The Glycemic Index Foods List

Glycemic Index Foods ListToday, the glycemic index foods list is being used to measure the effect of a certain food on a person’s blood sugar level. Foods with a GI value of 70 and above are considered high on the GI list and can rapidly increase your blood sugar level, while foods with a GI value of 55 and below are considered low on the glycemic index foods list and can only slowly increase the blood sugar level in a stable manner. If you are into high GI foods, you can be more prone to various health conditions, especially those who are overweight. On the other hand, a diet that is focused on low GI foods can help you maintain a normal weight, reduce the risk of various heart diseases, and control and prevent diabetes. Foods with low GI can also help keep the cholesterol level low, helps refrain from eating junk foods since it can make you feel full longer after meals, and can also prolong physical endurance.




The glycemic index foods list includes various items which are all categorized into high, medium and low GI foods. Several glycemic index foods list with a value of 55 and below include:

  • Asparagus
  • Broccoli
  • Celery
  • Cucumber
  • Green beans, baby lima beans, canned pinto beans, canned baked beans
  • Minestrone
  • Peanuts
  • Snow peas, dried peas
  • Young summer squash
  • Tomatoes, tomato soup
  • Grape fruit
  • Pearled barley
  • Canned or fresh peaches
  • Soy milk
  • Fat-free milk
  • Low-fat yogurt or artificially flavored
  • Whole wheat pasta
  • Carrots
  • Artichoke
  • Avocado
  • Cauliflower
  • Cabbage
  • Eggplant
  • Lettuce
  • Peppers
  • Zucchini
  • Plum
  • Peanuts
  • Spinach
  • Cherries
  • Fettuccine
  • Apple juice
  • Custard
  • Oranges
  • Dried apricots
  • Mars Snickers bar
  • Canned chickpeas
  • Grapes
  • Canned lentil soup
  • Parboiled rice, long grain rice
  • Grapefruit juice
  • Mushrooms
  • Oat bran bread

Moderate Glycemic Index Foods List with a GI value of 56 to 69

  • Canned kidney beans
  • Mango
  • Fruit cocktail
  • Raisins
  • Figs
  • Linguine
  • Orange juice, cranberry juice cocktail
  • Popcorn
  • Muesli
  • Brown rice, white rice
  • Cantaloupe
  • Banana
  • Papaya
  • Kiwi
  • Apricots
  • Oatmeal cookies
  • Sweet potato
  • Watermelon
  • Sweet corn
  • Pita bread
  • Mini shredded wheat
  • Blueberry muffin
  • Cheese pizza
  • Beet
  • Bran Chex
  • Blueberry muffin
  • Hamburger bun
  • Rye crisp bread

High Glycemic Index Foods List with a value of 70 and above includes:

  • Broad beans
  • Bagel
  • Chips, corn chips
  • Kaiser roll
  • Bran flakes
  • Cheerios
  • Graham crackers, golden Grahams
  • Doughnuts
  • Frozen waffles
  • Baguette
  • Honey
  • Mashed potato, baked potato
  • Bread stuffing mix
  • Wheat cream, puffed wheat
  • French fries
  • Grape nuts, grape nuts flakes
  • Vanilla wafers
  • Jelly beans
  • Rice cake
  • Corn Chex
  • Pretzels
  • Rice krispies
  • Millet
  • Pumpkin
  • French bread
  • Dates
  • Parsnips
  • Weetabix
  • Tofu frozen dessert
  • White rolls

If you are to follow a diet which is based on the glycemic index foods list, you should know that this can also be influenced by various factors such as activity, age and the person’s insulin level. The glycemic index foods list was presented to serve as a guide for those who wants to manage their weight and to prevent the risk of various health problems. What you need to take note of is that, foods with high glycemic value should be avoided but you do not have to sacrifice your favorites. If you think your best food is in the list of the ones with high GI, make sure that you combine it with protein and fats to be able to slow down its digestion and conversion into glucose. Combining foods is essential when following a diet based on the glycemic index foods list as well.