The following charts highlight low, medium, and high GI foods:. Glycemic index values were developed by a rigorous testing process using 10 or more people for each food.

Glycemic Index (GI) measures how quickly a food raises blood sugar. Glycemic Load (GL) considers both ... nuts (such as almonds), and certain fruits (like berries and apples).

An example of a lower-glycemic-load food is fruit (instead of fruit juice). Both diets involved calorie restriction. On average, achieving 10% weight loss took 9 to 10 weeks in the 39 subjects who ...