Glycemic Index Chart

Here is a glycemic index chart for common foods. What is the glycemic index? It is a measurement of how food effects blood sugar levels.

Foods that break down quickly, like refined carbohydrates, have a high glycemic index (GI) as they release glucose into the bloodstream quickly. High GI foods cause blood sugar levels to rise which promotes fat storage within the body. Foods that break down slowly have a lower glycemic index. There are several significant health benefits associated with low GI foods including decreased risk of diabetes, weight control, reduced plaque formation in arteries, and sustained physical performance in exercise.

Each food has a glycemic index ranging from 0 to over 100. Foods with a lower glycemic index (0-55) digest slower and contribute to more stable rises in blood sugar. Foods with a high glycemic index (70+) are digested quickly leading to spikes in blood sugar. This spike in blood sugar results in high GI foods being less satisfying and more likely to lead to cravings. It's the reason behind why it's easy to eat an entire bag of potato chips; potato chips are a high GI food which spike blood sugar levels and are not inherently filling.

Foods containing no or few carbohydrates have very low glycemic index values. Examples of this include meat and eggs which are comprised virtually entirely of fat and protein and therefore do not raise blood sugar levels.

See the GI for common foods in our glycemic index chart below:

FoodGlycemic Index
Doughnut108
Dates103
Pop Tarts100
Gummy Fruit Snacks99
Croissant96
Baguette95
Rice Pasta92
Bran Muffin85
Baked Potato85
Corn Flakes83
Rice Krispies82
Pretzels81
Jelly Beans80
Sports Drinks78
Sweet Corn78
Waffles 76
Potato Chips75
Bagel72
Watermelon72
White Bread71
Mashed Potato70
Taco Shell68
Pineapple66
Table Sugar65
Shortbread64
Raisins64
Beetroot64
Sugary Soda63
Honey 61
Cheese Pizza60
White Rice58
Pita Bread57
Apricots57
Ice Cream57
Boiled Potato56
Popcorn55
Brown Rice55
Oatmeal55
Sweet Potato54
Bananas54
Quinoa53
Canned Kidney Beans52
Orange Juice52
Whole Grain Bread50
Jellies and Jams49
Jams and Jellies49
Baked Beans48
Chicken Nuggets46
Grapes46
Macaroni Pasta45
Oranges44
Peaches42
All-Bran42
Whole Milk41
Apple Juice41
Snickers Candy Bar40
Carrots 39
Tomato Soup38
Apples38
Pears38
Whole Wheat Pasta37
Skim Milk32
Cashews31
Soy Milk30
Boiled Kidney Beans29
Lentils29
Grapefruit25
Chocolate Milk24
Peas22
Cherries22
Soy Beans16
Tomatoes15
Spinach15
Peanuts15
Asparagus15
Broccoli15
Cucumber15
Cauliflower15
Lettuce15
Celery 15
Artichoke15
Zucchini15
Peppers15
Yogurt14
Avocado5
Alcohol0
Turkey0
Shrimp0
Tofu0
Eggs0
Fish0
Ham0
Nuts0
Chicken0
Red Meat0
Bacon0
Canned Tuna0
Seeds0
Seafood0

One Response to Glycemic Index Chart

  1. Henry says:

    If you Google "glycemic index online database", you'll see a few online databases with 3,000+ foods with both GI and GL.

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