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Glycemic Index Chart: Glycemic index and glycemic load ratings for 500+ foods

Glycemic Index (GI) Chart

Glycemic index (GI) is a relative ranking of carbohydrate foods based on their effect on blood glucose levels. The higher the GI value, the greater the impact that food has on your blood sugar levels. Understanding GI can help you maintain healthy eating habits and manage diabetes or pre-diabetes symptoms.

This page provides a comprehensive gi index chart and their corresponding glycemic index and glycemic load values for easy reference. Foods are categorized as low GI (55 or less), medium GI (56 to 69) and high GI (70 or more).

GI by Level:

Knowing where each food falls along glycaemic index list or so called glycemic index food chart allows us make better informed decisions about what we put into our bodies ultimately helping control weight gain prevent diseases like diabetes. Simple lifestyle changes can help achieving long term health goals!

List of foods

Acerola, Barbados Cherry (fresh) Acerola, Barbados Cherry (fresh)200.1
Acorns Acorns2510.3
Agave (syrup) Agave (syrup)1511.4
Almond Almond151.9
Almond milk Almond milk303.9
Almond oil Almond oil250.0
Almond paste (sugar free) Almond paste (sugar free)3515.1
Amaranth seeds (unprepared) Amaranth seeds (unprepared)3519.9
Apple Juice (unsweetened) Apple Juice (unsweetened)404.9
Apple cider (brut) Apple cider (brut)400.0
Apple juice Apple juice414.5
Apple juice (sugar free) Apple juice (sugar free)505.7
Applesauce (unsweetened) Applesauce (unsweetened)354.0
Apricot Apricot343.8
Artichoke Artichoke201.2
Asparagus Asparagus150.6
Avocado Avocado100.9
Azuki Beans Azuki Beans3522.0
Balsamic vinegar Balsamic vinegar52.8
Bamboo sprouts Bamboo sprouts201.0
Banana Banana4810.1
Banana pie Banana pie4717.1
Bananas (Dried) Bananas (Dried)4842.4
Barley flour Barley flour3016.8
Barley groats Barley groats2515.8
Basil Basil50.1
Basmati Rice Basmati Rice5037.5
Beans, fava (raw) Beans, fava (raw)407.2
Beef (steak, etc,) Beef (steak, etc,)00.0
Beef brains Beef brains00.0
Beetroot Beetroot150.6
Beetroot (fresh) Beetroot (fresh)302.6
Black currant (fresh berry) Black currant (fresh berry)151.1
Black olives Black olives154.8
Blackberry (fresh berry) Blackberry (fresh berry)252.5
Blueberries Blueberries534.0
Blueberry Blueberry252.0
Boiled beef tongue Boiled beef tongue00.0
Boiled chicken breast Boiled chicken breast00.0
Boiled lamb Boiled lamb00.0
Boiled lean beef Boiled lean beef00.0
Boiled veal Boiled veal00.0
Braised Cauliflower Braised Cauliflower150.0
Bran (wheat, oat) Bran (wheat, oat)156.8
Bread (oatmeal) Bread (oatmeal)4719.2
Brewer's yeast Brewer's yeast350.0
Broccoli Broccoli150.5
Broccoli (cooked) Broccoli (cooked)453.1
Brown rice Brown rice5036.5
Brussels sprouts Brussels sprouts150.3
Brussels sprouts (fresh) Brussels sprouts (fresh)151.1
Buckwheat Buckwheat5022.0
Buckwheat Pasta Buckwheat Pasta4028.4
Buckwheat bread Buckwheat bread5022.9
Buckwheat flour Buckwheat flour4028.2
Buckwheat pancakes Buckwheat pancakes403.6
Buckwheat porridge Buckwheat porridge4012.4
Bulgur Bulgur5541.8
Butter Butter00.0
Butter (high fat) Butter (high fat)140.1
Butter cookies (flour, butter, sugar) Butter cookies (flour, butter, sugar)5529.1
Canned Grapefruit Canned Grapefruit474.3
Canned pears Canned pears558.6
Capellini (pasta) Capellini (pasta)4532.9
Capers Capers200.8
Caraway Caraway50.6
Carob (carob powder) Carob (carob powder)1511.7
Carrot (fresh) Carrot (fresh)302.0
Carrot Juice (unsweetened) Carrot Juice (unsweetened)402.6
Cashew nuts Cashew nuts154.5
Cashew nuts Cashew nuts253.1
Cashew nuts (salted) Cashew nuts (salted)226.6
Cassava (bitter, sweet) Cassava (bitter, sweet)5520.9
Cauliflower Cauliflower150.8
Cauliflower (fresh) Cauliflower (fresh)150.8
Celery (fresh) Celery (fresh)150.3
Cereals, whole (sugar free) Cereals, whole (sugar free)4527.3
Chayote (Mexican cucumber), mashed from it Chayote (Mexican cucumber), mashed from it502.3
Cheddar Cheddar00.0
Chees Feta Chees Feta301.2
Cheese (Mozzarella, pressed cottage cheese, etc,) Cheese (Mozzarella, pressed cottage cheese, etc,)00.0
Cherry (sweet, fresh) Cherry (sweet, fresh)254.0
Cherry plum Cherry plum250.0
Chia Seeds (Dried) Chia Seeds (Dried)3012.6
Chicken Chicken00.0
Chicken (fried) Chicken (fried)00.0
Chickens Chickens00.0
Chickpea flour Chickpea flour3523.1
Chickpeas Chickpeas106.1
Chickpeas (canned) Chickpeas (canned)356.8
Chicory Chicory150.6
Chicory (drink) Chicory (drink)401.1
Chicory Syrup Chicory Syrup555.2
Chilli Chilli151.4
Chilli Green (Fresh) Chilli Green (Fresh)151.2
Chinese cabbage Chinese cabbage200.4
Chinese noodles Chinese noodles3523.4
Chips, corn, salted Chips, corn, salted4225.6
Chocolate Chocolate4929.9
Chocolate (+ 70% cocoa) Chocolate (+ 70% cocoa)259.0
Chocolate candy with sweeteners Chocolate candy with sweeteners238.2
Chocolate milk Chocolate milk343.7
Cinnamon Cinnamon52.9
Cloudberry (fresh berries) Cloudberry (fresh berries)251.7
Cocoa Powder (Sugar Free) Cocoa Powder (Sugar Free)204.4
Coconut Coconut450.8
Coconut Milk Coconut Milk401.1
Coconut Sugar Coconut Sugar351.8
Coconut milk (raw) Coconut milk (raw)401.1
Coffee beans Coffee beans500.1
Cooked sausage Cooked sausage349.5
Cookies (whole grain flour, sugar free) Cookies (whole grain flour, sugar free)5023.4
Corn syrup Corn syrup1511.7
Cottage cheese Cottage cheese300.8
Cottage cheese 9% fat Cottage cheese 9% fat302.7
Cranberries (fresh) Cranberries (fresh)455.5
Cranberry Juice (unsweetened) Cranberry Juice (unsweetened)507.3
Cranberry juice (sugar free) Cranberry juice (sugar free)507.3
Cream Cream301.1
Cream (10%) Cream (10%)251.1
Cream (18%) Cream (18%)301.1
Cream (30%) Cream (30%)331.2
Crustaceans (lobster, crab, spiny lobster) Crustaceans (lobster, crab, spiny lobster)50.1
Cucumber Cucumber150.4
Curd Curd4510.3
Dark Chocolate (with 85% Cocoa Content) Dark Chocolate (with 85% Cocoa Content)209.6
Dark chocolate Dark chocolate2313.8
Dessert Banana (Green) Dessert Banana (Green)4515.7
Dijon mustard Dijon mustard353.3
Dill (fresh) Dill (fresh)251.6
Dill pickles Dill pickles150.2
Dried Peaches Dried Peaches3520.2
Dried apples Dried apples3520.6
Dried apricots Dried apricots3521.2
Dried dates Dried dates4027.7
Dry cider Dry cider4011.6
Duck Duck00.0
Durum wheat vermicelli Durum wheat vermicelli358.1
Egg Egg00.0
Eggplant Eggplant201.7
Eggplant Caviar Eggplant Caviar405.3
Endive Endive150.0
Energy bar (sugar free) Energy bar (sugar free)5023.4
Falafel (from beans, fava) Falafel (from beans, fava)408.4
Fat (animal / vegetable) Fat (animal / vegetable)00.0
Fat Pork Fat Pork00.0
Fat-free yogurt Fat-free yogurt332.5
Fennel Fennel151.1
Fettuccine Fettuccine3221.6
Fig (dried) Fig (dried)5028.9
Fig (fresh) Fig (fresh)356.7
Fish (salmon, tuna, etc,) Fish (salmon, tuna, etc,)00.0
Flaxseed Flaxseed350.6
Foie gras, goose liver paste (canned) Foie gras, goose liver paste (canned)00.0
Fresh corn Fresh corn351.8
Fried pork Fried pork00.0
Fructose Fructose2020.0
Fruit bread Fruit bread4724.4
Fruit yogurt Fruit yogurt521.5
Garlic Garlic309.0
Germinated bread Germinated bread3512.7
Ginger Ginger150.6
Goat milk Goat milk241.1
Goji berries Goji berries2513.3
Goose Goose00.0
Goose fat Goose fat00.0
Grains (sprouted) Grains (sprouted)156.2
Grape Juice (unsweetened) Grape Juice (unsweetened)456.9
Grape juice (sugar free) Grape juice (sugar free)559.3
Grapefruit Grapefruit222.4
Grapefruit juice (sugar free) Grapefruit juice (sugar free)454.5
Grapefruit juice (unsweetened) Grapefruit juice (unsweetened)452.7
Grapes, green (raw) Grapes, green (raw)455.4
Grapes, red (raw) Grapes, red (raw)458.1
Green apple Green apple365.0
Green beans Green beans302.1
Green peas Green peas151.5
Green peas (canned) Green peas (canned)452.9
Grilled pork Grilled pork00.0
Ham, sliced, sausages Ham, sliced, sausages00.0
Hazelnut Hazelnut152.5
Hazelnuts Hazelnuts252.5
Hemp seed (peeled) Hemp seed (peeled)40.3
Horseradish Horseradish101.1
Hummus Hummus253.5
Ice cream (skim, vanilla) Ice cream (skim, vanilla)4613.8
Ice cream (with fructose) Ice cream (with fructose)359.4
Instant noodles Instant noodles5229.5
Jam Jam5147.5
Jerusalem artichoke (fresh) Jerusalem artichoke (fresh)506.4
Kamut flour Kamut flour4532.4
Kamut, Egyptian Wheat (cooked) Kamut, Egyptian Wheat (cooked)4025.4
Kefir (1% fat) Kefir (1% fat)311.2
Kefir (regular) Kefir (regular)361.4
Kefir low-fat Kefir low-fat250.0
Ketchup Ketchup5514.0
Kidneys (braised) Kidneys (braised)00.0
Kiwi Kiwi507.3
Kohlrabi Kohlrabi202.1
Fat Fat00.0
Lasagna Lasagna477.0
Lean pork Lean pork00.0
Leek Leek151.2
Lemon (Fresh Fruit) Lemon (Fresh Fruit)200.6
Lemon juice (unsweetened) Lemon juice (unsweetened)200.6
Lentil soup Lentil soup302.4
Lentil soup puree Lentil soup puree446.6
Lentil sprouts Lentil sprouts255.5
Lentils (green) Lentils (green)2512.5
Lentils (yellow) Lentils (yellow)3019.6
Lettuce (fresh) Lettuce (fresh)150.5
Linen Linen359.7
Lotus (root powder) Lotus (root powder)334.1
Low-fat cottage cheese Low-fat cottage cheese300.3
Lupine Lupine156.1
Lychee (fresh fruit) Lychee (fresh fruit)507.6
Macaroons, Coconut Flour Macaroons, Coconut Flour3218.1
Mandarin Mandarin303.9
Maple syrup Maple syrup5536.9
Margarine Margarine00.0
Marmalade (sugar free) Marmalade (sugar free)3022.2
Mashed Tomato Mashed Tomato353.1
Mayonnaise (homemade) Mayonnaise (homemade)00.0
Medlar japanese plum Medlar japanese plum555.7
Melon pear (pepino) Melon pear (pepino)408.0
Milk Milk311.6
Milk chocolate Milk chocolate4928.9
Motley beans, borlotti, roman beans Motley beans, borlotti, roman beans3512.4
Muesli (sugar free) Muesli (sugar free)5023.6
Muesli Bar, Gluten Free Muesli Bar, Gluten Free5037.1
Multi Grain Cookies Multi Grain Cookies5133.2
Mung Bean Mung Mung Bean Mung2515.8
Mushrooms Mushrooms150.8
Mushrooms (cooked) Mushrooms (cooked)361.9
Mustard (with sugar) Mustard (with sugar)555.9
Mutton (Lamb) Mutton (Lamb)00.0
Natural milk Natural milk321.3
Nectarine (fresh fruit) Nectarine (fresh fruit)354.1
Nuts (mix with raisins) Nuts (mix with raisins)219.8
Oat flour Oat flour253.0
Oat milk (raw) Oat milk (raw)693.5
Oatmeal cookies Oatmeal cookies5539.5
Olive oil Olive oil00.0
Olives Olives150.9
Omelette Omelette497.3
Onion (fresh) Onion (fresh)151.6
Orache Orache5334.0
Orange (fresh fruit) Orange (fresh fruit)354.1
Orange juice Orange juice484.8
Orange juice (freshly squeezed and sugar free) Orange juice (freshly squeezed and sugar free)454.8
Oregano Oregano53.2
Palm pulp Palm pulp201.2
Parsley Parsley150.9
Parsley (cooked) Parsley (cooked)523.3
Passion fruit Passion fruit306.9
Passion fruit, granadilla (fresh) Passion fruit, granadilla (fresh)304.0
Pasta Pasta5015.4
Pasta (from durum wheat) Pasta (from durum wheat)5011.6
Peach (canned in syrup) Peach (canned in syrup)558.1
Peach (fresh fruit) Peach (fresh fruit)354.0
Peanut Peanut152.4
Peanut Butter (Sugar Free) Peanut Butter (Sugar Free)257.0
Peanut Oil (Sugar Free) Peanut Oil (Sugar Free)408.6
Peanuts (Dry Roasted) Peanuts (Dry Roasted)152.3
Pear (fresh fruit) Pear (fresh fruit)304.7
Pear juice Pear juice505.5
Pears (dried) Pears (dried)4326.9
Peas (frozen, boiled) Peas (frozen, boiled)514.6
Peas (green, fresh) Peas (green, fresh)354.5
Peeled peas (fresh) Peeled peas (fresh)2515.0
Pepino, melon pear Pepino, melon pear408.0
Perlovka Perlovka2518.4
Persimmon, persimmon eastern (fresh) Persimmon, persimmon eastern (fresh)507.7
Pesto (sauce) Pesto (sauce)150.9
Physalis Physalis150.6
Pickled Cucumber Pickled Cucumber150.7
Pine nuts Pine nuts151.9
Pine nuts Pine nuts152.9
Pineapple Juice (unsweetened) Pineapple Juice (unsweetened)506.8
Pineapple juice (sugar free) Pineapple juice (sugar free)506.4
Pistachios Pistachios154.2
Plain / Spotted Beans (Fresh) Plain / Spotted Beans (Fresh)355.9
Plantano (Raw) Plantano (Raw)4513.6
Platano (raw) Platano (raw)4514.4
Plums (fresh) Plums (fresh)353.9
Pomegranate (fresh) Pomegranate (fresh)356.7
Pomelo Pomelo303.0
Pomelo, sheddock (fresh) Pomelo, sheddock (fresh)252.0
Popcorn Popcorn5540.7
Poppy seed Poppy seed359.8
Pork cutlets Pork cutlets509.8
Prickly pear (fresh fruit) Prickly pear (fresh fruit)353.4
Prunes Prunes4025.6
Pumpernickel Bread Pumpernickel Bread4521.6
Pumpkin bread Pumpkin bread4017.0
Quince (canned / jelly without sugar) Quince (canned / jelly without sugar)403.8
Quince (fresh fruit) Quince (fresh fruit)353.4
Quinoa (cooked) Quinoa (cooked)357.3
Quinoa (unprepared) Quinoa (unprepared)4022.8
Quinoa flour Quinoa flour4022.9
Rabbit Rabbit00.0
Rabbit (fried) Rabbit (fried)00.0
Radish Radish150.5
Raspberries (fresh berries) Raspberries (fresh berries)253.0
Ratatouille Ratatouille201.0
Ravioli (from durum wheat) Ravioli (from durum wheat)4011.6
Red beans Red beans3518.4
Red caviar Red caviar00.0
Red currant (fresh berry) Red currant (fresh berry)251.9
Red rice Red rice5538.8
Rhubarb Rhubarb150.4
Roast beef liver Roast beef liver500.0
Roast duck Roast duck00.0
Rye flakes Rye flakes4537.2
Rye flour (medium grinding) Rye flour (medium grinding)5027.9
Salad ( Salad ("iceberg", leaf, arugula, etc,)150.3
Salted cucumbers Salted cucumbers150.3
Sauerkraut Sauerkraut150.8
Sausages Sausages286.7
Sausages Sausages300.6
Scorzonera (Kozelec) Scorzonera (Kozelec)300.3
Sea buckthorn Sea buckthorn300.8
Seafood (oysters, shrimp, mussels, etc,) Seafood (oysters, shrimp, mussels, etc,)00.0
Seeds (pumpkin) Seeds (pumpkin)2513.5
Sesame Sesame358.1
Sesame paste, tahini Sesame paste, tahini404.9
Sesame seed Sesame seed354.3
Shallot Shallot152.5
Sherbet Sherbet5027.6
Shortbread Cookies (Integral Flour, Sugar Free) Shortbread Cookies (Integral Flour, Sugar Free)4017.2
Skim cheese Skim cheese300.4
Skim milk Skim milk270.1
Skim milk Skim milk311.5
Sorbet (sugar free) Sorbet (sugar free)404.8
Sorrel Sorrel150.0
Soup with chicken and mushrooms Soup with chicken and mushrooms460.7
Sour cream Sour cream150.6
Sour cream (20%) Sour cream (20%)250.8
Soy sauce Soy sauce201.0
Soy vermicelli Soy vermicelli3024.6
Soy yogurt (natural) Soy yogurt (natural)201.6
Soya cream Soya cream2012.9
Soya flour Soya flour254.5
Soya milk Soya milk301.8
Soya milk ice cream Soya milk ice cream356.0
Soybean Soybean154.5
Soybeans Soybeans154.5
Spaghetti (well cooked) Spaghetti (well cooked)5512.8
Spaghetti al dente Spaghetti al dente4521.5
Spaghetti bolognese Spaghetti bolognese529.9
Spelled flour Spelled flour4530.5
Spelled wheat Spelled wheat4024.5
Spices (cinnamon) Spices (cinnamon)54.0
Spinach Spinach150.3
Squash Squash150.7
Stevia Stevia00.0
Strawberries (fresh berries) Strawberries (fresh berries)251.9
Strawberry Jam (Low Sugar) Strawberry Jam (Low Sugar)5131.1
String Beans (Fresh) String Beans (Fresh)301.1
Sunflower (seeds) Sunflower (seeds)357.0
Surimi (minced fish in crab sticks) Surimi (minced fish in crab sticks)503.4
Sushi Sushi5511.6
Sushi, salmon Sushi, salmon487.3
Sweet cherry Sweet cherry250.1
Sweet corn Sweet corn488.9
Sweet pepper Sweet pepper150.8
Sweet pepper (red, green), paprika Sweet pepper (red, green), paprika151.0
Sweet yogurt Sweet yogurt524.7
Tagliatelle (well cooked) Tagliatelle (well cooked)5534.8
Tahin Tahin408.4
Tangerine (canned) Tangerine (canned)474.2
Tangerines, tangerines, satsuma (fresh) Tangerines, tangerines, satsuma (fresh)303.9
Taro Taro4812.7
Tempeh Tempeh151.4
Tofu cheese Tofu cheese150.6
Tofu, bean curd Tofu, bean curd150.1
Tomato juice Tomato juice351.5
Tomato sauce (natural, sugar free) Tomato sauce (natural, sugar free)351.3
Tomato soup Tomato soup382.7
Tomatoes Tomatoes301.1
Tomatoes (dried) Tomatoes (dried)3510.2
Tomatoes (fresh) Tomatoes (fresh)301.1
Tortilla, White Corn Tortilla, White Corn4923.1
Turkey Turkey00.0
Turkey (boiled) Turkey (boiled)00.0
Turnip (raw) Turnip (raw)301.9
Turnip, turnip (fresh) Turnip, turnip (fresh)301.8
Unpeeled Basmati Rice Unpeeled Basmati Rice4533.8
Urad bean (steamed) Urad bean (steamed)4327.1
Vanilla Vanilla53.3
Veal Veal00.0
Vegetable fat Vegetable fat00.0
Vegetable soup Vegetable soup402.5
Vinegar Vinegar150.0
Walnut Walnut152.1
Walnuts Walnuts151.1
Wheat flakes Wheat flakes4527.4
White almond paste / puree (without sweeteners) White almond paste / puree (without sweeteners)3516.7
White beans White beans3522.4
White beans White beans3521.4
White beans (boiled) White beans (boiled)338.3
White cabbage White cabbage150.9
White chocolate White chocolate4426.0
White corn, sweet corn, frozen corn White corn, sweet corn, frozen corn5510.4
Whole Grain (Rye) Whole Grain (Rye)3419.0
Whole Grain Spaghetti Whole Grain Spaghetti4010.6
Whole Grain Wheat Whole Grain Wheat4526.8
Whole Wheat Pasta Whole Wheat Pasta4010.6
Whole grain pasta made by al dente Whole grain pasta made by al dente4014.6
Whole grain rye flour Whole grain rye flour4528.9
Whole milk Whole milk341.6
Whole milk 3% Whole milk 3%271.2
Wholemeal Pasta Wholemeal Pasta5032.1
Wholemeal bread Wholemeal bread4015.9
Wild rice Wild rice4533.8
Wild rice (black) Wild rice (black)3526.3
Yeast Yeast356.3
Yellow gooseberry Yellow gooseberry151.8
Yogurt Yogurt321.3
Yogurt Yogurt351.6
Yogurt 1,5% natural Yogurt 1,5% natural350.5
Zucchini Zucchini150.5
Apricots (canned in syrup) Apricots (canned in syrup)6012.9
Beef Stroganoff Beef Stroganoff567.3
Beets (Boiled) Beets (Boiled)657.0
Boiled sweetcorn Boiled sweetcorn6013.5
Bran bread Bran bread6529.4
Breadfruit Breadfruit6517.6
Brown yeast bread Brown yeast bread6526.0
Buckwheat noodles Buckwheat noodles5941.6
Canned vegetables (factory) Canned vegetables (factory)653.4
Chestnut Chestnut6026.5
Chestnut flour Chestnut flour6546.1
Chocolate powder with sugar Chocolate powder with sugar6019.1
Condensed milk Condensed milk6132.9
Corn chips Corn chips6328.8
Corn pasta Corn pasta6846.4
Couscous Couscous6012.0
Dessert Banana (ripe) Dessert Banana (ripe)6013.1
Dried fruits Dried fruits6049.8
Durum wheat semolina Durum wheat semolina6042.4
Egg powder Egg powder602.7
Falafel (chickpea) Falafel (chickpea)6528.1
Flatbread Flatbread6938.6
Grapes Grapes569.6
Grapes, black Grapes, black5911.0
Hamburger Hamburger661.3
Hamburger bun Hamburger bun6130.1
Honey Honey6045.8
Ice cream Ice cream6214.9
Long grain rice Long grain rice6046.8
Mango Mango568.4
Maple syrup Maple syrup6543.5
Marmalade with sugar Marmalade with sugar6549.8
Mayonnaise (sweetened) Mayonnaise (sweetened)600.2
Melon Melon655.2
Milk bread Milk bread6029.9
Muesli Muesli5631.6
Muesli (with sugar or honey) Muesli (with sugar or honey)6543.8
Oatmeal (cooked on the water) Oatmeal (cooked on the water)609.0
Oatmeal porridge (crushed), oatmeal dishes Oatmeal porridge (crushed), oatmeal dishes609.0
Oats, Hercules Oats, Hercules5936.0
Pancakes Pancakes6616.6
Papaya (fresh) Papaya (fresh)605.5
Pea soup Pea soup603.7
Pearl barley (steamed) Pearl barley (steamed)6040.1
Peeled wheat flour (whole grain) Peeled wheat flour (whole grain)6544.8
Pineapple Pineapple668.6
Pineapple (canned in syrup) Pineapple (canned in syrup)6510.1
Pita Pita5731.9
Pizza Pizza6019.8
Processed cheese Processed cheese5715.4
Pumpkin Pumpkin654.5
Quince (canned / jelly with sugar) Quince (canned / jelly with sugar)657.2
Raisins Raisins6551.5
Raisins (red and gold) Raisins (red and gold)6546.8
Red beet juice Red beet juice640.0
Rice Jasmine Rice Jasmine6044.0
Rice noodles Rice noodles6516.2
Rice waffles Rice waffles6452.3
Rye bread Rye bread6531.2
Rye crackers Rye crackers6444.8
Shortbread Shortbread6032.2
Soft drinks (soda, cola) Soft drinks (soda, cola)606.0
Sorbet Sorbet6552.5
Sorbet (with sugar) Sorbet (with sugar)6517.9
Straw Straw6041.6
Strawberry Jam (High Sugar) Strawberry Jam (High Sugar)6545.5
Sugar Sugar5858.0
Tamarind (sweet) Tamarind (sweet)6540.8
Udon noodles Udon noodles628.5
Vanilla ice cream (regular, with sugar) Vanilla ice cream (regular, with sugar)6014.4
Vegetable soup Vegetable soup602.2
Wholemeal bread Wholemeal bread6531.2
Wholemeal flour Wholemeal flour6033.5
Yam Yam6518.2
Yellow corn Yellow corn6510.1
A mixture of refined cereals with sugar A mixture of refined cereals with sugar7016.2
Air rice (analogue of popcorn) Air rice (analogue of popcorn)8576.3
Amaranth (analogue of popcorn) Amaranth (analogue of popcorn)7043.4
Arroroot Flour Arroroot Flour8572.0
Bagel (wheat) Bagel (wheat)7035.4
Bagels Bagels7048.1
Baguette (white) Baguette (white)9546.5
Baguette (whole grain) Baguette (whole grain)7328.3
Baked potato Baked potato9520.0
Bakery products(wheat) Bakery products (wheat)9033.9
Barley porridge Barley porridge7046.1
Beans (cooked) Beans (cooked)8017.2
Beer Beer702.5
Biscotti (dry cookies) Biscotti (dry cookies)7035.0
Biscuit Biscuit7034.0
Boiled potatoes Boiled potatoes7012.3
Brioche (bun) Brioche (bun)7032.9
Brown sugar Brown sugar7068.6
Carrot (cooked) Carrot (cooked)854.3
Celery (boiled, without salt) Celery (boiled, without salt)854.0
Chocolate bar (with sugar) Chocolate bar (with sugar)7038.1
Condensed milk with sugar Condensed milk with sugar806.8
Cookies (pastries) Cookies (pastries)7046.2
Corn Syrup (Dark) Corn Syrup (Dark)11589.2
Corn flour Corn flour7053.8
Corn starch Corn starch8572.3
Corn starch Corn starch9580.8
Cornflakes Cornflakes8555.3
Cornmeal porridge (mamalyga) Cornmeal porridge (mamalyga)7014.7
Cottage cheese pancakes Cottage cheese pancakes708.4
Crackers Crackers8010.0
Crackers Crackers7050.4
Croissant Croissant7021.7
Dates Dates7048.4
Donuts Donuts7538.3
Dumplings Dumplings8624.9
Flavored Rice Flavored Rice7056.0
French baguette made from wheat flour French baguette made from wheat flour7023.4
French fries French fries7522.6
Fried potato Fried potato9519.1
Fruit Bar (strawberry) Fruit Bar (strawberry)9060.8
Glucose Glucose9694.1
Glucose (Dextrose) Glucose (Dextrose)10095.0
Glucose syrup Glucose syrup10070.5
Gluten free white bread Gluten free white bread9014.0
Gnocchi Gnocchi7014.0
Instant potatoes Instant potatoes8766.1
Instant rice Instant rice8565.5
Lychee (canned syrup) Lychee (canned syrup)7914.8
Maltodextrin Maltodextrin9594.0
Mashed potatoes Mashed potatoes8311.4
Matzo (white flour) Matzo (white flour)7058.8
Millet Millet7051.1
Millet porridge Millet porridge7018.9
Molasses Molasses7052.5
Instant oats porridge Instant oats porridge7441.4
Parsnip Parsnip8515.3
Platano (cooked) Platano (cooked)7027.4
Potato chips Potato chips7037.0
Potato flour (starch) Potato flour (starch)9578.9
Premium wheat flour Premium wheat flour8558.6
Pumpkin (boiled) Pumpkin (boiled)755.3
Ravioli (from soft wheat) Ravioli (from soft wheat)7020.8
Rice Bread Rice Bread7048.0
Rice Milk Rice Milk855.5
Rice Syrup Rice Syrup10077.0
Rice biscuits Rice biscuits8558.6
Rice cake Rice cake8569.7
Rice flakes Rice flakes8061.6
Rice flour Rice flour9576.1
Rice porridge with milk (with sugar) Rice porridge with milk (with sugar)7513.6
Risotto Risotto7022.1
Rutabaga, fodder beets Rutabaga, fodder beets706.1
Sandwich bread, white Sandwich bread, white7539.4
Sorghum Sorghum7046.5
Sports drinks Sports drinks752.9
Squash caviar Squash caviar753.6
Sticky rice Sticky rice9073.8
Sweet potato (batata, yam) Sweet potato (batata, yam)7011.1
Syrup Syrup7054.8
Tacos Tacos7014.0
Tapioca (dried) Tapioca (dried)8574.6
Turnip (cooked, boiled) Turnip (cooked, boiled)853.9
Waffles Waffles7554.3
Watermelon Watermelon755.6
Wheat Syrup, Rice Syrup Wheat Syrup, Rice Syrup10077.0
Wheat bread Wheat bread7034.3
Wheat flour, white (unenriched) Wheat flour, white (unenriched)8562.6
Wheat syrup Wheat syrup10078.0
White bread “baguette” White bread “baguette”7036.0
White flour bread White flour bread9043.9
White rice standard White rice standard7056.0

Understanding Glycemic Index and Glycemic Load Charts


When it comes to managing blood sugar levels, understanding the concept of glycemic index (GI) and glycemic load (GL) can be extremely helpful. GI and GL are tools that measure the impact of carbohydrate-containing foods on blood glucose levels. The GI and GL charts can help individuals make better food choices and improve their overall health and well-being. In this article, we will provide a comprehensive guide to understanding glycemic index table as well as glycemic load table and how to use them to make healthier food choices.

Section 1: What is Glycemic Index?

Glycemic index (GI) is a ranking system that measures how quickly carbohydrates in a food are broken down and absorbed into the bloodstream, causing a rise in blood sugar levels. The scale ranges from 0 to 100, with pure glucose having a GI of 100. Foods with a low GI (less than 55) are absorbed more slowly and cause a gradual rise in blood sugar levels, while foods with a high GI (over 70) are absorbed quickly and cause a rapid spike in blood sugar levels. Medium GI foods (56-69) fall somewhere in between.

Examples of foods with low GI values include legumes, non-starchy vegetables, and whole grains. Foods with high GI values include sugary drinks, candy, and white bread. However, it is important to note that the GI value of a food can vary depending on how it is prepared, cooked, and consumed. For instance, a potato that is boiled has a lower GI than a potato that is fried.

While GI can be a helpful tool for meal planning, it also has its limitations. The GI of a food does not take into account the serving size or the overall nutrient content of the food.

Section 2: What is Glycemic Load?

Glycemic load (GL) takes into account both the GI of a food and the serving size, providing a more accurate measure of the impact of a food on blood sugar levels. The GL of a food is calculated by multiplying the GI by the amount of carbohydrate in a serving and then dividing that number by 100.

Like GI, GL is categorized into low, medium, and high. Foods with a low GL (less than 10) are considered to have a minimal impact on blood sugar levels, while foods with a high GL (over 20) have a significant impact.

Examples of foods with low GL values include fruits, vegetables, and whole grains. Foods with high GL values include sweetened beverages, processed snacks, and baked goods.

While GL is a more accurate measure than GI, it still has its limitations. It does not take into account the overall nutrient content of a food or the presence of other factors that can affect blood sugar levels, such as physical activity and stress.

Section 3: How to Use Glycemic Index Food List and Glycemic Load Food List

Now that you understand what glycemic index and glycemic load are, let’s discuss how to use these lists effectively.

Glycemic index and glycemic load charts can be found online, in books, and in various health-related resources. When reading a glycemic index chart, foods are categorized by their GI value, with low GI foods being those that have a value of 55 or lower, medium GI foods having a value of 56 to 69, and high GI foods having a value of 70 or higher.

When reading a glycemic load chart, foods are categorized by their GL value, with low GL foods being those that have a value of 10 or lower, medium GL foods having a value of 11 to 19, and high GL foods having a value of 20 or higher.

It’s important to note that the serving size of the food also impacts its glycemic load. For example, a food with a high GI value may not necessarily have a high GL value if the serving size is small.

When using these charts for meal planning, it’s helpful to focus on incorporating more low GI and low GL foods into your diet. Some tips for doing so include:

  • Choosing whole grains over refined grains. Whole grains have a lower GI and GL value than their refined counterparts.
  • Incorporating more non-starchy vegetables into your meals. Non-starchy vegetables such as broccoli, spinach, and cauliflower have a very low GI and GL value.
  • Adding protein and healthy fats to your meals. These macronutrients can help slow the absorption of carbohydrates and reduce the impact on blood sugar levels.
  • Limiting or avoiding processed and sugary foods. These tend to have a high GI and GL value and can lead to spikes in blood sugar levels.

Section 4: Health Benefits of Eating Low GI and Low GL Foods

In addition to helping manage blood sugar levels, incorporating more low GI and low GL foods into your diet can have a number of health benefits.

Research has shown that eating a diet rich in low GI and low GL foods may help reduce the risk of developing heart disease, improve weight management, and reduce the risk of certain types of cancer. These foods may also help improve cognitive function and reduce inflammation in the body.

For example, a study published in the Journal of the American Medical Association found that a diet with a low glycemic load was associated with a reduced risk of developing type 2 diabetes. Another study published in the American Journal of Clinical Nutrition found that participants who ate a low GI diet had better blood sugar control and lower levels of insulin than those who ate a high GI diet.


In conclusion, understanding glycemic index chart and glycemic load chart can be a valuable tool for anyone looking to improve their health and well-being. By knowing which foods have low or high GI and GL values, you can make more informed decisions about what to eat and how to plan your meals. Eating a diet rich in low GI and GL foods has been linked to better blood sugar control, improved weight management, and a reduced risk of chronic diseases such as heart disease, stroke, and type 2 diabetes. So, take advantage of this valuable resource and start incorporating more low GI and GL foods into your diet today!

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