Glycemic Index Table

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Glycemic Index Table

Glycemic Index (also spelled Glycaemic Index), and often abbreviated to GI, is a numerical measure associated with a particular type of food. It measures the effect of that food on the body's blood glucose (also known as blood sugar) level. GI is measured on a scale where 100 is equivalent to pure glucose. Low GI foods release glucose more slowly than Medium or High GI foods. Animals studies have shown that consumption of High GI foods is associated with an increased risk of obesity.

Here is a table showing the approximate Glycemic Index values for various types of food:

Classification Glycemic Index Foods
Low GI 55 or lower
  • beans (black, chickpeas,kidney, lentil, peanut, pinto)
  • cashews nuts
  • chilis
  • fructose
  • most sweet fruits (mangoes, peaches, strawberries);
  • mushrooms
  • small seeds (flax, hemp, poppy, pumpkin, sesame, sunflower)
  • tagatose
  • most vegetables
  • walnuts
  • most whole grains (barley, durum/spelt/kamut wheat, millet, oats, rice (not basmati rice), rye)
  • Medium GI 56 to 69
  • banana
  • basmati rice
  • cranberry juice
  • grape juice
  • ice cream
  • sucrose
  • not intact whole wheat or enriched wheat
  • pita bread
  • unpeeled boiled potato
  • prunes
  • pumpernickel bread
  • raisins
  • white sugar
  • High GI 70 or above
  • bagels
  • extruded breakfast cereals
  • corn flakes
  • dextrose
  • glucose
  • grape sugar
  • high fructose corn syrup
  • maltodextrins
  • maltose
  • sweet potato
  • pretzels
  • white bread (only wheat endosperm)
  • white potato
  • most white rice (only rice endosperm)




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