Glycemic Index Food List: Organizing Low, Medium, and High GI Foods

In this article, we will provide a comprehensive Glycemic Index food list, dividing it into low GI, medium GI, and high GI foods

Glycemic Index Food List

The Glycemic Index (GI) is a valuable tool for managing blood sugar levels and making informed dietary choices. 

It categorizes foods based on how quickly they raise blood sugar levels after consumption. In this article, we will provide a comprehensive Glycemic Index food list, dividing it into low GI, medium GI, and high GI foods. 

Additionally, we will group these foods by type, such as grains and starches, breads, cereals, and more, and offer alternatives to high-GI options in a helpful table.

Blood sugar spikes

Understanding the Glycemic Index

The Glycemic Index ranges from 0 to 100, with pure glucose at 100 as the reference point. 

Foods with a high GI are rapidly digested and cause quick spikes in blood sugar, while low-GI foods are digested more slowly, leading to gradual increases in blood sugar levels. Low Glycemic Index (0-55), Moderate Glycemic Index (56-69) e High Glycemic Index (70+).

Learn more about Glycemic Index in our article Glycemic Index and Its Importance in Avoiding Sugar Spikes.

High Glycemic Foods to Avoid

High glycemic foods should be consumed in moderation, especially by individuals concerned about blood sugar control. 

These foods can lead to rapid spikes in blood sugar levels, potentially causing energy crashes and other health issues. 

High-GI foods to avoid include white bread, sugary cereals, white rice, pretzels, and rice cakes.


Low Glycemic Foods

Low glycemic foods are characterized by their slow and steady impact on blood sugar levels. These foods are ideal for maintaining stable energy and supporting overall health. 

Low-GI foods include fruits like apples, pears, and berries, as well as vegetables such as broccoli, sweet potatoes, and leafy greens. Whole grains like quinoa and barley also fall into the low-GI category.

orange tomatoes near sliced yellow bell pepper, broccoli on wooden chopping board

For more resources How to Adopt a Low Glycemic Index Diet Click Here


Foods with the Highest Glycemic Index

Some foods have extremely high GI values, leading to rapid and significant blood sugar spikes. For example, pure glucose has a GI of 100. 

Other high-GI foods include white bread, watermelon, and baked potatoes. It's essential to be mindful of these foods if you're aiming to control your blood sugar levels.


Low Glycemic Index Diets

Looking to manage blood sugar and shed those extra pounds? 

By focusing on low glycemic index foods, these diets aim to stabilize blood sugar and support weight loss. Consider incorporating these effective and balanced approaches into your lifestyle for a healthier you.

Embrace the power of low glycemic diets like the Ketogenic and Smoothie diets. These options provide a structured approach to organizing foods based on their impact on blood sugar levels. 

Explore specially crafted meal plans designed to make these diets a seamless part of your journey to optimal health and well-being:


Summary Table: Glycemic Index and Food Categories

Here's a summary table that categorizes foods by their Glycemic Index and food group:

Food GroupLow GI (0-55)Moderate GI (56-69)High GI (70+)
VegetablesAsparagusPumpkin- Watermelon
bunch of vegetablesCabbageParsnipDates
Mushrooms
Tomatoes
Cauliflower
Broccoli
Eggplant
Raw carrots
Lettuce
Green beans
Peppers
Onions
Beetroot
Fruits:CherriesBananasBananas
lemon, avocado, ginger, orange fruit, bananas and calamdinPlumsRaisins
- GrapefruitPapaya
PeachesFigs
ApplePineapple
Pears
Dried Apricots
Grapes
Coconut
Kiwi
Orange
Strawberries
Prunes
Mango
DairyWhole milkSkim milkSoy milk
clear glass jar with brown and white liquidChocolate milkIce cream
Beans/LegumesKidney beans
assorted spices on containers at the marketButter beans
Chickpeas
Navy beans
Red & green lentils
Pinto beans
Black-eyed peas
Split peas
StarchesSpelt BreadFlaxseed breadWhite bread
a close up of a plate of breadSourdough BreadPita breadWhole wheat bread
Whole-grain tortillaPumpernickel BreadNaan bread
All-bran cerealRotiCorn flakes
Steel-cut oatsPumpernickel BreadCream of wheat
BarleyInstant/quick-cooking oatsRice Krispies
BulgurBasmati RiceSpecial K
Pasta (Al Dente)Brown RiceJasmine rice
QuinoaCornmealSticky rice
PeasCouscousWhite rice
PopcornRice NoodlesCarrots
Sweet PotatoWhite ricePotato
SquashWild ricePretzels
OatmealRice cakes
Soda Crackers


High-GI foods should be consumed sparingly, especially for individuals looking to manage blood sugar levels.

For more resources How to Adopt a Low Glycemic Index Diet Click Here

Alternatives to High GI Foods

Here's a table of alternatives to high-GI foods: 

High GI Food

Low GI Alternative

- Bread (White, Whole Wheat)

Whole-grain bread

- Naan (White, Whole Wheat)

Brown Rice

- All-Bran Flakes™ Cereal

Bran cereal

- Corn Flakes™ Cereal

Rolled oats

- Cream of Wheat™ (Instant)

Oatmeal with nuts

- Puffed Wheat Cereal

Dark chocolate (70%+)

- Rice Krispies™ Cereal


- Special K™ Cereal


- Jasmine Rice


Millet


- Sticky Rice


- White Rice (Instant)


Carrots


- Potato (Instant Mashed)


- Potato (Red, White, Hot)


Pretzels


- Rice Cakes


These substitutions can help you maintain stable blood sugar levels and support your overall health.

Make sure to incorporate low-GI and medium-GI foods into your diet, especially if you are concerned about blood sugar control. The Glycemic Index is a valuable tool that can help you achieve better health and well-being.


For more resources how to adopt a low glycemic index diet see the following topics:

Low glycemic index diets like the Ketogenic and Smoothie diets provide a structured approach to organizing foods based on their impact on blood sugar levels.

For more tips on nutrition and health, keep exploring low glycemic index recipes!

If you are interested in Diabetes Low Glycemic Index Dinner Recipes Download This Free Ebook.

Glycemic Index Food List: Organizing Low, Medium, and High GI Foods
Biz E-mail 1 de novembro de 2023
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