Glycemic Index Chart: Low, Medium & High GI Foods

A glycemic index chart shows how quickly a carbohydrate-containing food raises blood sugar levels after it is digested and absorbed in the intestine. Knowing the glycemic index (GI) of foods can help you stay full longer, manage hunger more effectively, and maintain steady blood sugar levels.

Glycemic index values are established through laboratory testing, where the total carbohydrate content of a food is compared with pure glucose, which has a reference GI value of 100. These tests also account for how rapidly each food is digested and absorbed by the body.

Foods with a glycemic index of 55 or less are considered low GI and are generally healthier choices. Foods with GI values between 56 and 69 are classified as medium GI, while foods with a GI of 70 or higher are considered high GI and should be avoided or consumed in moderation.

Glycemic index food chart

The following table shows glycemic index values for commonly consumed carbohydrate-rich foods.:

The table below shows the glycemic index of the most commonly consumed vegetables and legumes:

Even though foods like French fries or fried sweet potatoes are not considered healthy, they can still have a low to medium glycemic index. This is because fat doesn’t contain carbohydrates and slows down digestion, which in turn reduces how quickly these foods raise blood sugar levels.

The following table shows the glycemic index values of some of the most commonly consumed fruits:

Nuts and seeds all have a low glycemic index, but it is still important to eat them in moderation. The table below shows the glycemic index of a few common types:

Just like nuts and seeds, milk, dairy products, and milk alternatives also have a low glycemic index. The table below lists some examples:

It is recommended to prioritize meals made up of low- to medium-GI foods, as this approach can help reduce fat accumulation, increase satiety, and decrease hunger.

The appropriate amount of each food varies according to individual daily needs, which is why consulting a registered dietitian is important to obtain a personalized nutrition plan.

Foods vs meals

The glycemic index of a meal differs from the glycemic index of foods eaten on their own. During digestion, foods are combined, which alters their overall effect on blood sugar levels.

Meals that are low in fiber but high in refined carbohydrates (such as white bread, French fries, soda, and ice cream) tend to have a high glycemic index and can significantly raise blood sugar. Over time, this may contribute to weight gain and increased cholesterol and triglyceride levels.

In contrast, balanced meals that include foods such as rice, beans, salad, meat, and olive oil tend to have a lower glycemic index. These meals help keep blood sugar levels stable and support overall health.

A practical way to manage the glycemic index of meals is to regularly include whole grains, fruits, vegetables, legumes, and protein sources such as milk, yogurt, eggs, and meat.