Glycemic Index Food List

The measure of the effect of food on blood glucose levels is determined by what is known as the glycemic index food list or the GI list. Foods are given a rating from 0-100 on the GI list. High GI foods give a rapid increase in normal blood sugar levels while foods falling in the low GI list cause the blood sugar levels to rise slowly and in a stable manner. A diet consisting of high GI foods can have severe repercussions on the health, particularly for people who are over-weight or have a sedentary lifestyle. On the other hand, inculcating low GI foods in the diet provides an even level of energy and help a person feel fuller for longer between meals. Diets consisting of low GI index foods help people manage weight better, prevent and control diabetes and reduce risks of heart diseases. These foods help in keeping cholesterol levels low, prolong physical endurance and also help you to refrain from junk foods by keeping you full until lunchtime or dinner time. The glycemic index food list follows.

Names of Foods With low, medium, and high GI

Foods With Low GI (value less than 50)

• Artichoke
• Asparagus
• Avocado
• Broccoli
• Cauliflower
• Celery
• Cabbage
• Cucumber
• Eggplant
• Green beans
• Lettuce
• Minestrone
• Low-fat yogurt, artificially sweetened
• Peanuts
• Peppers
• Snow peas
• Spinach
• Young summer squash
• Zucchini
• Tomatoes
• Cherries
• Peas, dried
• Plum
• Grapefruit
• Pearled barley
• Peach
• Canned peaches
• Dried apricots
• Soy milk
• Baby lima beans
• Fat-free milk
• Fettuccine
• Low-fat yogurt
• Apple
• Pear
• Whole wheat spaghetti
• Tomato soup
• Carrots
• Mars Snickers Bar
• Apple juice
• Spaghetti
• Canned chickpeas
• Custard
• Grapes
• Orange
• Canned lentil soup
• Canned pinto beans
• Macaroni
• Pineapple juice
• Banana bread
• Long-grain rice
• Parboiled rice
• Canned baked beans
• Grapefruit juice
• Green peas
• Mushrooms
• Oat bran bread
• Chocolate bar
• Old-fashioned oatmeal
• Cheese tortellini
• Low-fat ice cream

Foods With Medium GI (value between 50-70)

• Brown Rice
• Canned kidney beans
• Cantaloupe
• Mango
• Banana
• Fruit Cocktail
• Papaya
• Raisins
• Kiwi
• Figs
• Apricots
• Linguine
• Oatmeal cookies
• Orange juice
• Sweet potato
• Cranberry Juice Cocktail
• Watermelon
• Popcorn
• Sweet corn
• Muesli
• White rice
• Orange juice from frozen concentrate
• Pita bread
• Canned peaches, heavy syrup
• Mini shredded wheats
• Bran Chex
• Blueberry muffin
• Bran muffin
• Cheese pizza
• Hamburger bun
• Beet
• Canned apricots, light syrup
• Canned black bean soup
• Macaroni and cheese
• Raisins
• Couscous
• Quick-cooking oatmeal
• Rye crispbread
• Canned green pea soup
• Instant oatmeal
• Angel food cake
• Grape-Nuts
• Stoned Wheat Thins
• American rye bread
• Taco shells
• Whole wheat bread
• Life Savers
• Melba toast
• White bread

Foods With High GI (value more than 70)

• Golden Grahams
• Broad beans
• Baguette
• Bagel
• Chips
• Corn chips
• Honey
• Kaiser roll
• Mashed potatoes
• Bran Flakes
• Bread stuffing mix
• Cheerios
• Cream of Wheat
• Graham crackers
• Puffed wheat
• Donuts
• French fries
• Frozen waffles
• Grapenuts
• Total cereal
• Vanilla wafers
• Grape-Nuts Flakes
• Jelly beans
• Pretzels
• Rice cake
• Rice Krispies
• Corn Chex
• Millet
• Mashed potatoes, instant
• Pumpkin
• Cornflakes
• Baked potato
• Rice Chex
• Rice pasta, brown
• Rice, instant
• French bread
• Parsnips
• Dates
• Wafer biscuits
• Weetabix
• White rolls
• Tofu frozen dessert

The Glycemic Index diet is also influenced by factors such as age, activity and insulin levels along with various other factors related to the food that is being consumed. Knowing about high and low GI index foods helps in managing weight and also aids in exercises and workouts. People who complain of low blood sugar levels can inculcate foods that come in the high glycemic food list and people with normal or high blood sugar can opt for the low GI index foods.