The Glycemic Index (GI) of Foods
The GI is a ranking of foods based on how quickly they raise blood glucose levels. The reference foods, white bread or glucose, have a GI of 100.What is the glycemic index?Low Glycemic Index (GI) Foods(55 or less)
- 100% stone-ground whole wheat or pumpernickel bread
- Oatmeal (rolled or steel-cut), oat bran, muesli
- Pasta, converted rice, barley, bulgar
- Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils
- Most fruits, non-starchy vegetables and carrots
Medium Glycemic Index (GI) Foods(56-69)
- Whole wheat, rye and pita bread
- Quick oats
- Brown, wild or basmati rice, couscous
Not So Low Glycemic Index (GI) Foods(70 or more)
- White bread or bagel
- Corn flakes, puffed rice, bran flakes, instant oatmeal
- Shortgrain white rice, rice pasta, macaroni and cheese from mix
- Russet potato, pumpkin
- Pretzels, rice cakes, popcorn, saltine crackers
- melons and pineapple
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