Glycemic Index List

Below you will find a list of common foods with the glycemic index for each. A food with a glycemic index of less than 55 is considered a low glycemic food while 56 to 69 is moderate and over 70 is considered high. As you can see many vegetables, fruits and beans are relatively low on the glycemic index of food. 

Most protein foods (such as meat, fish, poultry, eggs and full fat cheese) are not listed because they are generally very low on the glycemic index list. Only processed animal products such as hot dogs, lunchmeats and bacon are higher because they have added sugar and other carbohydrates. 

Non-fat dairy products also are a bit higher because they do have carbohydrates in them.  Most nuts are low on the glycemic list because of the protein and fat found in them (for example, cashews are 27 and peanuts are 22 – but watch out for salt and sugar found in processed nuts!)

Generally, raw vegetables are extremely low on the glycemic index list of foods and in addition, they have a low glycemic load because of the fiber found in them. Cooking changes the quality of the fiber and makes the carbohydrates more readily available, thus raising their glycemic number. 

Many vegetables not on this list have a low glycemic index – here are some examples: Asparagus, artichoke, cucumber, fennel, lettuce, bell peppers, tomatoes, avocados, green beans, broccoli, cabbage, kale, collards, parsley, cilantro and cauliflower.

Keep in mind as you review these numbers that they are approximate, usually with a plus or minus factor of 2 – 4 points.

Vegetables
glycemic index list
 
Beets64
Carrot, raw31
Carrot, cooked47
Corn55
Parsnip97
Peas52
Potato, baked98
Potato, boiled70
Pumpkin75
Rutabaga72
Sweet potato61
Taro55

 
 
Raw fruits glycemic index 
Apples39
Apricots57
Bananas (ripe)56
Cantaloupe65
Cherries22
Grapefruit25
Grapes46
Kiwi54
Mango55
Oranges44
Orange juice46
Papaya58
Peach43
Pear38
Pineapple64
Plum39
Prune33
Raisins64
Strawberry40
Watermelon72

 
 
Legumes glycemic index 
Beans31
Black beans30
Black-eyed peas44
Garbanzos33
Kidney beans30
Lentils29
Lima beans35
Mung beans38
Navy beans38
Peas, dried39
Pinto beans39
Soy beans18
 
Grains glycemic index list 
Bagel72
Barley25
Bran Cereal51
Bread, white69
Bread, whole grain72
Corn52
Cornflakes80
Croissant67
Millet71
Oat bran50
Oatmeal58
Pasta, linguine45
Pasta spaghetti41
Popcorn55
Rice, white70
Rice, brown55
Rice, puffed95
Shredded Wheat69
Waffle76
Wheat, bulgar48
Wheat cereal67
 
Miscellaneous list 
Cookies, oatmeal55
Cookies, shortbread64
Cookies, vanilla77
Corn chips73
Ice cream36
Macaroni & Cheese64
Milk, whole40
Milk, skim32
Nuts (most are quite low)13
Sausages28
 
Sugar glycemic index 
Fructose20
Honey75
Table sugar65

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