The glycemic index (GI) ranks carbohydrate-containing foods by how quickly they raise blood glucose compared with pure glucose, which is set at 100. Foods are tested by giving volunteers a portion containing a fixed amount of available carbohydrate and measuring their blood sugar over the next two hours.
Foods are usually grouped as low GI (55 or less), medium GI (56–69) and high GI (70 or more). Lower-GI foods tend to be digested more slowly and produce a gentler rise in blood sugar, which is why they are often recommended as part of a diabetes-friendly eating pattern.
GI is only part of the picture. It does not reflect portion size (a large serving of a low-GI food can still raise glucose a lot), and the same food can score differently depending on ripeness, variety, processing and what you eat with it. Use GI alongside carb counting and the plate method rather than on its own.
Showing 62 of 62 foods
| Food | Category | GI | Level |
|---|---|---|---|
| Apple juice | Fruit | 41 | Low |
| Apple, raw | Fruit | 36 | Low |
| Banana, raw | Fruit | 51 | Low |
| Barley | Grains & bread | 28 | Low |
| Brown rice, boiled | Grains & bread | 68 | Medium |
| Carrots, boiled | Vegetables | 39 | Low |
| Chapatti | Grains & bread | 52 | Low |
| Chickpeas | Legumes | 28 | Low |
| Chocolate | Snacks & drinks | 40 | Low |
| Corn tortilla | Grains & bread | 46 | Low |
| Cornflakes | Breakfast cereals | 81 | High |
| Couscous | Grains & bread | 65 | Medium |
| Dates, raw | Fruit | 42 | Low |
| Fructose | Sugars | 15 | Low |
| Glucose | Sugars | 103 | High |
| Honey | Sugars | 61 | Medium |
| Ice cream | Dairy & alternatives | 51 | Low |
| Instant oat porridge | Breakfast cereals | 79 | High |
| Kidney beans | Legumes | 24 | Low |
| Lentils | Legumes | 32 | Low |
| Mango, raw | Fruit | 51 | Low |
| Milk, full fat | Dairy & alternatives | 39 | Low |
| Milk, skim | Dairy & alternatives | 37 | Low |
| Millet porridge | Breakfast cereals | 67 | Medium |
| Muesli | Breakfast cereals | 57 | Medium |
| Orange juice | Fruit | 50 | Low |
| Orange, raw | Fruit | 43 | Low |
| Peaches, canned | Fruit | 43 | Low |
| Pineapple, raw | Fruit | 59 | Medium |
| Plantain / green banana | Vegetables | 55 | Low |
| Popcorn | Snacks & drinks | 65 | Medium |
| Porridge, rolled oats | Breakfast cereals | 55 | Low |
| Potato crisps / chips | Snacks & drinks | 56 | Medium |
| Potato, boiled | Vegetables | 78 | High |
| Potato, french fries | Vegetables | 63 | Medium |
| Potato, instant mash | Vegetables | 87 | High |
| Pumpkin, boiled | Vegetables | 64 | Medium |
| Rice crackers / crisps | Snacks & drinks | 87 | High |
| Rice milk | Dairy & alternatives | 86 | High |
| Rice noodles | Grains & bread | 53 | Low |
| Rice porridge / congee | Breakfast cereals | 78 | High |
| Soft drink / soda | Snacks & drinks | 59 | Medium |
| Soy milk | Dairy & alternatives | 34 | Low |
| Soya beans | Legumes | 16 | Low |
| Spaghetti, white | Grains & bread | 49 | Low |
| Spaghetti, whole meal | Grains & bread | 48 | Low |
| Specialty grain bread | Grains & bread | 53 | Low |
| Strawberry jam / jelly | Fruit | 49 | Low |
| Sucrose (table sugar) | Sugars | 65 | Medium |
| Sweet corn | Grains & bread | 52 | Low |
| Sweet potato, boiled | Vegetables | 63 | Medium |
| Taro, boiled | Vegetables | 53 | Low |
| Udon noodles | Grains & bread | 55 | Low |
| Unleavened wheat bread | Grains & bread | 70 | High |
| Vegetable soup | Vegetables | 48 | Low |
| Watermelon, raw | Fruit | 76 | High |
| Wheat flake biscuits | Breakfast cereals | 69 | Medium |
| Wheat roti | Grains & bread | 62 | Medium |
| White rice, boiled | Grains & bread | 73 | High |
| White wheat bread | Grains & bread | 75 | High |
| Whole wheat / whole meal bread | Grains & bread | 74 | High |
| Yogurt, fruit | Dairy & alternatives | 41 | Low |
GI values use glucose = 100 and are averages of published tests; individual foods vary by variety, ripeness and cooking.
Medical Disclaimer: This content is informational only and is not medical advice. Always consult your doctor or a qualified healthcare professional before making changes to your diabetes management plan. If you think you are having a medical emergency, call 911.
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