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.

Free Glycemic Index Chart

Low Glycemic Index (55 or Less) Eat most often	Medium Glycemic Index (56 to 69) Eat more often	High Glycemic Index (70 or More) East less often
		All foods are compared to Glucose or White Bread
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	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	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 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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Created: February 17, 2010

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Free Glycemic Index Chart