Glycemic Index List of Foods
Filed under
What is Glycemic Index?
A low glycemic index diet is one of the best ways to look after your health, and lose excess weight effectively and naturally. The weight reduced through a low GI diet approach is safe, and you won’t find yourself needing to starve on just carrots and lettuce! The glycemic index ranks the foods from 0–100 according to the speed at which they raise your blood sugar levels. In the glycemic index list of foods, the foods with a glycemic index value below 55 are low GI foods, foods ranking 55–70 are moderate GI foods, and foods with a GI value 70–100 are high GI foods.
Low GI foods are often the ones with “good” carbohydrates, low fat, high dietary fiber, vitamins and minerals. These foods help in keeping the blood sugar levels stable, are beneficial for sports persons, diabetics, people with coronary heart disease and obesity, etc. But … one word of warning … watch out for companies branding their products with “Low GI” labels. Just because a food is low GI, doesn’t necessarily make it a good food! Some foods may have a low GI, but may be high in “bad” fats, or are high in additives, flavourings, colourings, or preservatives. Always check the ingredients list, too!
Also, the impact a food will have on the blood sugar depends on many other factors such as ripeness, cooking time, brand, fibre and fat content, time of day, blood insulin levels, and recent activity. Use the Glycemic Index as just one of the many tools you have available to improve your control. The list only covers a few selective food items, but it will give you a fair idea as to how you can use the GI in your health or weight loss regime.
Also check out Low GI Diet Tips to help make a low GI lifestyle easier to understand! (Click Here to return to HOME PAGE)
Glycemic Index List of Foods
| Low Glycemic Foods List: 0 – 55 |
Medium Glycemic Index Foods List 55 – 70 |
High Glycemic Index Foods List: 70 + |
| Artichoke <15 Asparagus <15 Avocado <15 Broccoli <15 Cauliflower <15 Celery <15 Cucumber <15 Eggplant <15 Green beans <15 Lettuce, all varieties <15 Low-fat yogurt, no added sugar<15 Peanuts <15 Peppers, all varieties <15 Snow peas <15 Spinach <15 Squash <15 Zucchini <15 Tomatoes 15 Cherries 22 Peas 22 Plum 24 Grapefruit 25 Pearled barley 25 Peach 28 Canned peaches, natural juice 30 Soy milk 30 Baby lima beans 32 Fat-free milk 32 Low-fat yogurt, sugar sweetened 33 Apple 36 Pear 36 Whole wheat spaghetti 37 Tomato soup 38 Carrots, cooked 39 Apple juice 41 All-Bran 42 Canned chickpeas 42 Custard 43 Grapes 43 Orange 43 Canned lentil soup 44 Macaroni 45 Pineapple juice 46 Banana bread 47 Long-grain rice 47 Bulgur 48 Canned baked beans 48 Grapefruit juice 48 Green peas 48 Oat bran bread 48 Old-fashioned porridge 49 |
Canned kidney beans 52 Kiwifruit 52 Orange juice 52 Banana 53 Potato chips 54 Special K 54 Sweet potato 54 Brown Rice 54 Linguine 55 Oatmeal cookies 55 Popcorn 55 Sweet corn 55 Muesli 56 White rice 56 Pita bread 57 Blueberry muffin 59 Bran muffin 60 Hamburger bun 61 Ice cream 61 Canned apricots, light syrup 64 Macaroni and cheese 64 Raisins 64 Couscous 65 Quick-cooking porridge 65 Rye crispbread 65 Table sugar (sucrose) 65 Instant porridge 66 Pineapple 66 Taco shells 68 Whole wheat bread 68 White bread 70 |
Bagel 72 Corn chips 72 Watermelon 72 Honey 73 Mashed potatoes 73 Cheerios 74 Puffed wheat 74 Doughnuts 75 French fries 76 Vanilla wafers 77 Jelly beans 80 Pretzels 81 Rice cakes 82 Mashed potatoes, instant 83 Cornflakes 84 Baked potato 85 Rice, instant 91 French bread 95 Parsnips 97 Dates 10 |
Because these numbers are compiled from various sources, the numbers may differ slightly from other Glycemic Index food lists. (Click Here to return to HOME PAGE)
