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 |
