GLYCEMIC INDEX DIET GUIDE

The Glycemic Index (GI) is a rating system that ranks carbohydrates on a scale of 1 – 100 based on how much they
raise blood sugar. Foods with high GI value are more likely to spike your blood sugar than foods with a lower GI.

LOW GI MEDIUM GI HIGH GI

(55 or less) (56 – 69) (70 to 100)
Asparagus (15), broccoli (15), Beets boiled (65), canned Cooked carrots (85),
celery (15), cucumber (15), vegetables (65) pumpkin (75), cooked and
lettuce (15), peppers (15), boiled turnip (85), parsnip
VEGETABLES
spinach (15), tomatoes (15), (85), fodder beets (70)
chickpeas (28), fresh carrots
(30), taro boiled (53)
Grapes (45), apple (36), apple Mango (51), pineapple (59), Watermelon (75), lychee
juice (41), peach, orange (35), melon (65), papaya (60) (79)
FRUITS
banana (51), blueberry (25),
lemon (20)
Fat-free yogurt (33), plain Ice cream (62), oat milk (69) Rice milk (85)
yogurt (35), fruit yogurt (41),
MILK AND MILK Whole milk (39), soy milk (34),
PRODUCTS skim milk (27), almond milk
(30), Skim cheese (30),
cheese (0)
Rolled oats (55), udon Sweet potatoes (63), brown White rice (73), Whole
noodles (55), wild rice (45), rice boiled (68), Wheat flake wheat bread (74), baked
energy bar (50), quinoa (40), biscuits cereal (69), wheat potatoes (78), Mashed
BREADS, GRAINS,
fresh corn (35), pasta (50), roti (62), rice noodles (65) potatoes (87), instant
CEREALS
brown rice (50), chia seeds oatmeal (79), white bread
(30) (75), corn flakes (81), rice
porridge (78)
MEAT, FISH, EGGS
*Meat has no or low GI values because it does not contain any carbohydrates or sugars.
OR SUBSTITUTE
Butter (0), Margarine (0), High Mayonnaise sweetened
fat butter (14), Olive oil (0), (60)
FATS, OILS
Peanut oil (40), coconut milk
(40)
Chocolate (40), dates (42), French fries (63), popcorn Condensed milk (80),
strawberry jam (49), corn (65), potato chips (56), chocolate bar (70), brown
DESSERTS/SNACKS syrup (15) Honey (60), sugar (58), sugar (70)
maple syrup (65), candies
(60-80)
Coffee beans (50), dry cider Soft drinks (60) Beer (70), sports drink
BEVERAGES (40), apple cider (40), freshly (75)
squeezed orange juice (45)
Balsamic vinegar (5), vanilla SPECIAL NOTES
(5), ginger (15), ketchup (55), *Even with Low GI value, remember that these
MISCELLANEOUS
cinnamon (5), sesame (35), should be used in moderation.
vinegar (15), garlic (30)
GLYCEMIC INDEX DIET GUIDE