods, lentils, peanuts, and most fruits (e.g., apples, pears) have a very low glycemic load.
Health Benefits: Following a low-GL diet can lead to better blood sugar control, sustained energy, improved weight management, and reduced risk of chronic diseases.
Smart Pairing is Key: Combining carbohydrates with protein or healthy fats can lower a meal's overall GL, leading to a slower and smaller blood sugar response.
Cooking Matters: The way you cook food impacts its GL. Opt for less-processed versions and avoid overcooking grains and vegetables to maintain a lower GL.

The Basics: Glycemic Index vs. Glycemic Load

When considering the impact of carbohydrates on blood sugar, two key metrics come into play: the Glycemic Index (GI) and the Glycemic Load (GL). While both measure how food affects blood glucose, they offer different insights into a food's real-world effect. Understanding this distinction is crucial for effective dietary management.

What is Glycemic Load (GL)?

The glycemic index ranks carbohydrate-containing foods based on how quickly they are digested and converted into glucose. However, GI has a significant limitation: it doesn't account for the typical portion size consumed. The glycemic load, in contrast, provides a more accurate picture by considering both the quality of the carbohydrate (GI) and the quantity eaten.

The formula for calculating GL is: $GL = (GI \times \text{grams of available carbohydrate per serving}) / 100$.

GL values are typically categorized as follows:

Low GL: 10 or less
Medium GL: 11 to 19
High GL: 20 or more

This distinction is important. For example, watermelon has a high GI of 80 but a low GL of 5 per standard serving because it has a low carbohydrate density.

Which Food Has the Lowest Glycemic Load?

Non-carbohydrate foods naturally have a glycemic load of zero, as they contain no carbohydrates to be converted into glucose. This includes lean meats, poultry, fish, and eggs. Beyond these, some of the lowest GL foods include non-starchy vegetables, certain fruits, and legumes, primarily because of their high fiber, fat, or protein content, which slows digestion.

Here is a list of foods with particularly low glycemic load values, based on standard serving sizes:

Legumes: Lentils (low GL), chickpeas (low GL), soybeans, and kidney beans.
Nuts and Seeds: Peanuts (low GL of 1), cashews (low GL of 2), and almonds.
Non-starchy Vegetables: Raw carrots (low GI of 16, very low GL), spinach, broccoli, cauliflower, cabbage, and mushrooms.
Fruits: Most raw fruits, including apples, pears, peaches, and berries, have low GL values due to their fiber content. A medium apple, for instance, has a GL of 6.
Dairy: Low-fat and unsweetened dairy products like milk and yogurt typically have a low GL.

Low vs. High Glycemic Load Food Comparison

The following table illustrates the difference between low, medium, and high GL foods, highlighting why combining foods wisely is beneficial.


Food Item	GI	Carbs per serving (g)	GL	GL Category	Notes
Peanuts (1 oz)	18	6	1	Low	High in fat and protein, which lowers GL.
Cashews (1 oz)	25	9	2	Low	Excellent low-carb, low-GL snack.
Apple (medium)	39	15	6	Low	High fiber content slows sugar absorption.
Lentils (1 cup, boiled)	29	24	7	Low	Rich in fiber and protein.
Spaghetti (1 cup, boiled)	46	44	20	High	Can have a lower GL when cooked 'al dente'.
White Rice (1 cup, boiled)	66	53	35	High	Cooking method and pairing can affect overall GL.

Health Benefits of a Low-Glycemic Load Diet

Eating a low-GL diet can provide significant health benefits, primarily through better blood sugar control.

Improved Blood Sugar Management: A lower GL means a slower and more gradual rise in blood sugar, which is critical for individuals with diabetes and for preventing insulin resistance.
Sustained Energy: By avoiding rapid glucose spikes and crashes, a low-GL diet helps maintain stable energy levels throughout the day.
Weight Management: Low-GL foods, which are often high in fiber, can increase satiety and reduce cravings, aiding in weight loss and maintenance.
Reduced Risk of Chronic Diseases: Consistent high GL diets are linked to an increased risk of chronic conditions like type 2 diabetes and heart disease. Opting for low-GL alternatives is a protective measure.
Heart Health: Low-GL foods, especially whole grains and legumes, can help manage cholesterol and blood pressure, reducing the risk of cardiovascular disease.

Practical Tips for Lowering Your Dietary GL

Lowering your overall dietary GL is more than just choosing single low-GL foods; it involves how you combine and prepare them. Here are some strategies:

Pair Carbohydrates with Protein and Fat: Combining carbohydrate-rich foods with protein or healthy fats can significantly lower the meal's overall GL. For instance, adding chicken and olive oil to pasta lowers the meal's glycemic impact compared to eating plain pasta.
Choose Whole Grains: Opt for less-processed grains like steel-cut oats, quinoa, and barley over refined options like white bread and rice. These whole grains retain more fiber, which slows digestion.
Eat Fiber-Rich Foods: Increase your intake of non-starchy vegetables, legumes, nuts, and seeds. The fiber in these foods acts as a barrier, slowing down carbohydrate absorption.
Mind Your Cooking Methods: The way you cook food can impact its GL. For example, cooking pasta 'al dente' (cooked to be still firm) results in a lower GL than overcooking it. Eating potatoes or pasta cooked and cooled can also lower their GL compared to eating them hot.
Limit Sugary and Processed Items: Minimize consumption of sugary snacks, soft drinks, and refined-grain products, as they are typically high in both GI and GL.

Conclusion

The glycemic load is a more accurate and practical metric than the glycemic index for understanding a food's real-life impact on your blood sugar. Foods with the absolute lowest glycemic load include non-carbohydrate options like meats, eggs, and non-starchy vegetables. Among carbohydrate-containing foods, legumes, nuts, and most fruits and whole grains offer a very low GL, providing sustained energy and supporting overall health. By focusing on low-GL choices and smart food pairings, you can manage blood sugar, aid weight control, and reduce the risk of chronic disease, contributing to a healthier lifestyle overall. The key is a balanced approach that considers the overall nutritional quality of your diet, not just single values.

For further information, consult resources like Harvard Health on the differences and utility of GI and GL.

Frequently Asked Questions

The glycemic index (GI) ranks foods based on how quickly they raise blood sugar, while the glycemic load (GL) is a more comprehensive measure that considers both the GI and the amount of carbohydrate in a typical serving. GL provides a more realistic picture of a food's impact on blood sugar.

Most non-starchy vegetables have a very low glycemic load. Examples include spinach, broccoli, cauliflower, cabbage, mushrooms, and bell peppers. Raw carrots also have a very low GI and GL.

Yes, high-GI foods can be consumed in moderation as part of a low-GL diet, especially if portion sizes are small and they are paired with foods containing protein, fat, or fiber, which can help reduce the overall glycemic response of the meal.

While many low-GI foods have a low GL, this is not always the case. Some foods may have a low GI but a higher GL if the serving size is large. The GL calculation accounts for this, providing a more accurate measure of impact.

A low-GL approach can benefit many people, particularly those managing blood sugar, weight, or at risk for chronic diseases. However, it is always best to consult a healthcare professional or registered dietitian before making significant dietary changes, especially for individuals with underlying medical conditions.

Fiber, especially soluble fiber found in foods like legumes and oats, slows down the digestion and absorption of carbohydrates. This results in a slower, more gradual release of glucose into the bloodstream and helps to lower the overall glycemic load of a meal.

Good low-GL grain options include steel-cut oats, barley, quinoa, and lentils (which are technically legumes but function similarly). These grains are less processed and have higher fiber content than refined alternatives.