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The glycemic index or GI can be used to help identify the affect different foods have on blood glucose levels. It should be taken only as a guideline because reactions to food can vary by individual. Additionally, carbohydrate foods can behave differently in the body depending on various factors including how the food is prepared.
There are many benefits of a low GI diet, including helping people lose and control weight, reducing risk of heart disease, and lowering blood cholesterol levels. The numerical index ranks carbohydrates based on their conversion to glucose in the body. The index uses a scale of 0 to 100, with pure glucose serving as a reference point at 100.
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Food Item |
Glycemic Index |
| Apple, medium, 5 ozs. |
38 |
| Apple juice, unsweetened, 1 cup, 8 oz. |
40 |
| Apricots, 3 medium, 3 ozs. |
57 |
| Bagel, small, 2.3 ozs. |
72 |
| Banana, 1 medium, 5 ozs. |
55 |
| Banana, 1 medium, under-ripe, 5 ozs. |
30 |
| Basmati white rice, 1 cup, 6 ozs. |
58 |
| Black beans, 3/4 cup, 4.3 ozs. |
30 |
| Blackeyed peas, 1/2 cup, 4 ozs. |
42 |
| Blueberry muffin, 2 ozs. |
59 |
| Bread - White, 1 slice |
70 |
| Bread - Whole wheat, 1 slice |
69 |
| Bread - Hamburger bun |
61 |
| Carrots, 2.4 ozs. |
49 |
| Cereal - Corn FlakesTM, 1 cup, 1 oz. |
84 |
| Cereal - Cream of Wheat |
71 |
| Cereal - Raisan BranTM, 3/4 cup, 1 oz. |
73 |
| Cherries, 10 large, 3 ozs. |
22 |
| Corn, sweet corn, 1/2 cup, 3 ozs. |
55 |
| Corn tortilla |
70 |
| Cookie - Oatmeal, 1 cookie, 2/3 oz. |
55 |
| Crackers - Saltine |
72 |
| Dairy - Ice cream, vanilla, 1/2 cup, 2.2 ozs. |
61 |
| Dairy - Milk, whole, 1 cup, 8 ozs. |
27 |
| Diary - Milk, skim, 1 cup, 8 ozs. |
32 |
| Dairy - Pudding, 1/2 cup, 4.4 ozs. |
43 |
| Dates, 5, 1.4 ozs. |
103 |
| Graham Crackers, 4 squares, 1 oz. |
74 |
| Grapefruit, 1/2, 3.3 ozs. |
25 |
| Grapes, green, 1 cup 3 ozs. |
46 |
| Honey - 1 Tablespoon |
58 |
| Jelly beans, 10 large, 1 oz. |
80 |
| Kidney beans, red, 1/2 cup, 3 ozs. |
27 |
| Kiwi, 1 medium, 2.5 ozs. |
52 |
| Lentils, 1/2 cup, 3 ozs. |
30 |
| Lima beans, baby, 1/2 cup, 3 ozs. |
32 |
| Linguine pasta, cooked, 1 cup, 6 ozs. |
55 |
| Macaroni, cooked, 1 cup, 6 ozs. |
45 |
| Mango, 1 small, 5 ozs. |
55 |
| Oatmeal, old fashioned, 1 cup, 8 ozs. |
49 |
| Orange, 1 medium 4 ozs. |
44 |
| Orange juice, 1 cup, 8 ozs. |
46 |
| Papaya, 1/2, 5 ozs. |
58 |
| Peach, 1 medium, 5 ozs. |
42 |
| Peanuts, roasted, 1/2 cup, 2.5 ozs. |
14 |
| Peanut M&M's |
32 |
| Pear, 1 medium, 5 ozs. |
38 |
| Pineapple, 2 slices, 4 ozs. |
66 |
| Pinto beans, boiled, 1/2 cup, 4 ozs. |
38 |
| Pizza, cheese and tomato, 2 slices, 8 ozs. |
60 |
| Plums, 1 medium, 2 ozs. |
39 |
| Popcorn, light, microwave, 2 cups (popped) |
55 |
| Potatoes - red-skinned, peeled, boiled, 4 ozs. |
88 |
| Potatoes - sweet potato, peeled, boiled, 1/2 cup mashed |
54 |
| Potatoes - white-skinned, peeled, boiled, 4 ozs. |
63 |
| Pound cake, 1 slice, homemade, 3 ozs. |
54 |
| Raisins, 1/4 cup, 1 oz. |
64 |
| Rice - Basmati, white, boiled, 1 cup, 7 ozs. |
58 |
| Rice - Brown, 1 cup, 6 ozs. |
55 |
| Rice - ConvertedTM, Uncle Ben's, 1 cup, 6 ozs. |
44 |
| Rice - Cakes, plain, 3 cakes, 1 oz. |
82 |
| Soup - Tomato, canned, 1 cup, 9 ozs. |
38 |
| Soy milk, 1 cup, 8 ozs. |
31 |
| Spaghetti, white, cooked, 1 cup |
41 |
| Spaghetti, whole wheat, cooked, 1 cup, 5 ozs. |
37 |
| Sweet corn, canned, 1/2 cup, 3 ozs. |
55 |
| Taco shells, 2 shells, 1 oz. |
68 |
| Waffles, plain, frozen 4 inch square, 1 oz. |
76 |
| Watermelon, 1 cup, 5 ozs. |
72 |
| White bread, 1 slice, 1 oz. |
70 |
| Whole wheat bread, 1 slice, 1 oz. |
69 |
| Yam, boiled, 3 ozs. |
51 |
| Yoghurt - nonfat, with sugar, 8 ozs. |
33 |
| Yoghurt - nonfat, artificial sweetener, 8 ozs. |
14 |
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