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.
glycemic index list
|Raw fruits glycemic index|
|Legumes glycemic index|
|Grains glycemic index list|
|Bread, whole grain||72|
|Macaroni & Cheese||64|
|Nuts (most are quite low)||13|
|Sugar glycemic index|