List of High and Low Glycemic Index Foods

High Glycemic Index Foods (GI 70 or above)

• White bread
• White rice
• Cornflakes
• Instant oatmeal
• Potato, boiled
• Watermelon
• Pineapple
• Rice crackers
• Unleavened wheat bread
• Rice porridge
• Pretzels
• Corn chips
• Popcorn (air-popped)
• Instant noodles
• Baked potato
• Sweetened fruit juices
• Doughnuts
• Muffins
• Cakes and pastries
• Ice cream
• Candy bars

Low Glycemic Index Foods (GI 55 or below)

• Barley
• Kidney beans
• Lentils
• Chickpeas
• Apples
• Oranges
• Carrots, boiled
• Broccoli
• Peaches, canned
• Whole milk
• Whole wheat bread
• Oatmeal (rolled oats)
• Brown rice
• Quinoa
• Barley
• Whole grain pasta
• Sweet potatoes
• Green peas
• Spinach
• Kale
• Cabbage
• Brussels sprouts
• Cauliflower
• Zucchini
• Tomatoes
• Cucumbers
• Bell peppers
• Avocado
• Berries (strawberries, blueberries, raspberries)
• Nuts and seeds (almonds, walnuts, chia seeds)
• Plain yogurt
• Cottage cheese
• Eggs
• Chicken
• Fish
• Beef