The best foods on the glycemic index include hummus and peanuts, according to Harvard Medical School. Hummus has a glycemic index of 6 and a glycemic load of 9 per 100 grams, while peanuts have a glycemic index of 7 and a glycemic load of 0 per 50 grams.
Chickpeas, out of which hummus is made, have a glycemic index of 10 and a glycemic load of 3 per 150 grams, according to HMS.
Foods that have a glycemic index of 55 or less have what are considered a low glycemic index, according to the American Diabetes Association. These foods include stone ground whole-wheat or pumpernickel bread and rolled or steel-cut oats. Other low GI foods include pasta, converted rice, bulgar and barley, yams and sweet potatoes. Added to the list are lima or butter beans, legumes, lentils, carrots and many fruits.
Foods that have a GI index of 56 to 69 are considered in the moderate range, according to the American Diabetes Association, and include pita, rye and whole-wheat bread, quick oats, couscous and brown and wild rice.
The lower the glycemic index of food, the better it is for the regulation of insulin and blood glucose levels, claims Harvard Medical School.