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
Beets	64
Carrot, raw	31
Carrot, cooked	47
Corn	55
Parsnip	97
Peas	52
Potato, baked	98
Potato, boiled	70
Pumpkin	75
Rutabaga	72
Sweet potato	61
Taro	55
Raw fruits glycemic index
Apples	39
Apricots	57
Bananas (ripe)	56
Cantaloupe	65
Cherries	22
Grapefruit	25
Grapes	46
Kiwi	54
Mango	55
Oranges	44
Orange juice	46
Papaya	58
Peach	43
Pear	38
Pineapple	64
Plum	39
Prune	33
Raisins	64
Strawberry	40
Watermelon	72
Legumes glycemic index
Beans	31
Black beans	30
Black-eyed peas	44
Garbanzos	33
Kidney beans	30
Lentils	29
Lima beans	35
Mung beans	38
Navy beans	38
Peas, dried	39
Pinto beans	39
Soy beans	18
Grains glycemic index list
Bagel	72
Barley	25
Bran Cereal	51
Bread, white	69
Bread, whole grain	72
Corn	52
Cornflakes	80
Croissant	67
Millet	71
Oat bran	50
Oatmeal	58
Pasta, linguine	45
Pasta spaghetti	41
Popcorn	55
Rice, white	70
Rice, brown	55
Rice, puffed	95
Shredded Wheat	69
Waffle	76
Wheat, bulgar	48
Wheat cereal	67
Miscellaneous list
Cookies, oatmeal	55
Cookies, shortbread	64
Cookies, vanilla	77
Corn chips	73
Ice cream	36
Macaroni & Cheese	64
Milk, whole	40
Milk, skim	32
Nuts (most are quite low)	13
Sausages	28
Sugar glycemic index
Fructose	20
Honey	75
Table sugar	65