Easy to browse glycemic index list

Easy to browse glycemic index list

Chances are you have heard of the glycemic index (GI) before, especially if you take an interest in the food items you consume and how they affect your body and performance. In short, the glycemic index provides a measure of how much a particular food or drink affects blood sugar and insulin levels.

The GI is measured on a scale, with 100 being the glycemic index of glucose.

An item such as Lucozade®, with a GI of 95, causes blood sugar to sharply rise as the carbohydrates breakdown very quickly during digestion. In comparison, peanuts only score 7 indicating they have less of an impact on blood sugar and insulin.

Within our list you’ll also find the glycemic load (GL) of an item.

To explain - while the glycemic index measures the “quality” of the carbohydrate and how it will affect blood sugar; the glycemic load takes into the account both the GI of the food item and the amount of carbohydrate per serving. The glycemic load therefore offers a better understanding of how a typical serving (or whole meal) will impact blood sugar and insulin levels.

To illustrate the difference, a watermelon has a GI of 72 (high) yet only a glycemic load of 4 (low). While the carbohydrates in watermelon are quickly absorbed and spike sugar levels (hence the high GI), there isn’t a sufficient amount of carbohydrates in a typical watermelon serving for it to have much impact on blood sugar (hence the low GL).

Note: Our list doesn’t contain much in the way of meat or fish products – this is because only items which contain carbohydrates are included in the glycemic index.

Baguette, white, plain 95 15
Waffles, Aunt Jemima® (Quaker Oats) 76 10
Kaiser roll 73 12
Bagel, white, frozen 72 25
White wheat flour bread 71 10
Whole wheat bread, average 71 9
Pita bread, white 68 10
Hamburger bun 61 9
50% cracked wheat kernel bread 58 12
Pumpernickel bread 56 7
Banana cake, made without sugar 55 12
Corn tortilla 52 12
100% Whole Grain® bread (Natural Ovens) 51 7
Apple, made without sugar 48 9
Banana cake, made with sugar 47 14
Sponge cake, plain 46 17
Apple, made with sugar 44 13
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 24
Coarse barley bread, 75-80% kernels, average 34 7
Wheat tortilla 30 8
Lucozade®, original (sparkling glucose drink) 95 40
Gatorade 78 12
Fanta®, orange soft drink 68 23
Cranberry juice cocktail (Ocean Spray®) 68 24
Coca Cola®, average 63 16
Orange juice, unsweetened 50 12
Apple juice, unsweetened, average 44 30
Tomato juice, canned 38 4
Cornflakes®, average 93 23
Instant oatmeal, average 83 30
Puffed wheat, average 80 17
Coco Pops®, average 77 20
Grapenuts, average 75 16
Cream of Wheat®, Instant (Nabisco) 74 22
Special K® (Kellogg’s) 69 14
Muesli, average 66 16
Cream of Wheat® (Nabisco) 66 17
Raisin Bran® (Kellogg’s) 61 12
All-Bran®, average 55 12
Oatmeal, average 55 13
Fruit Roll-Ups® 99 24
Pretzels, oven-baked 83 16
Rice cakes, average 82 17
Vanilla wafers 77 14
Graham crackers 74 14
Soda crackers 74 12
Rye crisps, average 64 11
Shortbread 64 10
Microwave popcorn, plain, average 55 6
Snickers Bar® 51 18
Potato chips, average 51 12
Corn chips, plain, salted, average 42 11
M & M’s®, peanut 33 6
Ice cream, regular 57 6
Milk, full fat 41 5
Ice cream, premium 38 3
Reduced-fat yogurt with fruit, average 33 11
Milk, skim 32 4
Watermelon 72 4
Raisins 64 28
Banana, ripe 62 16
Grapes, average 59 11
Pear, canned in pear juice 43 5
Peach, average 42 5
Dates, dried 42 18
Peach, canned in light syrup 40 5
Orange, average 40 4
Apple, average 39 6
Pear, average 38 4
Prunes, pitted 29 10
Grapefruit 25 3
Baked russet potato, average 111 33
Instant mashed potato, average 87 17
Boiled white potato, average 82 21
Sweet potato, average 70 22
Yam, average 54 20
Parsnips 52 4
Green peas, average 51 4
Carrots, average 35 2
Baked beans, average 40 6
Chickpeas, canned in brine 38 9
Blackeye peas, average 33 10
Navy beans, average 31 9
Black beans 30 7
Kidney beans, average 29 7
Lentils, average 29 5
Cashews, salted 27 3
Soy beans, average 15 1
Chickpeas, average 10 3
Peanuts, average 7 0
White rice, average 89 43
Quick cooking white basmati 67 28
Couscous, average 65 9
Macaroni and Cheese (Kraft) 64 32
Sweet corn on the cob, average 60 20
Spaghetti, white, boiled 20 min, average 58 26
Quinoa 53 13
Brown rice, average 50 16
Bulgur, average 48 12
Macaroni, average 47 23
Spaghetti, white, boiled, average 46 22
Spaghetti, wholemeal, boiled, average 42 17
Converted, white rice (Uncle Ben’s®) 38 14
Fettucini, average 32 15
Whole wheat kernels, average 30 11
Pearled barley, average 28 12
Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 22
Honey, average 61 12
Chicken nuggets, frozen, reheated in microwave oven 5 min 46 7
Pizza, Super Supreme (Pizza Hut) 36 9
Hummus (chickpea salad dip) 6 0


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