50 Common Foods Ranked by Glycemic Index

 From high to low: know what you're eating and how it affects your blood sugar

Check out this ultimate list of 50 common foods ranked by glycemic index. Learn which carbs spike your sugar and which ones give steady energy.

What Is the Glycemic Index? (Quick Recap)

📊 GI = how fast a food raises your blood sugar
Scale:

  • Low GI: 55 or less
  • Medium GI: 56–69
  • High GI: 70 or more

🍩 High GI Foods (70 and up)

These foods digest quickly, causing a sharp spike in blood sugar.

  1. Glucose – 100
  2. White bread – 75
  3. Cornflakes – 81
  4. Rice cakes – 82
  5. Instant mashed potatoes – 87
  6. Jasmine rice (white) – 89
  7. Pretzels – 83
  8. Watermelon – 72
  9. Donuts – 76
  10. Soft drinks (cola) – 70
  11. Bagels (white) – 72
  12. Instant noodles – 74
  13. Baked potatoes – 85
  14. Pumpkin (large portion) – 75
  15. Waffles (store-bought) – 76
  16. Dates (dried) – 103
  17. Popcorn (salted) – 72

🍞 Medium GI Foods (56–69)

These cause a moderate rise in blood sugar. Pairing with fat or fiber helps reduce their effect.

  1. Brown rice – 68
  2. Couscous – 65
  3. Sweet corn – 60
  4. Banana (ripe) – 62
  5. Honey – 61
  6. Pineapple – 59
  7. Raisins – 64
  8. Oatmeal (instant) – 66
  9. Whole wheat bread – 69
  10. Beets – 64
  11. Mango – 60
  12. Muesli (sweetened) – 66
  13. White pasta (fully cooked) – 64
  14. Tapioca – 67
  15. Ice cream (regular) – 61
  16. Cantaloupe – 65

🥦 Low GI Foods (55 or less)

These digest slowly, keeping blood sugar levels stable.

  1. Lentils – 32
  2. Chickpeas – 28
  3. Apple – 38
  4. Pear – 38
  5. Grapefruit – 25
  6. Oranges – 42
  7. Strawberries – 41
  8. Milk (low-fat) – 31
  9. Greek yogurt (plain) – 24
  10. Dark chocolate (85%) – 23
  11. Oats (steel-cut) – 52
  12. Barley – 28
  13. Quinoa – 53
  14. Pasta (al dente) – 49
  15. Carrots (raw) – 35
  16. Sweet potato (boiled) – 44
  17. Peanuts – 14

Tips for Using the GI List

✅ Choose mostly low GI foods
✅ Combine medium GI with fat, fiber, or protein
✅ Limit high GI foods or eat them after meals with lower GI
✅ Remember: portion size still matters!

FAQ – Frequently Asked Questions

❓ Does cooking method change the GI?
Yes. Overcooked pasta or rice = higher GI.
Boiling sweet potatoes = lower GI than roasting.

❓ Is watermelon unhealthy because of its high GI?
No — its glycemic load is low. Small portions are fine.

❓ Can I eat high GI foods and still be healthy?
Yes, occasionally — just balance your meals.

Know the Numbers, Eat Smarter

This GI food list is your cheat sheet for better choices.
Whether you're managing diabetes, trying to lose weight, or simply want more energy — the glycemic index gives you control.

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