Understanding the Food Chart

Low GI= Under 55 Moderate GI = 56 -69 High GI = Greater than 70

Glycemic Index Printable Chart of Foods

To print this chart copy and paste this into 'word'

Recommended Food Categories Apples Beans Vegetables Dairy Oatmeal and other oats Sweet Potato Meats and Proteins Legumes Cereals very low in Sugar
Beverages

Glycemic Index Average (GI) Low Low Low Low Low Low to Moderate None Low Low to Moderate Moderate No effect High High Low High Low Low Med
High Med Low Low High High

Beer Coffee Gatorade and other Sports Drinks

Breads

White Bread Pumpernikel Bread Rye Bread Flaxseed Oat Bran Pita Bread Wonder White Bread Whole Wheat Tortillas
Sourdough

Breakfast Breads All Bran Bran Flakes Coco Pops

Froot Loops Frosted Flakes Muesli Nutri-Grain Instant Oatmeal

Steel Cut Oats

Med Med Low Med High Low High High High High Med Med Low Med Med Med High Med to High High Low High Low Low Med Low Low Low Med Low to Med Med Low Med

Puffed Rice Raisin Bran Rice Krispies Shredded Wheat Special K Muffins and Cakes Angel Food Cake Banana Bread Blueberry Muffin Carrot Muffin Croissant, plain Cupcake Pancakes from premade package Waffles Cereal Grains Buckwheat Millet Quinoa Bulgur Polenta ALL DAIRY PRODUCTS
Fruit Dried

Apples Apricots Cranberries, sweetened Dates

Figs

Prunes
Raisins

Fresh Fruit Apples

Apricots Avocados Banana Canteloupe Cherries Grapefruit Grapes Kiwi Mango Orange Papaya Peach Pear Pineapple
Strawberries

Low Med VERY Low Low Med Med Low Low Low Low Low Med Low Low Med Low High None None None None Low None None None None None None None Low Low Med

Watermelon Meat
Bacon

Beef Lean Calamari All Fish

Chicken Nugguts Breaded

Seafood Fish Sticks Ham Lamb Lobster Turkey Tuna Sushi Pastas Fettuccine egg noodles cooked Gnocchi, cooked

Instant noodles Linguine Macaroni and Cheese Rice Basmati Rice Brown Rice Instant Rice Jasmine Rice Long Grain Wild Rice
Candy

Med Low Med Med Med High High Low Med High High High Low Low Low Low Low Med

Jelly Beans Licorice, soft Life Savers Corn Chips, Plain, Salted
Dark Chocolate

Spreads Honey Agave Jam (100% fruit) Nutella, hazlenut spread Vegetables
Most vegetables have a low GI, we will show you the others

Beets, red, canned Broad Beans (fava) Carrots (cooked) Parsnips

Potato

Med High Low to Med High High Low

Peas

Glycemic Index Food Chart

Foods with GI index less than 55 are considered Low Glycemic Index food (GI < 55). Foods with GI index between 55 and 70 are considered intermediate (55< GI <70). High Glycemic Index foods are with GI index more than 70 (GI >70). | GI Food Chart | Low GI Foods | Medium GI Foods | High GI Foods |

Food List

Rating

Food Glycemic Index

Bakery Products *Pound cake Low 54

Danish pastry

Medium

59

Muffin (unsweetened)

Medium

62

Cake , tart

Medium

65

Cake, angel

Medium

67

Croissant

Medium

67

Waffles

High

76

Doughnut

High

76

Beverages

Soya milk

Low

30

Apple juice

Low

41

Carrot juice

Low

45

Pineapple juice

Low

46

Grapefruit juice

Low

48

Orange juice

Low

52

Biscuits Digestives Medium 58

Shortbread

Medium

64

Water biscuits

Medium

65

Ryvita

Medium

67

Wafer biscuits

High

77

**Rice cakes

High

77

Breads

Multi grain bread

Low

48

Whole grain

Low

50

Pita bread, white

Medium

57

Pizza, cheese

Medium

60

Hamburger bun

Medium

61

Rye-flour bread

Medium

64

Whole meal bread

Medium

69

White bread

High

71

White rolls

High

73

Baguette

High

95

Breakfast Cereals All-Bran Low 42

Porridge, non instant

Low

49

Oat bran

Medium

55

Muesli

Medium

56

Mini Wheats (wholemeal)

Medium

57

Shredded Wheat

Medium

69

Golden Grahams

High

71

Puffed wheat

High

74

Weetabix

High

77

Rice Krispies

High

82

Cornflakes

High

83

Cereal Grains Pearl barley Low 25

Rye

Low

34

Wheat kernels

Low

41

Rice, instant

Low

46

Rice, parboiled

Low

48

Barley, cracked

Low

50

Rice, brown

Medium

55

Rice, wild

Medium

57

Rice, white

Medium

58

Barley, flakes

Medium

66

Taco Shell

Medium

68

Millet

High

71

Dairy Foods Yogurt low- fat (sweetened) Low 14

Milk, chocolate

Low

24

Milk, whole

Low

27

Milk, Fat-free

Low

32

Milk ,skimmed

Low

32

Milk, semi-skimmed

Low

34

*Ice-cream (low- fat)

Low

50

*Ice-cream

Medium

61

Fruits Cherries Low 22

Grapefruit

Low

25

Apricots (dried)

Low

31

Apples

Low

38

Pears

Low

38

Plums

Low

39

Peaches

Low

42

Oranges

Low

44

Grapes

Low

46

Kiwi fruit

Low

53

Bananas

Low

54

Fruit cocktail

Medium

55

Mangoes

Medium

56

Apricots

Medium

57

Apricots (tinned in syrup)

Medium

64

Raisins

Medium

64

Pineapple

Medium

66

**Watermelon

High

72

Pasta Spaghetti, protein enriched Low 27

Fettuccine

Low

32

Vermicelli

Low

35

Spaghetti, whole wheat

Low

37

Ravioli, meat filled

Low

39

Spaghetti, white

Low

41

Macaroni

Low

45

Spaghetti, durum wheat

Medium

55

Macaroni cheese

Medium

64

Rice pasta, brown

High

92

Root Crop Carrots, cooked Low 39

Yam

Low

51

Sweet potato

Low

54

Potato, boiled

Medium

56

Potato, new

Medium

57

Potato, tinned

Medium

61

Beetroot

Medium

64

Potato, steamed

Medium

65

Potato, mashed

Medium

70

Chips

High

75

Potato, micro waved

High

82

Potato, instant

High

83

**Potato, baked

High

85

Parsnips

High

97

Snack Food and Sweets Peanuts Low 15

*M&Ms (peanut)

Low

32

*Snickers bar

Low

40

*Chocolate bar; 30g

Low

49

Jams and marmalades

Low

49

*Crisps

Low

54

Popcorn

Medium

55

Mars bar

Medium

64

*Table sugar (sucrose)

Medium

65

Corn chips

High

74

Jelly beans

High

80

Pretzels

High

81

Dates

High

103

Soups Tomato soup, tinned Low 38

Lentil soup, tinned

Low

44

Black bean soup, tinned

Medium

64

Green pea soup, tinned

Medium

66

Vegetables and Beans Artichoke Low 15

Asparagus

Low

15

Broccoli

Low

15

Cauliflower

Low

15

Celery

Low

15

Cucumber

Low

15

Eggplant

Low

15

Green beans

Low

15

Lettuce, all varieties

Low

15

Low-fat yogurt, artificially sweetened

Low

15

Peppers, all varieties

Low

15

Snow peas

Low

15

Spinach

Low

15

Young summer squash

Low

15

Tomatoes

Low

15

Zucchini

Low

15

Soya beans, boiled

Low

16

Peas, dried

Low

22

Kidney beans, boiled

Low

29

Lentils green, boiled

Low

29

Chickpeas

Low

33

Haricot beans, boiled

Low

38

Black-eyed beans

Low

41

Chickpeas, tinned

Low

42

Baked beans, tinned

Low

48

Kidney beans, tinned

Low

52

Lentils green, tinned

Low

52

Broad beans

High

79

Notes: *high in empty calories **low-calorie and nutritious foods

Low Glycemic Index food (GI < 55)

| GI Food Chart | Low GI Foods | Medium GI Foods | High GI Foods |

Food Type

GI

Food Type

GI

Yogurt low-fat (sweetened)

14

Pears

38

Peanuts

15

Tomato soup, tinned

38

Artichoke

15

Haricot beans, boiled

38

Asparagus

15

Plums

39

Broccoli

15

Ravioli, meat filled

39

Cauliflower

15

Carrots, cooked

39

Celery

15

*Snickers bar

40

Cucumber

15

Apple juice

41

Eggplant

15

Wheat kernels

41

Green beans

15

Spaghetti, white

41

Lettuce, all varieties

15

Black-eyed beans

41

Low-fat yogurt, artificially sweetened

15

All-Bran

42

Peppers, all varieties

15

Peaches

42

Snow peas

15

Chickpeas, tinned

42

Spinach

15

Oranges

44

Young summer squash

15

Lentil soup, tinned

44

Tomatoes

15

Carrot juice

45

Zucchini

15

Macaroni

45

Soya beans, boiled

16

Pineapple juice

46

Cherries

22

Rice, instant

46

Peas, dried

22

Grapes

46

Milk, chocolate

24

Grapefruit juice

48

Pearl barley

25

Multi grain bread

48

Grapefruit

25

Rice, parboiled

48

Milk, whole

27

Baked beans, tinned

48

Spaghetti, protein enriched

27

Porridge, non-instant

49

Kidney beans, boiled

29

*Chocolate bar; 30g

49

Lentils green, boiled

29

Jams and marmalades

49

Soya milk

30

Whole grain

50

Apricots (dried)

31

Barley, cracked

50

Milk, Fat-free

32

*Ice-cream (low- fat)

50

Milk ,skimmed

32

Yam

51

Fettuccine

32

Orange juice

52

*M&Ms (peanut)

32

Kidney beans, tinned

52

Chickpeas

33

Lentils green, tinned

52

Rye

34

Kiwi fruit

53

Milk, semi-skimmed

34

*Pound cake

54

Vermicelli

35

Bananas

54

Spaghetti, whole wheat

37

Sweet potato

54

Apples

38

*Crisps

54

Notes: *high in empty calories **low-calorie and nutritious foods

Medium Glycemic Index Foods List (55 < GI < 70)

| GI Food Chart | Low GI Foods | Medium GI Foods | High GI Foods |

Food Type

GI

Food Type

GI

Oat bran

55

Rye-flour bread

64

Rice, brown

55

Apricots (tinned in syrup)

64

Fruit cocktail

55

Raisins

64

Spaghetti, durum wheat

55

Macaroni cheese

64

Popcorn

55

Beetroot

64

Muesli

56

Mars bar

64

Mangoes

56

Black bean soup, tinned

64

Potato, boiled

56

Cake , tart

65

Pita bread, white

57

Water biscuits

65

Mini Wheats (wholemeal)

57

Potato, steamed

65

Rice, wild

57

*Table sugar (sucrose)

65

Apricots

57

Barley, flakes

66

Potato, new

57

Pineapple

66

Digestives

58

Green pea soup, tinned

66

Rice, white

58

Cake, angel

67

Danish pastry

59

Croissant

67

Pizza, cheese

60

Ryvita

67

Hamburger bun

61

Taco Shell

68

*Ice-cream

61

Whole meal bread

69

Potato, tinned

61

Shredded Wheat

69

Muffin (unsweetened)

62

Potato, mashed

70

Shortbread

64

Notes: *high in empty calories * *low-calorie and nutritious foods

High Glycemic Index Foods List (GI > 70)

| GI Food Chart | Low GI Foods | Medium GI Foods | High GI Foods |

Food Type

GI

Food Type

GI

White bread

71

Broad beans

79

Golden Grahams

71

Jelly beans

80

Millet

71

Pretzels

81

**Watermelon

72

Rice Krispies

82

White rolls

73

Potato, micro waved

82

Puffed wheat

74

Cornflakes

83

Corn chips

74

Potato, instant

83

Chips

75

**Potato, baked

85

Waffles

76

Rice pasta, brown

92

Doughnut

76

Baguette

95

Wafer biscuits

77

Parsnips

97

**Rice cakes

77

Dates

103

Weetabix

77

Notes: *high in empty calories * *low-calorie and nutritious foods

Based on the final GL value, you can decide on the food that you want.

Glycemic Index
The number listed next to each food is its glycemic index. This is a value obtained by monitoring a persons blood sugar after eating the food. The value can vary slightly from person to person and from one type or brand of food and another. A noticeable difference is the GI rating of Special-K which produced considerably different results in tests in the US and Australia, most likely resulting from different ingredients in each location. Despite this slight variation the index provide a good guide to which foods you should be eating and which foods to avoid.
The glycemic index range is as follows: Low GI = 55 or less Medium GI = 56 - 69 High GI = 70 or more

Breakfast Cereal
Low GI Low GI

Bread
Low GI

Vegetables
39 47 16 41 15 10 15 10 10 15 10

All-bran (UK/Aus) 30 Soya and Linseed 36 Frozen Green Peas All-bran (US) Oat bran Rolled Oats Special K (UK/Aus) Natural Muesli Porridge 50 Wholegrain Frozen Sweet Corn 46 Pumpernickel 50 Raw Carrots Heavy Mixed Grain 45 51 Boiled Carrots Whole Wheat 49 Eggplant/Aubergine 54 Sourdough Rye 48 Broccoli 40 Sourdough Wheat 54 Cauliflower 58 Cabbage Medium GI Mushrooms Croissant 67 Tomatoes 58 Hamburger bun 61 Chillies

Medium GI Bran Buds

Mini Wheats Nutrigrain

58 Pita, white 66 Wholemeal Rye

57 Lettuce 62 Green Beans Red Peppers Onions 71 72 95 Medium GI Beetroot

10 15 10 10

Shredded Wheat 67 Porridge Oats Special K (US) 63 High GI 69 White Bagel High GI Cornflakes Sultana Bran Branflakes Coco Pops Puffed Wheat Oats in Honey Bake Team Total Cheerios Rice Krispies Weetabix 80 73 74 77 80 77 French Baguette

64

Snacks & Sweet Foods

Low GI Slim-Fast meal replacement 27

High GI Pumkin Parsnips 75 97

Snickers Bar (high 41 Low GI fat)

Fruits
22 24 25 28

Cherries Nut & Seed Muesli 49 82 Bar Plums 46 76 Sponge Cake Grapefruit 33 74 Nutella Peaches 82 Milk Chocolate 74 Hummus Peanuts Walnuts 54 Cashew Nuts 42 6

Peach, canned in natural 30 juice 34 41 32

Staples
Low GI Wheat Pasta

13 Apples 15 Pears 25 Dried Apricots

Shapes New Potatoes Meat Ravioli Spaghetti Tortellini (Cheese) Egg Fettuccini Brown Rice Buckwheat

Nuts and Raisins 54 Jam 39 Corn Chips

21 Grapes 51 Coconut 42 Coconut Milk

43 45 41 47 40 40 29

32 Oatmeal Crackers 55 Kiwi Fruit 50 Medium GI 32 50 51 Ryvita Digestives Blueberry muffin Oranges Strawberries 63 Prunes 59 59 58 Medium GI Mango Sultanas High GI Pretzels Water Crackers Rice cakes 83 78 87 Bananas Raisins Papaya Figs Pineapple

White long grain 50 Honey rice Pearled Barley Yam Sweet Potatoes Instant Noodles Wheat tortilla 22 35 48 47 30

60 56 58 64 60 61 66

Puffed Crispbread 81 Medium GI Basmati Rice Couscous Cornmeal Taco Shells Donuts 58 Scones 61 Maple flavoured syrup 68 68 76 92 68

High GI Watermelon Dates 80 103

Legumes (Beans)

Dairy
Low GI

Gnocchi

68 Low GI 52 36

Whole milk Skimmed milk Chocolate milk Sweetened yoghurt

31 32 42 33 23 35 44

Canned Potatoes 61 Kidney Beans (canned) Chinese (Rice) 58 Vermicelli Butter Beans Baked Potatoes Wild Rice 60 Chick Peas 57 Haricot/Navy Beans Lentils, Red Lentils, Green 87 Pinto Beans

42 31 21 Soy Milk 30 45 50 32 Medium GI Icecream 62 Artificially Sweetened Yoghurt Custard

High GI Instant White Rice Glutinous Rice Short Grain White Rice Tapioca Fresh Mashed Potatoes French Fries Instant Mashed Potatoes

86 Blackeyed Beans 83 70 Medium GI 73 Beans in Tomato Sauce 75 80 Yellow Split Peas

56

Information provided by the University of Sydney and used with permission.