Glycemic Index (GI):

December 31, 2023
By Abazar Habibinia, MD

Glycemic Index (GI) is the ranking of foods based on their abilities to increase blood sugar level two hours after ingestion in comparison to an increase two hours after ingestion of the reference food, pure glucose.

By definition, the glycemic index for glucose is 100, and the other foods are compared to glucose.

The lower GI foods produce a slow and sustained increase in blood sugar level, leading to a more stable blood sugar level and slow release of insulin. The higher GI foods break down faster during digestion and increase blood sugar level quickly yet transient, leading to rapid release of insulin.

Classification	Glycemic Index
High	>70
Medium	56-69
Low	<55

* High GI foods induce a rapid release of insulin.

* Medium GI foods induce a moderate release of insulin.

* Low GI foods induce a slow release of insulin.

Lower GI foods:

Prevent from fluctuations in blood sugar levels in diabetic people.
Help control blood sugar and cholesterol levels easily.
Are beneficial in weight management.
Reduce risk of developing heart diseases and diabetes type II.
Reduce hunger and food cravings.

Complete list of Glycemic Index:

Searching many sources and references for glycemic indices of different foods, we realized that there were significant differences in the glycemic indices of certain foods among different sources. You may see them in the following tables. The discrepancy could come from so many reasons including (but not limited to) the way they tested the glycemic indices, the quality of the item tested, the amount of ingested food, the way the item had been brought up, the health status of the person the test was done upon him or her etc.

Fruits and Vegetables:

Items	Glycemic Index
Parsley	5
Basil	5
Oregano	5
Coriander	5
Chana dal	8
Mushroom	10
Avocado	10
Cabbage	10
Onions	10
Lettuce	15
Rhubarb	15
Asparagus	15
Zucchini	15
Radish	15
Soybean curd, tofu	15
Wheat germ	15
Broccoli	15
Chicory, endive	15
Leeks	15
Soya	15
Scallions	15
Chili pepper	15
Spinach	15
Olives	15
Ginger	15
Sweet pepper	15
Brussels sprouts	15
Cauliflower	15
Cucumber	15
Tomato	15
Celery	15
Eggplant	15
Green beans	15
Tempeh	15
Soy beans	17
Artichoke	20
Lemon	20
Lemon juice, unsweetened	20
Cherries	22
Peas	22
Cherries	22
Grapefruit	25
Split peas	25
Kidney beans	27
Prunes	29
Black beans	30
Yellow lentils	30
Lentils	30
Garlic	30
Tangerine	30
Satsuma	30
Mandarins	30
Turnip	30
Apricots, dried	31
Butter beans	31
Lima beans	32
Raspberries	32
Blackberries	32
Split beans	32
Strawberries	32
Chickpeas	33
Apple, dried	35
Nectarines	35
Pomegranates	35
Quince	35
Pear	38
Apple	39
Pinto beans	39
Plums	39
Apple juice	40
Blueberries	40
Peach	40
Grapes, red or green	45
Cranberry	45
Coconut	45
Orange juice	46
Carrots	47
Green peas	48
Orange	48
Yams	48
Grapefruit juice	49
Squash (most varieties)	50 – 70
Cranberry juice	50
Litchi (fruit)	50
Banana	51
Kiwi	52
Sweet potato	54
Fruit cocktail	55
Grape juice (unsweetened)	55
Plantain	55
Mango	56
Apricot	57 – 65
Papaya	60
Figs	61
Raisins	64
Beetroot	64
Cantaloupe	65
Beets	65
Pineapple	66
Pineapple (tin/can)	66
Melons	66
Corn, sweet corn	70
Dates, dried	70
Watermelon	72
Pumpkin	75
Fava beans	79
Figs, dried	80
Jelly beans	80
Baking potato	85
Turnip (cooked)	85
Carrots, cooked	85
Carrot juice	90
Parsnips	97
Dates	85 – 100

Meats, Eggs and Dairy Products:

Items	Glycemic Index
Egg	10
Most meats (unprocessed)	12
Plain yogurt	14
Whole milk	27
Sausage	28
Almond milk	30
Skim milk	32
Chocolate milk	34
Custard	35
Yogurt, fruit	41
Coconut milk	41
Soy milk	43
Ice cream	62
Rice milk	85

Nuts and Seeds:

Items	Glycemic Index
Peanuts	12
Almonds	15
Walnuts	15
Pecans	15
Cashews	15
Pistachio	15
Hazelnut	15
Pine seed	15
Flaxseed	32
Sunflower seed	35
Pumpkin seed	36
Tahin	40
Peanut butter	40

Carbohydrates:

Items	Glycemic Index
Rice bran	19
Barley	25
Fettuccini	32
Rye	34
Vermicelli	35
Quinoa	35
Whole wheat spaghetti	37
Ravioli	40 – 60
Oatmeal	40
Whole grain pasta	40
Quinoa flour	40
Pudding	43
All bran cereal	44
Kamut bread	45
Corn tortilla	47 – 67
Bulgur	47
Instant noodles	47
Spaghetti	47
Wild rice	48 – 55
Multi grain bread	48
Rice, parboiled	48
Whole grain bread	50
Cereal bar, no sugar added	50
Basmati rice	50
Chapatti	52
Linguini	52
Pound cake	54
Oat bran cereal	54
Buckwheat	54
Brown rice	55
Red rice	55
Sushi	55
Porridge, rolled oats	55
Muesli	57
Pita bread	57
Honey	58 – 85
Bran buds	58
Digestives (biscuits)	58
Danish pastry	59
Blueberry muffin	59
Popcorn	60 – 85
Whole wheat bread	60
Long-grain rice	60
Lasagna (hard wheat)	60
Pizza	60
Hamburger bun	61
Shredded wheat	62
White roti	62
Black bean soup	64
Macaroni and cheese	64
Couscous	65
Mars Bar	65
Millet porridge	65
Chinese noodles	65
Jam (sugar added)	65
Marmalade (sugar added)	65
Maple syrup	65
Chestnut flour	65
Pasta (regular white, refined)	65
Rye bread	65
Croissant	67
Table sugar	68
Biscuit	70
Cola, soda	70
White rice	70
Risotto	70
Whole brown sugar	70
Special K	70
Tacos	70
Melba toast	70
White bread	70
Sugar	70
Chocolate bars	70
Cookies	70
Molasses	70
Noodles	70
Tapioca	70 – 85
Millet	71
Saltine crackers	72
Raisin bran	73
Cheerios	75
Corn bran cereal	75
Lasagna (soft wheat)	75
Donuts	76
Vanilla wafers	77
Waffles, pancakes	77
Corn pasta	78
Gatorade	78
Rice porridge	78
Instant oat porridge	79
Tapioca pudding	81
Rice cake	82
Corn chex	83
Pretzels	83
Corn flakes	84
Arrow root	85
Baked white potato	85
Baked white potato	85
Hamburger rolls	85
Mashed potato	86
Dark rye bread	86
Mashed potato	86
Dark rye bread	86
Instant rice	87
Rice crisps/crackers	87
Potato chips	70 – 90
Scones	92
Baked red potato	93
French baguette	95
Rice flour	95
Potato flour (starch)	95
Glucose	100
Modified starch	100
Maltose (beer)	110
Corn syrup	110

Others:

Items	Glycemic Index
Vinegar	5
Cinnamon	5
Vanilla	5
Tamari sauce	20
Apple sauce	35
Tomato sauce	45
Mustard (sugar added)	55
Ketchup	55
Mayonnaise (sweetened, industrial)	60

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Glycemic Index (GI):

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