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Foods with a medium glycemic index (gi)

Are you looking for a medium level food glycemic index list?

Keeping track of the foods and drinks you consume is an important part of maintaining your health, and understanding the glycemic index can help. The Glycemic Index (GI) ranks carbohydrates according to how quickly they are digested and absorbed into the bloodstream as glucose.

Foods with higher GI values raise blood sugar levels more than those with lower GIs. Knowing which items have a moderate or medium-level GI rating can help make meal planning easier by providing healthier options that don’t lead to rapid spikes in blood sugar levels.

Whole grains like oats, quinoa, barley, bulgur wheat and brown rice all contain moderate amounts of carbohydrates while still being healthy sources of fiber and protein; these also tend to be low in fat content.

Starchy vegetables such as sweet potatoes, yams, pumpkin – even corn – offer plenty of nutrition along with having a moderate GI ranking on average between 50-69 (on a scale from 0-100).

Fruits including apples, pears, oranges, grapefruit, peaches, plums, apricots, strawberries, raspberries, blackberries, figs blueberries, cherries, kiwi, pineapple, watermelon, grapes, cantaloupe, honeydew melon have relatively balanced scores on this ranking system ranging from about 40-75 points each for most varieties when ripe yet unprocessed/cooked properly without added sugars or syrups etc..

Nuts & seeds like almonds Brazil nuts cashews flax sunflower sesame chia peanuts pistachios walnuts hazelnut macadamias hemp hearts provide ample nutrients while remaining at fairly consistent ratings around 15-30 depending upon variety chosen so they’re great choices too!

Dairy products such as skim milk, yogurt, cheeses, kefir, ricotta, mozzarella etc., include calcium plus other vitamins minerals proteins fats but typically rank somewhere near 35–45 points making them good picks overall if consumed sparingly due their higher calorie counts per serving size compared against non dairy counterparts mentioned above.

Protein rich legumes, chickpeas, soybeans, etc., count amongst some others towards mid range GIs usually falling within 30–50 point ranges respectively whereas processed meats, bacon, ham, sausage, etc., should generally be avoided whenever possible since many reach up over 60 meaning very fast absorption rates into bloodstream thus leading potential problems associated increased insulin production maintenance optimal metabolic efficiency long term wellbeing longevity goals!

Below you can see a complete medium food glycemic index list.

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
Oat milk (raw) Oat milk (raw)693.5
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
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
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