Glycemic Index (GI) Food Chart

Glycemic Index (GI) Food ChartBelow you'll find the Glycemic Index (GI) of most common foods. Asstated in our original article, your goal should be to eat low and mediumGI foods, while staying away from high GI foods.Please view the food chart of your choice below and thecorresponding listings will follow. In general, here's how things arecategorized: LOW glycemic foods: less than 55 MEDIUM glycemic foods: 55-70 HIGH glycemic foods: 70 or higherFor your convenience, we’ll first begin with a listing of ALL majorfoods. Then, I’ve broken it down into low, medium and high GI foods.Warmest Regards,Dr. Sam Robbinswww.HFlsolutions.comORANGE *high in empty calories GREEN **low-calorie & nutritious foods1

ALL Glycemic Index Food ChartFood ListRatingGlycemic IndexBakery Products*Pound cakeLow54Danish pastryMedium59Muffin (unsweetened)Medium62Cake , tartMedium65Cake, tHigh76Soya milkLow30Apple juiceLow41Carrot juiceLow45Pineapple juiceLow46Grapefruit juiceLow48Orange r biscuitsMedium65BeveragesBiscuits2

RyvitaMedium67Wafer biscuitsHigh77**Rice cakesHigh77Multi grain breadLow48Whole grainLow50Pita bread, whiteMedium57Pizza, cheeseMedium60Hamburger bunMedium61Rye-flour breadMedium64Whole meal breadMedium69White breadHigh71White rollsHigh73BaguetteHigh95All-BranLow42Porridge, non instantLow49Oat branMedium55MuesliMedium56Mini Wheats (wholemeal)Medium57Shredded WheatMedium69Golden GrahamsHigh71Puffed wheatHigh74BreadsBreakfast Cereals3

WeetabixHigh77Rice KrispiesHigh82CornflakesHigh83Pearl barleyLow25RyeLow34Wheat kernelsLow41Rice, instantLow46Rice, parboiledLow48Barley, crackedLow50Rice, brownMedium55Rice, wildMedium57Rice, whiteMedium58Barley, flakesMedium66Taco ShellMedium68MilletHigh71Yogurt low- fat (sweetened)Low14Milk, chocolateLow24Milk, wholeLow27Milk, Fat-freeLow32Milk ,skimmedLow32Milk, semi-skimmedLow34Cereal GrainsDairy Foods4

*Ice-cream (low- Low25Apricots Low42OrangesLow44GrapesLow46Kiwi fruitLow53BananasLow54Fruit icots (tinned in termelonHigh72Low27FruitsPastaSpaghetti, protein enriched5

FettuccineLow32VermicelliLow35Spaghetti, whole wheatLow37Ravioli, meat filledLow39Spaghetti, whiteLow41MacaroniLow45Spaghetti, durum wheatMedium55Macaroni cheeseMedium64Rice pasta, brownHigh92Carrots, cookedLow39YamLow51Sweet potatoLow54Potato, boiledMedium56Potato, newMedium57Potato, tinnedMedium61BeetrootMedium64Potato, steamedMedium65Potato, mashedMedium70ChipsHigh75Potato, micro wavedHigh82Potato, instantHigh83**Potato, bakedHigh85Root Crop6

ParsnipsHigh97PeanutsLow15*M&Ms (peanut)Low32*Snickers barLow40*Chocolate bar; 30gLow49Jams and marmaladesLow49*CrispsLow54PopcornMedium55Mars barMedium64*Table sugar (sucrose)Medium65Corn chipsHigh74Jelly beansHigh80PretzelsHigh81DatesHigh103Tomato soup, tinnedLow38Lentil soup, tinnedLow44Black bean soup, tinnedMedium64Green pea soup, tinnedMedium66ArtichokeLow15AsparagusLow15Snack Food and SweetsSoupsVegetable and Beans7

w15EggplantLow15Green beansLow15Lettuce, all varietiesLow15Low-fat yogurt, artificially sweetenedLow15Peppers, all varietiesLow15Snow peasLow15SpinachLow15Young summer squashLow15TomatoesLow15ZucchiniLow15Soya beans, boiledLow16Peas, driedLow22Kidney beans, boiledLow29Lentils green, boiledLow29ChickpeasLow33Haricot beans, boiledLow38Black-eyed beansLow41Chickpeas, tinnedLow42Baked beans, tinnedLow488

Kidney beans, tinnedLow52Lentils green, tinnedLow52Broad beansHigh799

LOW Glycemic Index Food ChartYogurt low-fat li15Cauliflower15Celery15Cucumber15Eggplant15Green beans15Lettuce, all varieties15Low-fat yogurt, artificially sweetened15Peppers, all varieties15Snow peas15Spinach15Young summer squash15Tomatoes15Zucchini15Soya beans, boiled16Cherries22Peas, dried22Milk, chocolate24Pearl barley25Grapefruit25Milk, whole27Spaghetti, protein enriched27Kidney beans, boiled29Lentils green, boiled29Soya milk30Apricots (dried)31Milk, Fat-free3210

Milk ,skimmed32Fettuccine32*M&Ms (peanut)32Chickpeas33Rye34Milk, semi-skimmed34Vermicelli35Spaghetti, whole wheat37Apples38Pears38Tomato soup, tinned38Haricot beans, boiled38Plums39Ravioli, meat filled39Carrots, cooked39*Snickers bar40Apple juice41Wheat kernels41Spaghetti, white41Black-eyed beans41All-Bran42Peaches42Chickpeas, tinned42Oranges44Lentil soup, tinned44Carrot juice45Macaroni45Pineapple juice46Rice, instant46Grapes46Grapefruit juice48Multi grain bread48Rice, parboiled48Baked beans, tinned4811

Porridge, non instant49*Chocolate bar; 30g49Jams and marmalades49Whole grain50Barley, cracked50*Ice-cream (low- fat)50Yam51Orange juice52Kidney beans, tinned52Lentils green, tinned52Kiwi fruit53*Pound cake54Bananas54Sweet potato54*Crisps5412

MEDIUM Glycemic Index Food ChartOat bran55Rice, brown55Fruit cocktail55Spaghetti, durum wheat55Popcorn55Muesli56Mangoes56Potato, boiled56Pita bread, white57Mini Wheats (wholemeal)57Rice, wild57Apricots57Potato, new57Digestives58Rice, white58Danish pastry59Pizza, cheese60Hamburger bun61*Ice-cream61Potato, tinned61Muffin (unsweetened)62Shortbread64Rye-flour bread64Apricots (tinned in syrup)64Raisins64Macaroni cheese64Beetroot64Mars bar64Black bean soup, tinned6413

Cake , tart65Water biscuits65Potato, steamed65*Table sugar (sucrose)65Barley, flakes66Pineapple66Green pea soup, tinned66Cake, angel67Croissant67Ryvita67Taco Shell68Whole meal bread69Shredded Wheat69Potato, mashed7014

HIGH Glycemic Index Food ChartWhite bread71Golden Grahams71Millet71**Watermelon72White rolls73Puffed wheat74Corn chips74Chips75Waffles76Doughnut76Wafer biscuits77**Rice cakes77Weetabix77Broad beans79Jelly beans80Pretzels81Rice Krispies82Potato, micro waved82Cornflakes83Potato, instant83**Potato, baked85Rice pasta, brown92Baguette95Parsnips97Dates10315

Sweet potato Low 54 Potato, boiled Medium 56 Potato, new Medium 57 Potato, tinned Medium 61 Beetroot Medium 64 Potato, steamed Medium 65 Potato, mashed Medium 70 Chips High 75 Potato, micro waved High 82 Potato, instant High 83 **