The Glycemic Load of Common Beverages - dummies

By Meri Reffetto

What’s the healthiest low-glycemic beverage? If you answered water, you’re right. Plain, unflavored water quenches your thirst without adding anything, including calories, and it’s exactly what your body craves. Make plain water your primary beverage and enjoy other beverages, such as the ones listed here, in small amounts.

Food Type Portion Size Glycemic Load
Almond milk (Almond Breeze) 1 cup Low
Apple juice 1 cup Medium
Beer 12 fluid ounces Low
Carrot juice 1 cup Low
Coca-Cola 1 cup Medium
Cranberry juice cocktail 1 cup High
Gatorade 1 cup Medium
Grapefruit juice 1 cup Medium
Hot chocolate (from mix & made with water) 1 cup Medium
Lemon or lime juice 1 fluid ounce Low
Lemonade 1 cup Medium
Orange juice 1 cup Medium
Red wine, dry 5 fluid ounces Low
Rice milk 1 cup High
Soy milk 1 cup Low
Tomato juice 1 cup Low
White wine, dry 5 fluid ounces Low