- Soybeans, with an average rating of 1, have an extremely low glycemic load. Black beans and kidney beans are also relatively low on the index--each have a rating of 7.
- Nuts are generally very low on the glycemic index since they contain few carbohydrates. Peanuts have an average glycemic load of 1 and salted cashews rate a little bit higher on the index with a score of 3.
- Most vegetables, with a few exceptions, are low on the glycemic index. Green peas and carrots each have an average score of 3. Starchy vegetables tend to have higher glycemic scores. Sweet potatoes and yams rate higher on the index with scores of 17 and 13, respectively.
- Most fruit juices and sugary drinks have high glycemic loads due to their sugar content. Tomato juice, on the other hand, is a good choice if you are looking for a low-glycemic option. Canned tomato juice scores a 4 on the glycemic index.
- Several fruits have low scores on the glycemic index, including grapefruit, pears, apples and watermelon. Grapefruit, with a score of 3, has one of the lowest glycemic loads for foods in the fruit category.
