Glycemic Index Chart

This glycemic index chart is an easy to read reference to help substitute low glycemic foods into your diet.

The best way to lose weight is by eating more"very low" glycemic foods and avoiding the "very high" glycemic foods. You will also significantly reduce the risk of heart disease and diabetes.

The "GREEN" foods have a glycemic index (G.I.) below 30. (Good)

The "RED" foods have a glycemic index (G.I.) above 70. (Bad)

Fruit

  • Very High-(G.I. over 70) watermelon, and dates.
  • High-(G.I. 55-70) kiwi, papaya, apricots, figs, cantaloupe, pineapple, raisins, mangoes, blueberries, and bananas.

  • Low-(G.I. 30-55) apples, grapes, oranges, peaches, pears, plums, strawberries, and apricots.
  • Very Low-(G.I. Under 30) Cherries, Grapefruit, and Prunes.

    Vegetables and Beans

  • Very High-(G.I. over 70) Parsnips, red potatoe, mashed potatoes, and chips/fries.
  • High-(G.I. 55-70) corn, beets, sweet potatoes, and boiled potatoes.

  • Low-(G.I. 30-55) chickpeas, haricot beans, black-eyed beans, chickpeas, yams, carrots, peas, and yams.
  • Very Low-(G.I. under 30) red peppers, onions, mushrooms, lettuce, cabbage, broccoli, cauliflower, artichoke, asparagus, celery, cucumber, eggplant, green beans, snow peas, spinach, summer squash, tomatoes, zucchini, and dried peas.

    Bread and Pasta

  • Very High-(G.I. Over 70) Whole wheat, bagel, white, kaiser roll, bread stuffing, and french baguette.
  • High-(G.I. 55-70) Pita, whole meal rye, hamburger bun, croissant, taco shell, shortbread, white rolls, and Rice Vermicelli.

  • Low-(G.I. 30-55) pumpernickel, sourdough, stone ground whole wheat, multi-grain bread, whole grain, spaghetti, star pastina, fettuccini, spiral pasta, capellini, linguine, and macaroni.
  • Very Low- (G.I. under 30) None

    Dairy

  • Very High-(G.I. over 70) None
  • High-(G.I. 55-70) None

  • Low-(G.I. 30-55) Skim milk, whole milk, ice cream, custard, and pudding.
  • Very Low-(G.I. under 30) yogurt

    Cereal and Breakfast

  • Very High-(G.I. over 70) Bran flakes, doughnuts, cheerios, cream of wheat (instant), shredded wheat, golden grahams, puffed wheat, grapenuts, rice crispies, cocoa crispies, corn pops, corn chex, corn flakes, and total.
  • High-(G.I. 55-70) Pancakes, waffles, oat bran, bran chex, raisin bran, cream of wheat, quick oats, puffed wheat, special K, frosted flakes, mini wheats, honey smacks, danish, muffins, croissants, and pop tarts.

  • Low-(G.I. 30-55) All bran with fiber, bran buds, oatmeal, porridge, and mueslix.
  • Very Low- (G.I. under 30) None

    Rice and Grains

  • Very High-(G.I. over 70) Wild rice, short grain (white), instant (white), glutinous (sticky), and millet.
  • High-(G.I. 55-70) Brown, Basmati, Aborio, Couscous, and cornmeal.

  • Low-(G.I. 30-55) Converted (white) buckwheat, rye, wheat kernels, and cracked barley.
  • Very Low- (G.I. under 30) Barley

    Cookies and Crackers

  • Very High- (G.I. over 70) Barley, melba toast, kavli crispbread, soda crackers, graham crackers, water crackers, rice cakes, and rice crackers.
  • High-(G.I. 55-70) Ryvita crispbread, stoned wheat thins, and fudge shortbread.

  • Low-(G.I. 30-55) Chocolate chip, butter, vanilla creme filled wafers,and oatmeal.
  • Very Low- (G.I. under 30)None

    Snacks

  • Very High- (G.I. over 70) Popcorn, jelly beans, pretzels, and doritos.
  • High-(G.I. 55-70) Kudos bar, corn chips, potato chips, mars bar, and granola bar.
  • Low-(G.I. 30-55) M&M (peanut), milk chocolate, and snickers.
  • Very Low- (G.I. under 30) Hummus, peanuts, walnuts, and cashews.

    Beverages

  • Very High- (G.I. over 70)Coca Cola, and gatorade.
  • High-(G.I. 55-70) Cranberry juice, and fanta.

  • Low-(G.I. 30-55) Tomato juice, apple juice, pineapple juice, grapefruit juice, soy milk, carrot juice, and orange juice.
  • Very Low- (G.I. under 30) None

    Think About It

    High glycemic foods turn into sugar faster than table sugar in your body. Think of these foods as pure sugar when you eat them because that is what they become in a matter of minutes. Most people are not aware of the common high glycemic foods. Eat and drink these foods sparingly.

    This glycemic index chart is designed to educate people about the glycemic index and encourage healthier alternatives to high glycemic foods.

    To view common foods with a low glycemic index, see my Glycemic Index List.

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