Glycemic index food lists that are easy to use. Look up how 278 everyday foods affect blood sugar, find better swaps, and get food lists for the way you eat.
Glycemic Index ChartGI and GL for 278 foods, grouped by typeDiet Food ListsSouth Beach, keto, low carb, Mediterranean and moreWhat Is the Glycemic Index?How it works and how to use it
Food lists by GI
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BreadSourdough, rye, whole wheat and moreOatmeal & CerealRolled, steel-cut, instant, boxedRice & GrainsBasmati, brown, quinoa, barleyPasta & NoodlesAl dente, whole wheat, gluten-freeFruit29 fruits, fresh, dried and cannedPotatoes & Starchy VegPotatoes, sweet potatoes, corn, squashVegetablesWhy most have no GI at allBeans & LegumesThe most reliably low-GI foodsNuts & SeedsCarbs per handfulMilk, Yogurt & DairyIncluding plant milksMeat, Fish & EggsProtein with no GIDrinksJuice, soda, coffee, alcoholSnacks & SweetsChips, crackers, chocolate, candySweeteners & CondimentsSugar, honey, agave, sauces, oils
The glycemic index in 30 seconds
The glycemic index ranks carbohydrate foods by how fast they raise blood sugar, compared with pure glucose at 100. Low GI is 55 or less, medium is 56–69, and high is 70 or more.
Glycemic load adds portion size: watermelon has a high GI (76) but a GL of only 5 per slice.
Small swaps add up: sourdough for white bread, basmati for jasmine rice, rolled oats for cornflakes.
Food lists for your diet
Prefer it on paper?
Printable glycemic index food lists, organized into low, medium, and high GI, are available through Health List Now.
Glycemic Edge provides general information, not medical advice. See our medical disclaimer.