Low Glycemic Index Foods

Foods with GI index less than 55 are considered Low Glycemic Index food (GI < 55). Foods with GI index between 55 and 70 are considered intermediate (55< GI <70). High Glycemic Index foods are with GI index more than 70 (GI >70).

This chart shows only the Low Glycemic Index foods.

FOOD GI
Baked Goods  
    Pound Cake 54
    Sponge Cake 46
Beans and Peas  
    Baked Beans, canned 48 
    Chana Dal 8
    Blackeyed Peas, canned 42
    Cannellini Beans 31
    Chickpeas, canned 42
    Chickpeas, dried 28
    Kidney Beans, canned 52
    Kidney Beans, dried 28
    Lentils 29
    Lima Beans, frozen 32
    Yellow Split Peas 32
Breads  
    Multigrain 48
    Pumpernickel 42
    Sourdough 53
    Stone Ground Whole Wheat 53
    Whole Grain 50
Breakfast and Cereals  
    All Bran with Fiber 38
    Bran Buds 47
    Marmalade 48
    Muesli 43
    Old Fashioned Rolled Oats 50
    Special K 54
    Steel Cut Oats 52
    Strawberry Jam 51
Cookies  
    Butter 47
    Chocolate Chip 44
    Vanilla Crème Filled Wafers 50
Crackers  
    None below GI 55  
Dairy  
    Ice Cream, premium 38
    Ice Cream, low fat 43
    Milk, chocolate 24
    Milk, skim 32
    Milk, whole 31
    Yogurt, artificially sweetened 14
    Yogurt, sweetened 33
Entrees  
    Cheese Tortellini 50
    Fish Stick Fingers 38
    Meat Ravioli 39
Fruits  
    Apple 38
    Apricots, dried 30
    Banana 52
    Cherries 22
    Grapefruit 25
    Grapes 46
    Kiwifruit 53
    Mango 51
    Orange, Navel 42
    Peach, fresh 42
    Peach, canned in juice 38
    Pear, canned 43
    Pear, fresh 38
    Plum 39
    Prunes 29
    Strawberries 40
Juices  
    Apple 40
    Carrot 45
    Grapefruit 48
    Orange 53
    Pineapple 46
    Tomato 38
Miscellaneous  
    Soy Milk 30
Pasta  
     Capellini 45
     Fettuccini, egg 32
    Linguine 46
    Macaroni 45
    Spaghetti, white 38
    Spaghetti, whole wheat 37
    Spiral Pasta 43
    Star Pastina 38
    Tortellini, cheese 50
Potatoes  
    New 57
    Sweet 44
    Yam 37
Rice and Grains  
    Barley, cracker 50
    Barley, pearled 25
    Buckwheat 54
    Instant Rice 46
    White, converted 38
    White, long grain 44
Snacks and Candy  
    Cashews 22
    Hummus 6
     Milk Chocolate 43
    M&M Peanut Candies 33
    Peanuts 15
    Snickers Bar 40
    Walnuts 15
Soups  
    Lentil, tinned 44
    Minestrone 39
    Tomato, tinned 38
Sweeteners  
    Fructose 19
Vegetables  
    Artichoke 15
    Asparagus 15
    Broccoli 10
    Cabbage 10
    Carrots 49
    Celery 15
    Cucumber 15
    Eggplant 15
    Green Peas 48
    Lettuce 10
    Lima Beans, frozen 32
    Mushrooms 10
    Onions 10
    Peppers, all varieties 15
    Red Peppers 10
    Snow Peas 15
    Spinach 15
    Squash, young summer 15
    Tomatoes 15
    Zucchini 15
   

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