For this reason, fruits have high GI but a low glycemic load for the quantity normally consumed. For example, watermelon has a high GI of 80. But a serving of watermelon has so little carbs (6 grams) that its glycemic load is only 5. Eating a food with a low GI but in large quantity is similarly unhealthy. Macaroni has a GI of 50 but the usual serving of 180 grams will lead to a glycemic load of 24. You can lower the glycemic load of a food by pairing it with fat and protein. Here is a list with glycemic index/load for 100+ foods .