High Glycemic Index Foods Picture
Medium Glycemic Index Foods Picture
Low Glycemic Index Foods Picture
Low Glycemic Index Foods
( Less than 50)
Moderate Glycemic Index Foods
( 50-70 )
High Glycemic Index Foods
(More than 70)
  • Artichoke <15
  • Asparagus <15
  • Avocado < 15
  • Broccoli <15
  • Cabbage <15
  • Cauliflower <15
  • Celery <15
  • Cucumber <15
  • Eggplant <15
  • Green beans <15
  • Mushrooms <15
  • Lettuce, all varieties <15
  • Low-fat yogurt, artificially
         sweetened <15
  • Onions <15
  • Peanuts <15
  • Peppers, all varieties <15
  • Snow peas <15
  • Spinach <15
  • Tomatoes 15
  • Young summer squash <15
  • Zucchini <15
  • Cherries 22
  • Peas, dried 22
  • Plum 24
  • Grapefruit 25
  • Pearled barley 25
  • Peach 28
  • Canned peaches, natural juice
         30
  • Dried apricots 31
  • Soy milk 30
  • Baby lima beans, frozen 32
  • Fat-free milk 32
  • * M&M's Chocolate Candies,
         Peanut 32
  • Low-fat yogurt, sugar
         sweetened 33
  • Apple 36
  • Yams 37
  • Whole wheat spaghetti 37
  • Tomato soup 38
  • Minestrone soup 39
  • * Mars Snickers Bar 40
  • Apple juice 41
  • All-Bran 42
  • Canned chickpeas 42
  • Custard 43
  • Grapes 43
  • Orange 43
  • Canned lentil soup 44
  • * Chocolate Chip Cookie 44
  • Canned pinto beans 45
  • Macaroni 45
  • Sponge Cake 46
  • Pineapple juice 46
  • Canned baked beans 48
  • Grapefruit juice 48
  • Green peas 48
  • * Chocolate bar, 1.5 oz 49
  • Old-fashioned oatmeal 49
  • Cheese tortellini 50
  • Heart of Palm 50
  • Canned kidney beans 52
  • Kiwifruit 52
  • Orange juice, not from
         concentrate 52
  • Banana 53
  • * Potato chips 54
  • * Pound cake 54
  • Special K 54
  • Sweet potato 54
  • Brown Rice 55
  • Canned fruit cocktail 55
  • Linguine 55
  • Oatmeal cookies 55
  • Popcorn 55
  • Sweet corn 55
  • Muesli 56
  • Orange juice from frozen
         concentrate 57
  • Pita bread 57
  • Canned peaches, heavy
         syrup 58
  • Mini shredded wheats 58
  • Bran Chex 58
  • Blueberry muffin 59
  • Pastry Pie Crust 59
  • Bran muffin 60
  • Cheese pizza 60
  • Hamburger bun 61
  • * Ice cream 61
  • Kudos Whole Grain Bars
         (chocolate chip) 61
  • Pear 63
  • Barley kernel bread (50%
         kernels) 64
  • Beets 64
  • Canned apricots, light
         syrup 64
  • Canned black bean soup
         64
  • Macaroni and cheese 64
  • Couscous 65
  • Quick-cooking oatmeal 65
  • White rice 65
  • Rye crispbread 65
  • Buckwheat bread (50%
         dehusked buckwheat
         groats, 50% white flour) 66
  • Canned green pea soup
         66
  • Instant oatmeal 66
  • Oat bran bread (45% oat
         bran, 50% white wheat
         flour) 66
  • Pineapple 66
  • Angel food cake 67
  • Grape-Nuts 67
  • Stoned Wheat Thins 67
  • American rye bread 68
  • Fanta Drink 68
  • Life Savers 70
  • Melba toast 70
  • White bread 70
* Eat these foods sparingly.
The Glycemic Index measures how fast your blood glucose will rise and the
Glycemic Load measures the effect of carbohydrates in a given portion size.

For more information see “ Counting Carbs ”

  • Golden Grahams 71
  • Bagel 72
  • Corn chips 72
  • Honey 73
  • Kaiser roll 73
  • Mashed potatoes 73
  • Bread stuffing mix 74
  • Cheerios 74
  • Cream of Wheat, instant
     74
  • Graham crackers 74
  • Puffed wheat 74
  • Doughnuts 75
  • French fries 76
  • Frozen waffles 76
  • Total cereal 76
  • Vanilla wafers 77
  • Corn tortillas 78
  • Gatorade 78
  • Dried figs 80
  • Grape-Nuts Flakes 80
  • Jelly beans 80
  • * Mars Bar 80
  • Museli 80
  • Pretzels 81
  • Rice cakes 82
  • Rice Krispies 82
  • Corn Chex 83
  • Mashed potatoes, instant
         83
  • Papaya (average 3
         samples) 83
  • Cornflakes 84
  • Figs 85
  • Rice Chex 89
  • Carrot juice 90
  • Puffed Rice cereal 90
  • Cantaloupe 91
  • Raisins 91
  • Rice, instant 91
  • Scones 92
  • Barley flour bread (80%
         barley, 20% white wheat
         flour) 94
  • Baked potato 95
  • Cornmeal, boiled in
         salted water 2 minutes 95
  • French bread 95
  • Hard Liquor 95
  • * Sucrose (white sugar) 95
  • Whole meal barley
         porridge 95
  • Whole wheat bread
         (average of 13 samples)
         95
  • Parsnips 97
  • Taco shells 97
  • Millet, boiled 99
  • * Sugar, corn syrup  100
  • Dates 103
  • Watermelon 103
  • Beer 110
  • Tofu frozen dessert 115
  • Glucose 137
Red Glycemic Index Title
6th Edition - Jan 2006