Free Glycemic Index Chart

Get the free glycemic index chart of various foods below. The secret to a healthy diet is to pick foods that have a low glycemic index and to eat more of these types. We also included some frequently asked questions at the end of the chart below.

Those people who are at risk of developing type 2 diabetes and even type 1 diabetics (who need to use insulin) can benefit greatly from knowing the glycemic index of the foods they eat.

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Free Glycemic Index Chart

Low Glycemic Index (55 or Less) Eat most often

  • Whole wheat, 100% stone ground
  • Apple juice
  • Apples
  • Apricots
  • Baked beans
  • Banana
  • Barley
  • Bean sprouts
  • Bread,oat bran, sourdough and chapatti
  • Bread,oat bran, sourdough and pumpernickel
  • Broccoli
  • Carrots
  • Cereals (All-Bran and Oat Bran)
  • Cherries
  • Chickpeas
  • Chocolate, dark
  • Grapefruit
  • Grapes
  • Kidney beans
  • Kiwi fruit
  • Lentils
  • Maple Syrup
  • Milk
  • Oranges
  • Pasta, firm
  • Peaches
  • Pears
  • Peppers
  • Plums
  • Rice, wild, converted and long grain
  • Soy beverages
  • Soybeans
  • Split peas
  • Sushi
  • Sweet potatoes
  • Taro
  • Yam
  • Yogurt. plain
  • Medium Glycemic Index (56 to 69) Eat more often

  • Bread, whole wheat, rye and pita
  • Beer
  • Beets
  • Black bean soup
  • Arrowroot biscuit
  • Buckwheat
  • Cantaloupe
  • Cereal (Shredded Wheat and Raisin Bran)
  • Corn, sweet
  • Cornmeal
  • Couscous
  • Cranberry juice cocktail
  • Croissant, white
  • Digestive biscuits
  • Figs
  • Flan cake
  • Green pea soup
  • Hamburger bun, white
  • Honey
  • Jam, strawberry
  • Mango
  • Muesli
  • Pancakes
  • Papaya
  • Pasta, white
  • Pineapple
  • Pita bread
  • Popcorn
  • Porridge
  • Potatoes, mashed or boiled
  • Raisins
  • Rice. Brown
  • Rye bread
  • Split pea/green pea soup
  • Sugar (sucrose)
  • Taco shells
  • Water crackers
  • Wheat Thins
  • High Glycemic Index (70 or More) East less often

  • Broad beans
  • Cereal (Bran flakes, Cheerios, Corn Flakes and Rice Krispies)
  • Doughnut
  • English muffin
  • French baguette
  • French fries
  • French Fries
  • Fruit Roll-ups
  • Bagel (white)
  • Graham wafers
  • Instant mashed potatoes
  • Jellybeans
  • Kaiser roll
  • Life Savers
  • Melba toast
  • Pancake syrup
  • Parsnips
  • High Glycemic Index (70 or More) East less often

  • Pasta, corn or rice
  • Popcorn
  • Pop-Tarts
  • Potato, baked
  • Pretzels
  • Pretzels
  • Rice bread
  • Rice cakes, white
  • Rice crackers
  • Rice, instant and short grain
  • Rutabagas
  • Scone
  • Soda crackers
  • Sports drinks
  • Tapioca
  • Watermelon
  • What is Glycemic Index?

    Glycemic index is a system of ranking different types of carbohydrates, an energy source, based on how fast they are broken down by our body. The faster they break down, the more quickly they will increase the blood sugar level.

    Glucose (refined starches) and white bread are very quickly broken down by our body and converted into carbohydrate for our body to use. Other foods such as vegetables cause the blood sugar levels to rise much slower allowing our body to deal with the sugars properly.

    Why should you eat foods with a low glycemic index?

    Eating more foods with a low Glycemic Index can be helpful in:

    • Controlling your blood sugar levels
    • Controlling your appetite
    • Controlling your cholesterol levels
    • Lower your risk of getting type 2 diabetes
    • Lower your risk of developing heart disease

    Free Glycemic Index diet recommendations

    Focus on eating foods that have a low glycemic index such as vegetables, fruits and low-fat milk products. These carbohydrates typically have a low glycemic index.

    However, just because you are eating more foods with a lower glycemic index, it does not mean that you can eat all you want! Selecting foods with a low glycemic index is only one part of maintaining a healthy diet.

    You must also consider:

    • Limiting the amounts of sugar and sweets you eat
    • Having a regular eating schedule
    • Eating less foods with fats
    • Having enough fibre in your diet
    • Reducing salt, caffeine and alcohol intake

    Take advantage of this free glycemic index chart and start your path to a healthier diet!

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    References + Canadian Diabetes Association Printed Materials Created: February 17, 2010