The glycemic index, or GI, measures how a carbohydrate-containing food raises blood glucose. Foods are ranked based on how they compare to a reference food — either glucose or white bread.
A food with a high GI raises blood glucose more than a food with a medium or low GI.
Meal planning with the GI involves choosing foods that have a low or medium GI. If eating a food with a high GI, you can combine it with low GI foods to help balance the meal.
Examples of carbohydrate-containing foods with a low GI include dried beans and legumes (like kidney beans and lentils), all non-starchy vegetables, some starchy vegetables like sweet potatoes, most fruit, and many whole grain breads and cereals (like barley, whole wheat bread, rye bread, and all-bran cereal).
Meats and fats don’t have a GI because they do not contain carbohydrate.
Below is a list of foods based on their GI.
low | stone ground whole wheat flour |
low | pumpernickel flour |
low | pumpernickel bread |
low | rolled oatmeal |
low | steel cut oatmeal |
low | oat bran |
low | muesli |
low | pasta |
low | whole wheat pasta |
low | brown pasta |
low | converted rice |
low | barley |
low | bulgar |
low | fresh sweet potato |
low | fresh corn |
low | lima bean |
low | sweet peas |
low | legumes |
low | lentils |
low | fresh fruits |
low | fresh vegetables |
low | fresh carrot |
medium | whole wheat flour |
medium | rye bread |
medium | pita bread |
medium | quick oats |
medium | brown rice |
medium | wild rice |
medium | basmati rice |
medium | couscous |
high | white bread |
high | bagel |
high | corn flakes |
high | puffed rice |
high | bran flakes |
high | instant oatmeal |
high | short grain white rice |
high | rice pasta |
high | macaroni |
high | russet potato |
high | pumpkin |
high | pretzels |
high | rice cakes |
high | popcorn |
high | saltine crackers |
high | melons |
high | pineapple |