Moderate GL (11–19) Foods in Beverages

Moderate GL (11–19): 13 foods in Beverages fall into this glycemic load range. This page lists them with full GL, GI, fiber, and serving data. Use this to identify which foods in Beverages work best for your blood sugar targets. Click any item for its complete nutritional breakdown.
🟡 Alcoholic beverage Eat in Moderation · GL 11.4/100g · Tier 3
🟡 Beverages Eat in Moderation · GL 16.5/100g · Tier 3
🟡 Alcoholic beverage Eat in Moderation · GL 17.2/100g · Tier 3
🟡 Beverages Eat in Moderation · GL 13.1/100g · Tier 3
🟡 Beverages Eat in Moderation · GL 12/100g · Tier 3
🟡 Beverages Eat in Moderation · GL 17.3/100g · Tier 3
🟡 Beverages Eat in Moderation · GL 17.6/100g · Tier 3
🟡 Alcoholic beverage Eat in Moderation · GL 13.3/100g · Tier 3
🟡 Beverages Eat in Moderation · GL 16.9/100g · Tier 3
🟡 Beverages Eat in Moderation · GL 18.1/100g · Tier 3
🟡 Beverages Eat in Moderation · GL 17.7/100g · Tier 3
🟡 Alcoholic beverage Eat in Moderation · GL 19.3/100g · Tier 3
🟡 Beverages Eat in Moderation · GL 16.1/100g · Tier 3

Quick Answers

What does glycemic load mean for choosing foods?

Glycemic load (GL) combines the glycemic index (GI) with the actual carbohydrate amount in 100g of the food. The foods on this page have an average GL per 100g of 16. GL ≤10 is low (diabetes-friendly), 11-19 is moderate, and ≥20 is high. Use the GL numbers next to each food to compare at a glance — two foods in the same category can have very different GL values.

Does portion size really make that much difference?

The standard serving determines the GL you see on this page. But half-portions cut the GL in half — a simple and powerful strategy. For any food rated Moderate or Limit, try eating half the standard serving and filling the rest of your plate with non-starchy vegetables and lean protein.

How often should I check my blood sugar after eating these?

It depends on the specific food and your personal glycemic response. The 0 diabetes-friendly foods on this list are suitable for regular meals in normal portions. For the Moderate and Limit foods, frequency matters — once or twice a week with small portions is a more strategic approach. Use your glucose monitor to learn your individual response.

Can cooking method change the glycemic impact?

Restaurant portions are often 2-3x the standard serving shown on this page. If you eat out, mentally halve the portion or ask for a box at the start of the meal. The GL doubles with double the portion — awareness is your best tool.

Dietary reference — not medical advice. Information provided for educational purposes. Individual glycemic responses vary. Consult your healthcare provider for personalized guidance.