Glycemic Index list

Post a Glycemic Index Food Chart on your refrigerator to regulate blood sugar.

It’s time to take a closer look at a Glycemic Index food chart for breads, fruits and vegetables now that you are over the initial shock of the GI of some of your favorite foods. Once you become familiar with these charts, it’s relatively easy to start using low GI foods to create low Glycemic recipes.

And by learning these low GI foods, you will be focusing on the foods that lower blood sugar. You may want to review the history of the GI, the principles.

We won’t be able to give you a comprehensive list here, but these lists will continue adding to your knowledge. You may want to cut out and paste the Low GI food chart on your refrigerator since these foods are foods that lower blood sugar more readily than others. 

Glycemic Index Food Chart: Breads & Cereals

Low GI (0-55)	Med GI (56-69)	High GI 70-100+)
Oat Bran 55	Rye Bread 58	White Bread 70
Buckwheat 54	Life Cereal 66	Instant White Rice 87
Museli, Toasted	Special K	Bagel 72
Barley	Brown Rice 50	GrapeNuts Flakes 80
Instant Noodles 47	Croissant 67	Whole Wheat Bread 77
Bean Thread Noodles 33	Pumpernickel 60	Rice Chex 89
Uncle Ben's Converted Rice 39	Basmati Rice 58	Crispix 87
Bulgur 48	Pita Bread 57	Waffles 76
Spaghetti Noodles 38	Cream of Wheat 66	Corn Flakes 92
Old Fashioned Oatmeal 38	Non-Toasted Muesli 56	Kellogg's Cocoa Puffs 77
Kellogg's All Bran 30	Kellogg's Nutri Grain 66	Rice Krispies 82

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Glycemic Index Food Chart: Fruits

Low GI (0-55)	Med GI (56-69)	High GI 70-100+)
Apple 38	Papaya 59	Dates 39-109
Apricot 31	Dried Figs 61	Watermelon 72
Banana 51	Pineapple 59
Kiwi Fruit 53	Cantaloupe 65
Grapes 46	Raisins 64
Orange 48
Plum 39
Peach 42
Cherries 22
Strawberries 40
Grapefruit 25
Pear 38
Mango 51

By the way, you’ll notice that there really aren’t too many high GI foods in the fruit category.You’ll also notice that these charts are Glycemic Index charts, not Glycemic Load charts. There is a big difference and you’ll find out more about the Glycemic Load here. 

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Glycemic Index Food Chart: Vegetables & Legumes

Low GI (0-55)	Med GI (56-69)	High GI 70-100+)
Black Beans 28	New Potato 57	Boiled Potato 88
Carrots 41	Canned Beets 64	Microwaved Potato 82
Soybeans 18	Sweet Corn 60	French Fries 75
Peas 48	Sweet Potato 61	Pumpkin 75
Lima Beans 32	Split Pea Soup 60
Lentils 29		Baked Potato 85-99
Butter Beans 31
Kidney Beans 28
Yam 37
Mung Beans 44
Baked Beans 48

There’s so much good news on this list! Here are a few pointers:

1. Almost all salad vegetables such as lettuce, onions, garlic, leeks, peppers, leafy greens, spinach, artichokes and other vegetables that have few calories have a GI of 0.



2. mixing two fruits together, you can create Low Glycemic recipes. For example, how about apple apricot sauce instead of just applesauce? Or how about apple cherry sauce? These fruits are foods that lower blood sugar.



3. Low Glycemic recipes could be made by mixing Uncle Ben’s converted white rice with onions, garlic, peas, a few tablespoons corn, French dressing, and toasted almonds – or use other low GI veggies. The vegetables with the exception of corn (that’s why you only use a few tablespoons in the entire recipe) are foods that lower blood sugar.



4. The high GI foods really aren’t that difficult to eliminate from your diet. Look at all the other good foods you can eat instead!