The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels.
Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods high on the glycemic index release glucose rapidly. Low GI foods tend to foster weight loss, while foods high on the GI scale help with energy recovery after exercise, or to offset hypoglycemia.
Long distance runners would tend to favor foods high on the glycemic index, while people with pre- or full-blown diabetes would need to concentrate on low GI foods.
The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100.
| FOOD | Glycemic index (Pure glucose = 100) | |
| BAKERY PRODUCTS AND BREADS | ||
| Banana cake, made with sugar | 47 | |
| Banana cake, made without sugar | 55 | |
| Sponge cake, plain | 46 | |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) | 42 | |
| Apple muffin, made with rolled oats and sugar | 44 | |
| Apple muffin, made with rolled oats and without sugar | 48 | |
| Waffles, Aunt Jemima® | 76 | |
| Bagel, white, frozen | 72 | |
| Baguette, white, plain | 95 | |
| Coarse barley bread, 80% kernels | 34 | |
| Hamburger bun | 61 | |
| Kaiser roll | 73 | |
| Pumpernickel bread | 56 | |
| 50% cracked wheat kernel bread | 58 | |
| White wheat flour bread, average | 75 | |
| Wonder® bread, average | 73 | |
| Whole wheat bread, average | 69 | |
| 100% Whole Grain® bread (Natural Ovens) | 51 | |
| Pita bread, white | 68 | |
| Corn tortilla | 52 | |
| Wheat tortilla | 30 | |
| BEVERAGES | ||
| Coca Cola® (US formula) | 63 | |
| Fanta®, orange soft drink | 68 | |
| Lucozade®, original (sparkling glucose drink) | 95 | |
| Apple juice, unsweetened | 41 | |
| Cranberry juice cocktail (Ocean Spray®) | 68 | |
| Gatorade, orange flavor (US formula) | 89 | |
| Orange juice, unsweetened, average | 50 | |
| Tomato juice, canned, no sugar added | 38 | |
| BREAKFAST CEREALS AND RELATED PRODUCTS | ||
| All-Bran®, average | 44 | |
| Coco Pops®, average | 77 | |
| Cornflakes®, average | 81 | |
| Cream of Wheat® | 66 | |
| Cream of Wheat®, Instant | 74 | |
| Grape-Nuts® | 75 | |
| Muesli, average | 56 | |
| Oatmeal, average | 55 | |
| Instant oatmeal, average | 79 | |
| Puffed wheat cereal | 80 | |
| Raisin Bran® | 61 | |
| Special K® (US formula) | 69 | |
| GRAINS | ||
| Pearled barley, average | 25 | |
| Sweet corn on the cob | 48 | |
| Couscous | 65 | |
| Quinoa | 53 | |
| White rice, boiled, type non-specified | 72 | |
| Quick cooking white basmati | 63 | |
| Brown rice, steamed | 50 | |
| Parboiled Converted white rice | 38 | |
| Whole wheat kernels, average | 45 | |
| Bulgur, average | 47 | |
| COOKIES AND CRACKERS | ||
| Graham crackers | 74 | |
| Vanilla wafers | 77 | |
| Shortbread | 64 | |
| Rice cakes, average | 82 | |
| Rye crisps, average | 64 | |
| Soda crackers | 74 | |
| DAIRY PRODUCTS AND ALTERNATIVES | ||
| Ice cream, regular, average | 62 | |
| Ice cream, premium (Sara Lee®) | 38 | |
| Milk, full-fat, average | 31 | |
| Milk, skim, average | 31 | |
| Reduced-fat yogurt with fruit, average | 33 | |
| FRUITS | ||
| Apple, average | 36 | |
| Banana, raw, average | 48 | |
| Dates, dried, average | 42 | |
| Grapefruit | 25 | |
| Grapes, black | 59 | |
| Oranges, raw, average | 45 | |
| Peach, average | 42 | |
| Peach, canned in light syrup | 52 | |
| Pear, raw, average | 38 | |
| Pear, canned in pear juice | 44 | |
| Prunes, pitted | 29 | |
| Raisins | 64 | |
| Watermelon | 72 | |
| BEANS AND NUTS | ||
| Baked beans | 40 | |
| Black-eyed peas | 50 | |
| Black beans | 30 | |
| Chickpeas | 10 | |
| Chickpeas, canned in brine | 42 | |
| Navy beans, average | 39 | |
| Kidney beans, average | 34 | |
| Lentils | 28 | |
| Soy beans, average | 15 | |
| Cashews, salted | 22 | |
| Peanuts | 13 | |
| PASTA and NOODLES | ||
| Fettucini | 32 | |
| Macaroni, average | 50 | |
| Macaroni and Cheese (Kraft®) | 64 | |
| Spaghetti, white, boiled, average | 46 | |
| Spaghetti, white, boiled 20 min | 58 | |
| Spaghetti, whole-grain, boiled | 42 | |
| SNACK FOODS | ||
| Corn chips, plain, salted | 42 | |
| Fruit Roll-Ups® | 99 | |
| M & M's®, peanut | 33 | |
| Microwave popcorn, plain, average | 65 | |
| Potato chips, average | 56 | |
| Pretzels, oven-baked | 83 | |
| Snickers Bar®, average | 51 | |
| VEGETABLES | ||
| Green peas | 54 | |
| Carrots, average | 39 | |
| Parsnips | 52 | |
| Baked russet potato | 111 | |
| Boiled white potato, average | 82 | |
| Instant mashed potato, average | 87 | |
| Sweet potato, average | 70 | |
| Yam, average | 54 | |
| MISCELLANEOUS | ||
| Hummus (chickpea salad dip) | 6 | |
| Chicken nuggets, frozen, reheated in microwave oven 5 min | 46 | |
| Pizza, plain baked dough, served with parmesan cheese and tomato sauce | 80 | |
| Pizza, Super Supreme (Pizza Hut®) | 36 | |
| Honey, average | 61 | |
Values take from internet, may differ from the real
