Choose your grains carefully by searching out whole-grain food products that incorporate the lower-glycemic grains such as bulgur, buckwheat, quinoa, and wild rice. Replace higher-glycemic grains with lower-glycemic choices whenever possible by using the information in the following table.
| Food Type | Portion Size | Glycemic Load |
|---|---|---|
| Amaranth | 1 ounce | High |
| Buckwheat | 1/2 cup | Low |
| Bulgur | 1/2 cup | Low |
| Cheese tortellini | 6-1/2 ounces | Low |
| Cornmeal (boiled) | 1/2 cup | Low |
| Couscous | 1/2 cup | Low |
| Fettuccini | 1-1/2 cups | Medium |
| Grits | 1 cup | Medium |
| Instant white rice | 1 cup | High |
| Meat-filled ravioli | 6-1/2 ounces | Medium |
| Pearl barley | 1 cup | Medium |
| Polenta | 3/4 cup | Medium |
| Quinoa | 1/2 cup | Low |
| Spaghetti | 1-1/2 cups | Medium |
| Split pea/soya shells | 1-1/2 cups | Low |
| Uncle Ben's Converted White Rice | 1/2 cup | Low |
| Uncle Ben's Whole Grain Brown Rice | 1⁄3 cup | Low |
| Vermicelli | 1-1/2 cups | Medium |
| Whole-wheat spaghetti | 1-1/2 cups | Medium |
| Wild rice | 1/2 cup | Low |
Legumes, sometimes known as dried beans and peas, are an excellent low-glycemic source of protein and fiber. Additionally, they contain neither saturated fat nor cholesterol. Experiment with adding legumes to your favorite grain recipes, such as a quinoa or rice pilaf. Consider replacing meat in burritos or tacos with black or pinto beans. Or just enjoy a hearty split pea or lentil soup rather than a stew based on beef or chicken.
However you choose to add legumes to your diet, check out the following table for the glycemic load of the most common ones.
| Food Type | Portion Size | Glycemic Load |
|---|---|---|
| BBQ baked beans | 1/2 cup | Medium |
| Black bean dip | 1/2 cup | Low |
| Black beans | 1/2 cup | Low |
| Black-eyed peas | 1/2 cup | Low |
| Garbanzo beans | 1/2 cup | Low |
| Hummus | 1-1/2 tablespoons | Low |
| Kidney beans | 1/2 cup | Low |
| Lentils | 1/2 cup | Low |
| Lima beans | 1/2 cup | Low |
| Northern white beans | 1/2 cup | Low |
| Pinto beans | 1/2 cup | Low |
| Refried beans | 1/2 cup | Low |
| Soy beans | 1 cup | Low |
| Split peas | 1/2 cup | Low |
