Glycemic Index Chart: Low, Medium, High Food List

A glycemic index chart ranks carbohydrate-containing foods from low to high based on how quickly they may raise blood sugar. Low glycemic index foods score 55 or below, medium GI foods score 56–69, and high GI foods score 70 or higher.

The glycemic index chart can help you choose carbohydrates more wisely, but it should not be the only tool you use. Portion size, total carbohydrates, fiber, protein, fat, cooking method, ripeness, and your personal glucose response all matter. The Mayo Clinic explains that GI can be one food-choice guide, while overall nutrition quality and healthy eating patterns still matter most.

This guide gives you a simple low, medium, and high GI food list, explains glycemic load, and shows how to use the chart safely for everyday meals.

Table of Contents

Glycemic Index Chart: Low, Medium, and High GI Foods

The glycemic index is a 0–100 scale used for foods that contain carbohydrates. Foods with a lower GI are usually digested and absorbed more slowly, while high-GI foods may raise blood sugar faster. The standard GI categories are low GI 1–55, medium GI 56–69, and high GI 70 or higher.

GI Category	GI Score	What It Usually Means	Common Examples
Low GI	55 or below	Slower blood sugar rise	Beans, lentils, chickpeas, most fruits, non-starchy vegetables, plain yogurt, milk, steel-cut oats
Medium GI	56–69	Moderate blood sugar rise	Sweet corn, bananas, pineapple, raisins, couscous, some whole-grain breads, some oat cereals
High GI	70 or higher	Faster blood sugar rise	White bread, white rice, potatoes, instant cereals, rice cakes, pretzels, sugary drinks

Use this chart as a starting point, not a strict rule. The exact GI of a food can vary by variety, brand, processing, cooking method, ripeness, and what you eat with it.

What Is the Glycemic Index?

The glycemic index, often shortened to GI, measures how a carbohydrate-containing food affects blood glucose compared with a reference food such as glucose. In simple terms, it helps estimate whether a food is likely to raise blood sugar slowly, moderately, or quickly.

The University of Sydney Glycemic Index database is one of the most useful tools for checking tested GI and glycemic load values because it includes GI, GL, serving size, carbohydrate per serving, and study references for many foods.

GI mainly applies to foods that contain carbohydrates, such as:

Grains
Bread
Rice
Pasta
Cereal
Fruit
Starchy vegetables
Beans and lentils
Milk and yogurt
Sweets and sugary drinks

Foods with little or no carbohydrate, such as plain meat, fish, poultry, eggs, oils, and most cheeses, usually do not have a meaningful GI score.

Low Glycemic Index Food List

Low GI foods score 55 or below. These foods are often higher in fiber, less processed, or digested more slowly. They may help support steadier blood sugar when used as part of a balanced eating plan.

Low GI Fruits

Many whole fruits fall into the low-GI range, especially when eaten fresh and in normal portions.

Low GI Fruits	Notes
Apples	Higher in fiber when eaten with the skin
Pears	Good whole-fruit option
Oranges	Better whole than juiced
Grapefruit	Check medication interactions if relevant
Peaches	Fresh or unsweetened
Plums	Fresh fruit is preferred
Strawberries	Low in calories and rich in vitamin C
Raspberries	High-fiber berry option
Blueberries	Easy to add to yogurt or oats
Cherries	Portion still matters
Dried apricots	Choose unsweetened; portions are small

Whole fruit is usually a better choice than fruit juice because whole fruit contains fiber and takes longer to eat.

Low GI Vegetables

Most non-starchy vegetables are low GI because they are low in digestible carbohydrates.

Low GI Vegetables	Notes
Broccoli	Non-starchy vegetable
Spinach	Low in carbs
Lettuce	Works well in salads and wraps
Tomatoes	Fresh, cooked, or unsweetened
Mushrooms	Low-carb vegetable option
Carrots	Often listed as low GI when raw
Peppers	Good for color and crunch
Zucchini	Useful pasta or rice substitute
Cauliflower	Works in bowls, soups, and sides
Green beans	Lower-carb vegetable side

Non-starchy vegetables are a smart foundation for meals. The American Diabetes Association recommends using a 9-inch plate and filling half with non-starchy vegetables, one-quarter with lean protein, and one-quarter with quality carbohydrates.

Low GI Beans and Legumes

Beans and legumes are some of the most helpful low-GI carbohydrate foods because they contain fiber, plant protein, and slowly digested starch.

Low GI Beans and Legumes	Notes
Lentils	Great for soups, bowls, and salads
Chickpeas	Use in hummus, salads, or curries
Kidney beans	Add to chili or rice bowls
Black beans	Good for tacos and burrito bowls
Pinto beans	Filling and fiber-rich
Split peas	Useful in soups
Black-eyed peas	Works in warm or cold dishes
Soybeans	Higher protein legume
Edamame	Easy snack or bowl topping

Low GI Grains and Starches

Some grains and starches are low GI, especially when less processed and higher in intact fiber.

Low GI Grains and Starches	Notes
Steel-cut oats	Less processed than instant oats
Rolled oats	Often lower GI than instant oatmeal
Barley	High in soluble fiber
Quinoa	Often used like a grain
Pasta, cooked al dente	Usually lower GI than soft-cooked pasta
Dense rye bread	Choose whole-grain or seeded versions
Grainy bread	Look for intact grains and fiber
Sourdough bread	GI can vary by recipe
Yam	Portion matters
Plantain	GI varies by ripeness and cooking method

Low GI Dairy and Alternatives

Some dairy foods are low GI because they contain protein and fat along with carbohydrate.

Low GI Dairy Foods	Notes
Plain milk	Choose based on your calorie and fat needs
Plain unsweetened yogurt	Avoid high-sugar varieties
Greek yogurt	Higher protein option
Kefir, plain	Check added sugar
Unsweetened soy milk	Choose fortified if using as a milk replacement

Flavored yogurts, sweetened milk drinks, and dessert-style dairy products may have more added sugar, so check the Nutrition Facts label.

Medium Glycemic Index Food List

Medium GI foods score 56–69. These foods can still fit into a balanced diet, but portion size and meal pairing are important.

Medium GI Foods	Notes
Sweet corn	Starchy vegetable
Banana	Riper Bananas may raise glucose faster
Pineapple	Portion matters
Raisins	Small serving because dried fruit is concentrated
Cherries	Often listed around medium in some charts
Couscous	Pair with vegetables and protein
Basmati rice	Often lower than some other white rice varieties
Brown rice	GI varies by type and cooking method
Sweet potato	GI varies by preparation
Whole-wheat bread	GI varies widely by brand
Multigrain bread	Choose dense, high-fiber versions
Oat breakfast cereal	Less processed is usually better
Popcorn, plain	Portion and toppings matter

Medium GI does not automatically mean “bad.” For example, a banana or sweet potato can provide useful nutrients. The better question is: How much are you eating, and what are you eating it with?

High Glycemic Index Food List

High GI foods score 70 or higher. These foods are often more processed, lower in fiber, or easier to digest quickly. They may raise blood sugar faster, especially when eaten alone or in large portions.

High GI Foods	Notes
White bread	Low fiber and quickly digested
Bagels	Large portions can add many carbs
White rice	GI varies, but many types are high
Short-grain rice	Often higher GI than basmati or parboiled rice
Instant rice	More processed
Potatoes	GI depends on type and cooking method
Mashed potatoes	Soft texture can raise GI
Rice cakes	Light but often high GI
Cornflakes	Many refined cereals are high GI
Instant oatmeal	Often higher GI than steel-cut oats
Pretzels	Refined starch, easy to overeat
Doughnuts	High in refined flour, fat, and sugar
Sugary drinks	Fast-digesting sugar and no fiber
Sports drinks	Usually unnecessary unless used for specific exercise needs
Candy	Concentrated sugar
Cakes and cookies	Refined carbs plus added sugar and fat

You do not have to avoid every high-GI food forever. But if blood sugar control is a concern, high-GI foods are usually better eaten less often, in smaller portions, or paired with protein, fiber, and healthy fat.

Glycemic Index vs. Glycemic Load

The glycemic index tells you how quickly a carbohydrate food may raise blood sugar, but it does not tell you how much carbohydrate you actually eat in a normal portion.

That is where glycemic load, or GL, helps.

Glycemic load considers both:

The GI of the food
The amount of carbohydrate in a typical serving

Mayo Clinic lists glycemic load categories as low GL 1–10, medium GL 11–19, and high GL 20 or more. This matters because a food can have a higher GI but a lower real-life blood sugar impact if a normal serving contains a smaller amount of carbohydrate.

Simple Example

Watermelon is often discussed in GI charts because some older lists show it as high GI. But a normal serving of watermelon contains a lot of water and a moderate amount of carbohydrate, so the glycemic load can be lower than people expect.

That is why GI should not be used alone. A small portion of a higher-GI food may have less impact than a large portion of a medium-GI food.

What Affects a Food’s Glycemic Index?

GI values are useful, but they are not perfect. The same food can act differently depending on how it is prepared, processed, and eaten.

1. Processing

More processed foods are often digested faster. For example, instant oats may raise blood sugar faster than steel-cut oats because the grain structure is more broken down.

2. Cooking Time

Longer cooking can soften starches and make them easier to digest. Pasta cooked al dente usually has a lower GI than pasta cooked very soft.

3. Ripeness

Fruit ripeness can change blood sugar response. A very ripe banana may raise blood sugar faster than a less ripe banana.

4. Fiber Content

Fiber can slow digestion. Beans, lentils, intact grains, vegetables, and whole fruits are often better choices than refined grains and juices.

5. Protein and Fat

Eating carbohydrates with protein or healthy fat can slow digestion. For example, toast with eggs or beans may have a different effect than plain toast alone.

6. Food Acidity

Vinegar, lemon juice, and fermented foods may reduce the glycemic response of a meal for some people, especially when used as part of a balanced meal.

7. Portion Size

A huge portion of a low-GI food can still provide a large amount of carbohydrate. A small portion of a higher-GI food may have a smaller total effect.

The ADA Nutrition & Wellness Team notes that individual blood glucose response can vary based on many factors, including fiber, ripeness, meal composition, eating speed, current glucose level, and medication timing. It also states that GI is not recommended as a stand-alone tool for people with diabetes.

How to Use a Glycemic Index Chart Safely

A glycemic index chart is most helpful when you use it with common sense and balanced meal planning.

Use GI as a Guide, Not a Rulebook

Choose more low-GI, high-fiber, nutrient-dense carbohydrates most of the time. But do not judge a food only by its GI number.

For example, whole fruit may have a higher GI than some processed low-carb snack foods, but fruit provides vitamins, minerals, fiber, and plant compounds.

Watch Total Carbohydrates

If you have diabetes or track blood sugar, total carbohydrates often matter more than GI alone. The American Diabetes Association recommends using total carbohydrates on the Nutrition Facts label rather than relying on “net carbs,” which does not have a legal FDA definition.

Build Balanced Plates

A simple blood sugar-friendly plate can include:

½ plate: non-starchy vegetables
¼ plate: lean protein
¼ plate: quality carbohydrate
Small amount: healthy fat
Drink: water or unsweetened beverage

This approach is easier than memorizing hundreds of GI numbers.

Pair Carbs With Protein, Fiber, and Healthy Fat

Instead of eating a carbohydrate by itself, pair it with foods that slow digestion.

Examples:

Apple with peanut butter
Oatmeal with Greek yogurt and chia seeds
Brown rice with salmon and broccoli
Whole-grain toast with eggs
Lentil soup with salad
Beans with avocado and vegetables

Check Your Own Response

If you monitor blood glucose, your personal response matters. Two people can eat the same food and have different glucose changes.

Helpful steps:

Check your blood glucose before a meal if advised by your healthcare team.
Eat a normal portion of the food.
Check again as directed, often around two hours after eating.
Look for patterns over time.

Talk with your healthcare professional if you notice frequent high or low readings.

Best Low-GI Swaps for Everyday Meals

Small swaps can make meals more balanced without making your diet feel strict.

Instead of This	Try This
White bread	Dense whole-grain, rye, seeded, or sourdough bread
Sugary cereal	Steel-cut oats or plain rolled oats
White rice	Basmati rice, brown rice, barley, quinoa, or lentils
Large baked potato	Smaller potato with beans, vegetables, and protein
Fruit juice	Whole fruit
Sweetened yogurt	Plain Greek yogurt with berries
Crackers or pretzels	Nuts, hummus with vegetables, or roasted chickpeas
Sugary drink	Water, sparkling water, or unsweetened tea
Candy snack	Fruit with nuts or yogurt
Plain pasta bowl	Al dente pasta with vegetables and lean protein

Sample Low-GI Meal Ideas

Here are simple meals that use low-GI or lower-GI choices while keeping the plate balanced.

Breakfast Ideas

Steel-cut oats with Greek yogurt, berries, and chia seeds
Egg and avocado on dense whole-grain toast
Plain yogurt with berries, walnuts, and cinnamon
Vegetable omelet with a small slice of rye toast
Smoothie with plain yogurt, berries, spinach, and ground flaxseed

Lunch Ideas

Lentil soup with a side salad
Chickpea and vegetable bowl with quinoa
Turkey and avocado wrap with a high-fiber tortilla
Tuna salad over greens with whole-grain crackers
Bean chili with vegetables

Dinner Ideas

Salmon with barley and roasted broccoli
Chicken stir-fry with vegetables and a smaller portion of basmati rice
Tofu vegetable curry with lentils
Turkey chili with beans
Whole-wheat pasta cooked al dente with vegetables and lean protein

Snack Ideas

Apple slices with peanut butter
Carrots and hummus
Plain Greek yogurt with berries
Roasted chickpeas
Pear with walnuts
Cottage cheese with fruit
Edamame

Foods Without a Glycemic Index

Not every food belongs on a GI chart. GI is mainly for carbohydrate-containing foods. Foods with little or no carbohydrate usually do not have a meaningful GI value.

Examples include:

Eggs
Fish
Chicken
Turkey
Beef
Olive oil
Avocado oil
Butter
Most cheeses
Plain tofu
Nuts and seeds in small portions

These foods can still affect the overall meal. Protein and fat can slow digestion, while large portions of high-calorie foods may affect weight, cholesterol, or heart health goals.

Common Mistakes When Using a Glycemic Index Chart

Mistake 1: Thinking Low GI Always Means Healthy

Some low-GI foods may still be high in calories, saturated fat, added sugar, or low in nutrients. GI is only one number.

Mistake 2: Ignoring Portion Size

A large serving of low-GI pasta or rice can still contain many grams of carbohydrate. Portion size matters.

Mistake 3: Avoiding All High-GI Foods

Some higher-GI foods, such as potatoes or certain fruits, can still provide nutrients. The key is portion size, preparation, and meal balance.

Mistake 4: Forgetting About Drinks

Sugary drinks can raise blood sugar quickly because they contain fast-digesting sugar and little or no fiber.

Mistake 5: Using GI Instead of Medical Advice

If you take insulin or glucose-lowering medication, changing your carbohydrate intake can affect blood sugar and medication needs. Always follow your care plan.

Who Should Be Extra Careful With GI Charts?

A glycemic index chart can be useful, but some people need personalized guidance.

Speak with a healthcare professional or registered dietitian if you:

Have type 1 diabetes
Have type 2 diabetes
Have prediabetes
Have gestational diabetes
Take insulin or sulfonylurea medication
Have frequent low blood sugar
Have kidney disease
Have a history of eating disorders
Are pregnant or breastfeeding
Are making major diet changes

GI information should support your care plan, not replace it.

FAQs About Glycemic Index Chart

What is a glycemic index chart?

A glycemic index chart is a food list that ranks carbohydrate-containing foods by how quickly they may raise blood sugar. Low GI foods score 55 or below, medium GI foods score 56–69, and high GI foods score 70 or higher.

What foods are low on the glycemic index?

Low-GI foods include beans, lentils, chickpeas, most non-starchy vegetables, many whole fruits, plain yogurt, milk, steel-cut oats, barley, and some dense whole-grain breads.

Is rice low or high GI?

Rice varies by type. Some rice, such as basmati or certain brown rice varieties, may fall closer to medium GI, while short-grain white rice and instant rice are often higher GI. Portion size and what you eat with rice also matter.

Are potatoes high glycemic?

Many potatoes are medium to high GI, but the number can change based on the potato variety, cooking method, and whether the potato is eaten hot, cooled, mashed, roasted, or paired with protein and vegetables.

Is oatmeal low GI?

Steel-cut oats and less processed rolled oats are often lower GI than instant oatmeal. Choose plain oats and add protein, fiber, and healthy fat, such as Greek yogurt, chia seeds, nuts, or berries.

Is glycemic index the same as carbs?

No. Glycemic index measures how quickly a carbohydrate food may raise blood sugar. Total carbohydrates tell you how many grams of carbohydrate are in a serving. For blood sugar management, both can matter.

Should people with diabetes use a glycemic index chart?

People with diabetes may use GI as one tool, but it should not be used alone. The American Diabetes Association emphasizes that individual glucose response varies, and meal planning should also consider total carbohydrates, portion size, glucose monitoring, medication timing, and overall meal balance.

Conclusion

A glycemic index chart is a useful starting point for choosing carbohydrates that may support steadier blood sugar. Focus on low-GI, high-fiber, nutrient-rich foods such as beans, lentils, vegetables, whole fruits, plain yogurt, oats, barley, and less processed grains.

For best results, do not rely on GI alone. Pay attention to portion size, total carbohydrates, glycemic load, fiber, protein, healthy fats, and your own blood sugar response. Start with one simple change, such as swapping white bread for dense whole-grain bread or replacing juice with whole fruit, and build from there.

This content is for informational purposes only and not medical advice.