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Glycemic Index Chart of Common Foods


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Glycemic Index Chart for Common Foods

The GI values can be broken down into three ranges. Food with a low GI is a food that won't raise your blood sugar as much as a food with a medium or high GI.

  • Low GI: 55 or less
  • Medium GI: 56 to 69
  • High GI: 70 to 100

The following charts highlight low, medium, and high GI foods based on data from the American Diabetes Association.3

Low-GI Foods (55 or Less)
 Foods GI
Apple  36
Apple juice  41
 Banana  51
 Barley  28
 Carrots, boiled  39
 Chapatti  52
 Chickpeas  28
Chocolate  40
Dates  42
 Ice cream  51
 Kidney beans  24
 Lentils  32
 Mango  51
 Orange  43
 Orange juice  50
 Peaches, canned  43
 Plantain  55
 Rice noodles  53
 Rolled oats  55
 Skim milk  37
 Soya beans  16
 Soy milk  34
 Spaghetti, white  49
 Spaghetti, whole grain  48
 Specialty grain bread  53
 Strawberry jam  49
 Sweet corn  52
 Taro, boiled  53
 Udon noodles  55
 Vegetable soup  48
 Whole milk  39
 Yogurt, fruit  41
Medium-GI Foods (56 to 69)
 Foods  GI
 Brown rice, boiled  68
 Couscous  65
 French fries  63
 Millet porridge  67
 Muesli  57
 Pineapple   59
 Popcorn  65
 Potato chips  56
 Pumpkin, boiled  64
 Soda, non-diet  59
 Sweet potato, boiled  63
 Wheat flake biscuits cereal  69
Wheat roti 62
High-GI Foods (70 to 100)
 Foods GI
 Cornflakes  81
 Instant oatmeal  79
 Potato, boiled  78
 Potatoes, instant mashed  87
 Rice milk  86
 Rice porridge  78
 Rice crackers  87
 Unleavened wheat bread  70
 Watermelon  76
 White rice, boiled  73
 White bread (wheat)    75
 Whole wheat bread  74

How Glycemic Index Is Measured

Glycemic index values were developed by a rigorous testing process using 10 or more people for each food.4

Researchers measured blood sugar levels of healthy volunteers before and two-hours after eating 50 grams of the same digestible carbohydrate (the test food). The points were then plotted on a graph and researchers determined the area under the curve (AUC) of their glucose response.

At a separate date, the same 10 people consumed 50 grams of pure glucose (the reference food), and researchers again measured each person's glucose response AUC two hours after consumption.


The GI value of the test food is then calculated by dividing the glucose AUC for the test food by that of the reference food for each person. The final GI value is an average of those 10 numbers.

Ultimately, the GI value is the average person's blood sugar response to a specific carbohydrate. Individual responses may vary based on other factors including other foods eaten in combination with the carbohydrate.


Source: https://www.verywellhealth.com/glycemic-index-chart-for-common-foods-1087476

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