Glycemic Index Chart

Glycemic Indexes of Common Foods

We are providing you with two glycemic index charts to show you there are slight differences in these charts. Nonetheless, you should be able to determine fairly closely just which foods fall in the medium or low category and will not seriously spike your blood sugar.

High glycemic foods cause the spike in blood sugar which is usually followed by a crash which leaves you tired and hungry! Low and medium glycemic index foods are more likely to slowly raise and then lower blood sugar, avoiding spikes and crashes.

Foods are generally listed from highest to lowest glycemic index within each category. Glycemic index charts were calculated using glucose as the reference (which has a glycemic index of 100).

High glycemic foods: 70-100
Medium glycemic foods: 50-70
Low glycemic foods: under 50

Center for Integrative Medicine

University of Wisconsin Index as Follows:

BREADS

Bagel 72
Kaiser roll 73
White bread 70
Whole wheat bread 69
Sourdough bread 52
Whole grain pumpernickel 46

CEREALS

Corn flakes 83
Rice Krispies® 82
Grape-Nuts Flakes® 80
Total™ 76
Cheerios® 74
Puffed wheat 74
Shredded wheat 69
Grape-Nuts® 67
Cream of Wheat® 66
Oatmeal 61
Special K® 54
All-Bran® 42

GRAINS

Instant rice 87
Millet 71
White rice 56
Brown rice 55
Bulgur 48
Converted rice 47
Barley 25

SNACKS

Rice cakes 82
Jelly beans 80
Soda crackers 74
Corn chips 72
Chocolate bar 68
Rye crisp bread 63
Power Bar 57
Popcorn 55
Potato chips 54
Peanuts 14

PASTA

Spaghetti 41
Whole wheat spaghetti 37

BEANS

Baked beans 48
Chickpeas 33
Cooked beans 29
Lentils 29
Soy beans 18

VEGETABLES

Baked potato 85
Beats 64
New potato 62
Sweet corn 55
Sweet potato 54
Carrots 49
Green peas 48

FRUIT

Watermelon 72
Pineapple 66
Raisins 64
Mango 55
Orange juice 52
Canned peach 47
Orange 43
Unsweetened apple juice 41
Apple 36
Pear 36
Peach 28
Grapefruit 25

MILK AND YOGURT

Chocolate milk 34
Low fat fruit yogurt 33
Skim milk 32
Whole milk 27

SUGARS

Glucose 100
Honey 58
Sucrose (table sugar) 65
Fructose 43