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Glycemic Index Information

High, Medium and Low GI Foods

One of the Internet's most comprehensive lists of foods with their glycemic index. If you are following the GI or South Beach diet you should aim to include more foods with a low glycemic index in your diet. Your body will digest these foods slowly leaving you feeling full for longer and allowing you to eat less calories without feeling hungry. Adding a low GI food to a meal will lower the glycemic index of the whole meal. You can find meals that include low GI foods in our recipe section .

Glycemic Index

The number listed next to each food is it's glycemic index. This is a value obtained by monitoring a persons blood sugar after eating the food. The value can vary slightly from person to person and from one type or brand of food and another. A noticeable difference is the GI rating of Special-K which produced considerably different results in tests in the US and Australia , most likely resulting from different ingredients in each location. Despite this slight variation the index provide a good guide to which foods you should be eating and which foods to avoid.

The glycemic index range is as follows:

Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

Breakfast Cereal

Low GI
All-bran (UK/Aus)	30
All-bran (US)	50
Oat bran	50
Rolled Oats	51
Special K (UK/Aus)	54
Natural Muesli	40
Porridge	58

Medium GI
Bran Buds	58
Mini Wheats	58
Nutrigrain	66
Shredded Wheat	67
Porridge Oats	63
Special K (US)	69

High GI
Cornflakes	80
Sultana Bran	73
Branflakes	74
Coco Pops	77
Puffed Wheat	80
Oats in Honey Bake	77
Team	82
Total	76
Cheerios	74
Rice Krispies	82
Weetabix	74

Staples

Low GI
Wheat Pasta Shapes	54
New Potatoes	54
Meat Ravioli	39
Spaghetti	32
Tortellini (Cheese)	50
Egg Fettuccini	32
Brown Rice	50
Buckwheat	51
White long grain rice	50
Pearled Barley	22
Yam	35
Sweet Potatoes	48
Instant Noodles	47
Wheat tortilla	30

Medium GI
Basmati Rice	58
Couscous	61
Cornmeal	68
Taco Shells	68
Gnocchi	68
Canned Potatoes	61
Chinese (Rice) Vermicelli	58
Baked Potatoes	60
Wild Rice	57

High GI
Instant White Rice	87
Glutinous Rice	86
Short Grain White Rice	83
Tapioca	70
Fresh Mashed Potatoes	73
French Fries	75
Instant Mashed Potatoes	80

Bread

Low GI
Soya and Linseed	36
Wholegrain Pumpernickel	46
Heavy Mixed Grain	45
Whole Wheat	49
Sourdough Rye	48
Sourdough Wheat	54

Medium GI
Croissant	67
Hamburger bun	61
Pita, white	57
Wholemeal Rye	62

High GI
White	71
Bagel	72
French Baguette	95

Snacks & Sweet Foods

Low GI
Slim-Fast meal replacement	27
Snickers Bar (high fat)	41
Nut & Seed Muesli Bar	49
Sponge Cake	46
Nutella	33
Milk Chocolate	42
Hummus	6
Peanuts	13
Walnuts	15
Cashew Nuts	25
Nuts and Raisins	21
Jam	51
Corn Chips	42
Oatmeal Crackers	55

Medium GI
Ryvita	63
Digestives	59
Blueberry muffin	59
Honey	58

High GI
Pretzels	83
Water Crackers	78
Rice cakes	87
Puffed Crispbread	81
Donuts	76
Scones	92
Maple flavoured syrup	68

Legumes (Beans)

Low GI
Kidney Beans (canned)	52
Butter Beans	36
Chick Peas	42
Haricot/Navy Beans	31
Lentils, Red	21
Lentils, Green	30
Pinto Beans	45
Blackeyed Beans	50
Yellow Split Peas	32

Medium GI
Beans in Tomato Sauce	56

Vegetables

Low GI
Frozen Green Peas	39
Frozen Sweet Corn	47
Raw Carrots	16
Boiled Carrots	41
Eggplant/Aubergine	15
Broccoli	10
Cauliflower	15
Cabbage	10
Mushrooms	10
Tomatoes	15
Chillies	10
Lettuce	10
Green Beans	15
Red Peppers	10
Onions	10

Medium GI
Beetroot	64

High GI
Pumkin	75
> Parsnips	97

Fruits

Low GI
Cherries	22
Plums	24
Grapefruit	25
Peaches	28
Peach, canned in natural juice	30
Apples	34
Pears	41
Dried Apricots	32
Grapes	43
Coconut	45
Coconut Milk	41
Kiwi Fruit	47
Oranges	40
Strawberries	40
Prunes	29

Medium GI
Mango	60
Sultanas	56
Bananas	58
Raisins	64
Papaya	60
Figs	61
Pineapple	66

High GI
Watermelon	80
Dates	103

Dairy

Low GI
Whole milk	31
Skimmed milk	32
Chocolate milk	42
Sweetened yoghurt	33
Artificially Sweetened Yoghurt	23
Custard	35
Soy Milk	44

Medium GI
Icecream	62

Information provided by the University of Sydney .