Glycemic Index List

Glycemic index list provided here rate food numerically, with glucose at 100.  The higher the number assigned to a food, the faster it converts to glucose.  High glycemic index foods tend to cause a rapid surge of insulin followed by a plunge of blood sugar that can lead to low energy.  By contrast low GI food produce a slow, steady release of insulin and yield more sustainable energy thus can be used to control your weight.  So use the glycemic index list provided here to eat wisely and lose weight.

Low GI Foods:
Less Than 55
Intermediate Gl Foods
Foods: 55 to 70
High Gl Food:
More Than 70
*Food printed in red in glycemic index list are high in empty calories and should be eaten sparingly. *Food printed in red in glycemic index list are high in empty calories and should be eaten sparingly. * Don’t avoid or even limit high GI foods printed in green on the glycemic index list; these are low-calorie and very nutritious foods.

Artichoke

< 15

Brown Rice

55 Golden Grahams 71 71

Asparagus

Canned fruit cocktail

Bagel 72

Broccoli

Linguine

Corn chips 73

Cauliflower

Oatmeal cookies

* Watermelon

Celery

Popcorn

Honey

Cucumber

Sweet corn

Kaiser roll

Eggplant

Muesli

56 Mashed potatoes

Green beans

White rice

Bread stuffing mix 74

Lettuce, all varieties

Orange juice from frozen concentrate

57 * Cheerios

Low-fat yogurt, artificially sweetened

Pita bread

Cream of Wheat, instant

Peanuts

Canned peaches, heavy syrup

58 Graham crackers

Peppers, all varieties

Mini shredded wheats

Puffed wheat

Snow peas

Bran Chex

Doughnuts 75

Spinach

Blueberry muffin

59 French fries 76

Young summer squash

Bran muffin

60 Frozen waffles

Zucchini

Cheese pizza

Total cereal

Tomatoes

Hamburger bun

61 Vanilla wafers 77 77

Cherries

22

 Ice cream

Grape-Nuts Flakes 80

Peas, dried

Beets

64 Jelly beans

Plum

24

Canned apricots, light syrup

Pretzels 81

Grapefruit

25

Canned black bean soup

Rice cakes 82

Pearled barley

Macaroni and cheese

Rice Krispies

Peach

28

Raisins

Corn Chex 83

Canned peaches, natural juice

30

Couscous

65 Mashed potatoes, instant

Soy milk

30

Quick-cooking oatmeal

Cornflakes 84

Dried apricots

31

Rye crisp bread

Baked potato 85

Baby lima beans, frozen

32

 Table sugar (sucrose)

Rice Chex 89

Fat-free milk

Instant oatmeal

66 Rice, instant 91

Fettuccine

Pineapple

French bread 95

M&M’s Chocolate Candies, Peanut

Angel food cake

67 Parsnips 97

Low-fat yogurt, sugar sweetened

33

Grape-Nuts

Dates 103

Apple

32

Stoned Wheat Thins

Tofu frozen dessert 115

Pear

American rye bread

68

Whole wheat spaghetti

37

Taco shells

Tomato soup

38

Whole wheat bread

69

Carrots, cooked

39

White bread

70

Mars Snickers Bar

40

Apple juice

41

Spaghetti

All-Bran

Canned chickpeas

Custard 43

Grapes

Orange

Macaroni

45

Pineapple juice

46

Banana bread

47

Long-grain rice

Parboiled rice

Bulgur

48

Grapefruit juice

Green peas

Oat bran bread

Chocolate bar, 1.5 oz

49

Old-fashioned oatmeal

49

Cheese tortellini

50

* Low-fat ice cream

Canned kidney beans

52

Kiwifruit

Banana

53

Potato chips

54

Pound cake

Sweet potato

 Although the glycemic index list provided here may vary according to how and where the measuring is done, it basically serves as reasonable guide.