Low Glycemic Load Fruits and Vegetables

Nutrient Rich Foods with a Low-GL Value

Jun 25, 2009
Jennifer Murray

A Low-GL Diet Includes Nutrient Rich Foods - Microsoft Corporation

Eating a low GL-diet does not mean giving up good-for-you foods such as fruits and vegetables. Learn which fruits and veggies have the lowest GL values.

Those who wish to control their blood sugar may believe since fruits and vegetables are typically rich in complex carbohydrates, produce is off limits. This isn't the case at all. In fact, fruits and vegetables should be consumed daily not only because they are high in fiber, but also because fruits and vegetables provide many of the vitamins and nutrients that the body needs. Many fruits and vegetables have been shown to have very little impact on blood sugar levels because of their low Glycemic Load (GL) value.

Benefits of a Low-Glycemic Load Diet

It's not only those who suffer with diabetes that need to keep their blood sugar levels in check. More and more research is finding that the benefits of controlled blood sugar apply even to those who do not have diabetes and are otherwise healthy individuals. According to Dr. Mabel Blades, author of The Glycemic Load Counter, benefits of a low-GL diet include:

Stable blood sugar levels
Easier weight management and weight loss
Increased energy
Decreased risk of insulin resistance
Improved memory
Improved digestion
Lowered cholesterol
Reduced risk of developing Metabolic Syndrome

Fruits Low in Glycemic Load

Even though many fruits have a moderate to high GL count due to their high sugar content, it's unlikely that one would eat enough to spike blood sugar levels the way even small amounts of processed carbs will. There are many fruits that are very low in GL and have little impact on blood sugar. A low-GL value is considered 10 or less, and one 4-ounce serving of the following fruits all have a GL value of less than 10.

Fresh apricots
Avocado
Blackberries
Cantaloupe
Fresh cherries
Grapefruit
Grapes
Honeydew
Kiwi
Lemon
Mandarins
Nectarines
Oranges
Raspberries
Fresh watermelon

Vegetables Low in Glycemic Load

Vegetables are a little less tricky than fruit when it comes to GL, so very few vegetables will send blood sugar levels soaring, except potatoes and foods made from potatoes such as chips and french fries. The following vegetables are ranked as having a GL value of 0:

Alfalfa
Artichoke
Asparagus
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Cucumber
Green beans
Lettuce
Onions
Peppers
Radishes
Sauerkraut
Spinach
Squash

While these fruits and vegetables are low in GL, they may not be suitable for those who follow a more traditional low-carb diet since many low-carb diets do not allow many of the fruits and vegetables listed during certain phases of the diet.

Sources:

Blades, M. (2008). The Glycemic Load Counter: A Pocket Guide to GL and GI Values for Over 800 Foods. Berkeley: Ulysses Press.

Mendosa, D. (2008). Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values — 2008. Retrieved June 25, 2009 from Mendosa.com.