The glycemic index chart is an essential tool for all those who want to keep their blood sugar levels in check.
The carbohydrates in food break down during digestion, and release sugar (glucose) in the bloodstream. Thus, the amount of carbohydrates in the food determines the amount of blood sugar in the body. In 1981, Dr. David Jenkins and Thomas Wolever of the University of Toronto invented the glycemic index (GI).
The glycemic index measures the amount of carbohydrates in the foods, and classifies them as the following:
- Low GI – 55 and below
- Medium GI – 56 to 69
- High GI – 70 and above
A low glycemic index diet or GI diet, with a combination of small quantity of medium GI foods, is considered as healthy.
Glycemic Index Food Chart
The following chart contains the GI value for different food groups. The chart is useful in planning the amount of carbohydrates in our daily diet.
Fruits
List | Classification | Glycemic Index |
Apple | Low | 38 |
Apricot | Medium | 57 |
Pear | Low | 38 |
Orange | Low | 38 |
Grape | Low | 46 |
Mango | Medium | 56 |
Pineapple | Medium | 66 |
Raisins | Medium | 64 |
Peach | Low | 42 |
Banana | Low | 54 |
Plum | Low | 39 |
Grapefruit | Low | 25 |
Cherries | Low | 25 |
Kiwi fruit | Low | 52 |
Papaya | Medium | 58 |
Watermelon | High | 72 |
Vegetables
List | Classification | Glycemic Index |
Broccoli | Low | 10 |
Corn | Low | 55 |
Green peas | Low | 48 |
Pumpkin | High | 75 |
Mushroom | Low | 10 |
Yam | Low | 51 |
Sweet potato | Low | 54 |
Cabbage | Low | 10 |
Carrot | Low | 49 |
Onion | Low | 10 |
Beet | Medium | 69 |
Parsnip | High | 97 |
Lettuce | Low | 10 |
Red pepper | Low | 10 |
Potato, baked | High | 93 |
Tomato | Low | 15 |
Pastas
List | Classification | Glycemic Index |
Spaghetti | Low | 41 |
Rice pasta | High | 92 |
Rice vermicelli | Medium | 58 |
Linguine | Low | 46 |
Macaroni | Low | 47 |
Fettuccini | Low | 32 |
Ravioli, meat filled | Low | 39 |
Macaroni cheese | Medium | 64 |
Capellini | Low | 45 |
Dairy Products
List | Classification | Glycemic Index |
Milk, whole | Low | 27 |
Milk, fat free | Low | 32 |
Milk, skimmed | Low | 32 |
Yogurt, low fat | Low | 14 |
Ice cream, whole | Medium | 61 |
Ice cream, low fat | Low | 50 |
Soy milk | Low | 31 |
Cereals and Grains
List | Classification | Glycemic Index |
Barley | Low | 25 |
Millet | High | 71 |
Bulgar | Low | 48 |
Oatmeal | Low | 48 |
Basmati rice | Medium | 58 |
Couscous | Medium | 68 |
Cornmeal | Medium | 68 |
Buckwheat | Low | 54 |
Taco shells | Medium | 68 |
Muesli | Medium | 56 |
Beans
List | Classification | Glycemic Index |
Lima beans | Low | 32 |
Red kidney beans | Low | 27 |
White beans | Low | 32 |
Black eyed beans | Low | 41 |
Broad beans | High | 79 |
Pinto beans | Low | 39 |
Soybeans | Low | 18 |
Baked beans, tinned | Low | 48 |
Sugars
List | Classification | Glycemic Index |
Fructose | Low | 53 |
Honey | Medium | 58 |
Lactose | Low | 46 |
Maltose | High | 105 |
Glucose | High | 100 |
All foods – raw, cooked, or preserved can be classified according to their glycemic index. A combination of low and medium GI diets, helps in maintaining the blood cholesterol levels, and decreases the risk of heart diseases. It is mainly known to help diabetics bring their sugar level under control, and reduce sensitivity and dependability on insulin. Moreover, like all healthy diets, a GI diet too helps one lead a healthier life.