The Low Glycemic Food Chart List

The low glycemic food chart list below is a compilation of the average glycemic index of some of the most common foods eaten in the western diet. It consists of basic ingredients for meals you make for yourself. If you are interested in a glycemic index chart of various processed foods (most of which are bad for your health, low glycemic or not) you can consult David Mendosa's Revised International Table of Glycemic Index and Glycemic Load Values.

Another useful tool is the University of Sydney's free searchable
GI database that has information about the GI values of thousands of different foods compiled from numerous international studies. Just type in the food you are curious about and it will provide you with its glycemic index number.

However, many simple foods such as cheese, meat, fish and most vegetables are not included on the low glycemic food chart list, mainly because they have little to no carbohydrate content and thus do not register or are very low on the glycemic index chart.

The following low glycemic food chart list is arranged by lowest to highest GI for each food category. Low glycemic ranges from 0 to 55 (in green), medium glycemic is 56 to 69 (in orange), and high glycemic is 70 and above (in red).

FOOD ITEMS
GI
GRAINS
 
Pearled barley, cooked
28
Barley flour bread (80% barley, 20% white wheat flour)
34
Rye kernel bread (80% kernels, 20% white wheat flour)
41
Buckwheat, cooked
45
Barley kernel bread
45
Corn tortillas
46
Cracked wheat, bulgur, boiled
46
Buckwheat bread (50% dehusked buckwheat groats, 50% white flour)
47
Spaghetti, whole meal
48
Spaghetti, white, boiled 10-15 minutes
49
Rye bread (50% rye flour, 50% wheat flour)
50
Oat bran bread (45% oat bran, 50% white wheat flour)
50
Oatmeal (thick, steel cut oats)
52
Wheat kernel bread (80% intact kernels, 20% white wheat flour
52
Quinoa
53
Multi-grain bread
53
Rice noodles, cooked
53
Oatmeal (rolled oats), cooked
55
Sweet corn
55
Whole meal barley porridge
56
Wild rice
57
Whole meal spelt bread
63
Couscous (from semolina-durham wheat) boiled 5 minutes
65
Oat bread (80% intact oat kernels, 20% white wheat flour)
65
Muesli
66
Millet, boiled
67
Brown rice, boiled
68
Taco shells
68
Cornmeal, boiled in salted water 2 minutes
68
White Rice, boiled
73
Whole wheat bread
74
White flour bread
75
Oatmeal (one-minute oats)
79
Rice cakes
82
White rice, boiled
83
FRUITS
Grapefruit
25
Apples, Dried
29
Prunes
29
Apricots, Dried
30
Apples, Raw
36
Pears
38
Plums
39
Strawberries
40
Oranges
42
Apricots, Raw
46
Grapes
50
Kiwi
52
Bananas
53
Pineapple
59
Papaya
60
Figs, dried
61
Raisins
61
Cantaloupe
68
Watermelon
76
STARCHY VEGETABLES
Carrots, peeled, boiled
33
Carrots, raw, diced
35
Sweet potatoes, boiled
46
Potatoes, boiled
49
Yams
54
Beets
64
French fries
64
Potatoes, Mashed
83
Potatoes, Baked
111
LEGUMES
Lentils, red, cooked
21
Split peas, yellow, cooked
25
Lentils, green, cooked
30
Kidney beans
31
Garbanzo beans, dried, soaked, boiled 35 minutes
31
Navy beans, cooked
35
Pinto beans, dried, boiled
39
Pinto beans, canned
45
DAIRY
Cheese
0
Greek yogurt
12
Whole fat milk
31
Yogurt, low fat, plain
35
Skim milk
36
Yogurt, low fat with fruit
47
SWEETENERS
Stevia
0
Agave syrup*
15
Fructose
18
Raw honey
30
Barley malt syrup
42
Sugar cane juice
43
Maple syrup
54
Evaporated cane juice
55
Black strap molasses
55
Turbinado sugar
65
Pasteurized honey
71
Corn syrup
75
Sucrose (white sugar)
80
Brown rice syrup
85
High fructose corn syrup
87
Glucose
100

*Agave syrup, while low on the glycemic scale, is high in fructose and no better for your health than HFCS.


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