Glycemic Index List

Below is a glycemic index list of foods to help uncover the mystery of low and high glycemic foods. Low glycemic foods have a glycemic index under 55. They’re sometimes called “slow” foods because they break down into blood sugar slowly. They maintain proper levels of insulin and blood glucose preventing a “crash” after eating. Food that has a High glycemic index (above 55) spikes your blood sugar which forces your pancreas to work overtime, which can lead to insulin resistance and eventually diabetes. Review the list and choose wisely!

 

Glycemic Index
Under 30

Glycemic Index List
  • cherries
  • grapefruit
  • Kidney Beans
  • Chick Peas
  • Lentils
  • Soy Beans
  • Chashews
  • Peanuts
  • Fructose

Glycemic Index
Between 30-55

Glycemic Index List
  • Peach
  • Pear
  • Tortillas
  • Apple Juice
  • Orange Juice
  • Quinoa
  • Brown Rice
  • Milk
  • Apple
  • Dried Dates
  • Carrots
  • Parsnips
  • Green Peas
  • Corn
  • Yams
  • Baked Beans
  • Black Beans
  • Black Eye Peas
  • Fettuccini
  • Macaroni
  • Spaghetti
  • Corn Chips
  • Potato Chips

Glycemic Index
Between 55-70

Glycemic Index List
  • Popcorn
  • Hamburger/Hot Dog Buns
  • Pumpernickel
  • Pita Bread
  • Soda
  • Cranberry Juice
  • Most Cereals
  • Oatmeal
  • Couscous
  • Ice Cream
  • Banana
  • Beets
  • Cantaloupe
  • Grapes
  • Apricots
  • Raisins
  • Honey
  • Snickers

Glycemic Index
Above 70

Glycemic Index List
  • pizza
  • watermelon
  • white bread
  • baked potato
  • waffles
  • baguette
  • gatorade
  • white rice
  • crackers
  • mashed potato
  • Sweet Potato
  • Fruit Roll-Ups
  • Hard Candy

 

Once you are familiar with this glycemic index list you can easily learn about the glycemic load. The glycemic load takes into account the serving size of food and is more useful in making smart food choices. See below

 

 

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