Low Glycemic Index food (less than 55)

GI Food Chart | Low G Foods | Medium GI Foods | High GI Foods

Yogurt low-fat (sweetened)	14
Peanuts	15
Artichoke	15
Asparagus	15
Broccoli	15
Cauliflower	15
Celery	15
Cucumber	15
Eggplant	15
Green beans	15
Lettuce, all varieties	15
Low-fat yogurt, artificially sweetened	15
Peppers, all varieties	15
Snow peas	15
Spinach	15
Young summer squash	15
Tomatoes	15
Zucchini	15
Soya beans, boiled	16
Cherries	22
Peas, dried	22
Milk, chocolate	24
Pearl barley	25
Grapefruit	25
Milk, whole	27
Spaghetti, protein enriched	27
Kidney beans, boiled	29
Lentils green, boiled	29
Soya milk	30
Apricots (dried)	31
Milk, Fat-free	32
Milk ,skimmed	32
Fettuccine	32
*M&Ms (peanut)	32
Chickpeas	33
Rye	34
Milk, semi-skimmed	34
Vermicelli	35
Spaghetti, whole wheat	37
Apples	38
Pears	38
Tomato soup, tinned	38
Haricot beans, boiled	38
Plums	39
Ravioli, meat filled	39
Carrots, cooked	39
*Snickers bar	40
Apple juice	41
Wheat kernels	41
Spaghetti, white	41
Black-eyed beans	41
All-Bran	42
Peaches	42
Chickpeas, tinned	42
Oranges	44
Lentil soup, tinned	44
Carrot juice	45
Macaroni	45
Pineapple juice	46
Rice, instant	46
Grapes	46
Grapefruit juice	48
Multi grain bread	48
Rice, parboiled	48
Baked beans, tinned	48
Porridge, non instant	49
*Chocolate bar; 30g	49
Jams and marmalades	49
Whole grain	50
Barley, cracked	50
*Ice-cream (low- fat)	50
Yam	51
Orange juice	52
Kidney beans, tinned	52
Lentils green, tinned	52
Kiwi fruit	53
*Pound cake	54
Bananas	54
Sweet potato	54
*Crisps	54

Notes: *high in empty calories **low-calorie and nutritious foods

Medium Glycemic Index Foods List (55-70)

GI Food Chart | Low GI Foods | Medium GI Foods | High GI Foods

Oat bran	55
Rice, brown	55
Fruit cocktail	55
Spaghetti, durum wheat	55
Popcorn	55
Muesli	56
Mangoes	56
Potato, boiled	56
Pita bread, white	57
Mini Wheats (wholemeal)	57
Rice, wild	57
Apricots	57
Potato, new	57
Digestives	58
Rice, white	58
Danish pastry	59
Pizza, cheese	60
Hamburger bun	61
*Ice-cream	61
Potato, tinned	61
Muffin (unsweetened)	62
Shortbread	64
Rye-flour bread	64
Apricots (tinned in syrup)	64
Raisins	64
Macaroni cheese	64
Beetroot	64
Mars bar	64
Black bean soup, tinned	64
Cake , tart	65
Water biscuits	65
Potato, steamed	65
*Table sugar (sucrose)	65
Barley, flakes	66
Pineapple	66
Green pea soup, tinned	66
Cake, angel	67
Croissant	67
Ryvita	67
Taco Shell	68
Whole meal bread	69
Shredded Wheat	69
Potato, mashed	70

Notes: *high in empty calories * *low-calorie and nutritious foods

High Glycemic Index List

GI Food Chart | Low GI Foods | Medium GI Foods | High GI Foods

White bread	71
Golden Grahams	71
Millet	71
**Watermelon	72
White rolls	73
Puffed wheat	74
Corn chips	74
Chips	75
Waffles	76
Doughnut	76
Wafer biscuits	77
**Rice cakes	77
Weetabix	77
Broad beans	79
Jelly beans	80
Pretzels	81
Rice Krispies	82
Potato, micro waved	82
Cornflakes	83
Potato, instant	83
**Potato, baked	85
Rice pasta, brown	92
Baguette	95
Parsnips	97
Dates	103

Glycemic Index

How quickly do foods raise your blood sugar?

The glycemic index measures how fast a food is likely to raise your blood sugar. This can be helpful. For example, if your blood sugar is low and continuing to drop during exercise, you would prefer to eat a carb that will raise your blood sugar quickly. On the other hand, if you would like to keep your blood sugar from dropping during a few hours of mild activity, you may prefer to eat a carb that has a lower glycemic index and longer action time. If your blood sugar tends to spike after breakfast, you may want to select a cereal that has a lower glycemic index.
The numbers below give that food's glycemic index based on glucose, which is one of the fastest carbohydrates available. Glucose is given an arbitrary value of 100 and other carbs are given a number relative to glucose.
Faster carbs (higher numbers) are great for raising low blood sugars and for covering brief periods of intense exercise.
Slower carbs (lower numbers) are helpful for preventing overnight drops in the blood sugar and for long periods of exercise.
Note that these numbers are compiled from a wide range of research labs, and often from more than one study. These numbers will be close but may not be identical to other glycemic index lists. The impact a food will have on the blood sugar depends on many other factors such as ripeness, cooking time, fiber and fat content, time of day, blood insulin levels, and recent activity. Use the Glycemic Index as just one of the many tools you have available to improve your control.

Glycemic Index

Cereals		Snacks		Pasta		Beans
All Bran	51	chocolate bar	49	cheese tortellini	50	baked	44
Bran Buds + psyll	45	corn chips	72	fettucini	32	black beans, boiled	30
Bran Flakes	74	croissant	67	linguini	50	butter, boiled	33
Cheerios	74	doughnut	76	macaroni	46	cannellini beans	31
Corn Chex	83	graham crakers	74	spagh, 5 min boiled	33	garbanzo, boiled	34
Cornflakes	83	jelly beans	80	spagh, 15 min boiled	44	kidney, boiled	29
Cream of Wheat	66	Life Savers	70	spagh, prot enrich	28	kidney, canned	52
Frosted Flakes	55	oatmeal cookie	57	vermicelli	35	lentils, green, brown	30
Grapenuts	67	pizza, cheese & tom	60	Soups/Vegetables		lima, boiled	32
Life	66	Pizza Hut, supreme	33	beets, canned	64	navy beans	38
muesli, natural	54	popcorn, light micro	55	black bean soup	64	pinto, boiled	39
Nutri-grain	66	potato chips	56	carrots, fresh, boil	49	red lentils, boiled	27
oatmeal, old fash	48	pound cake	54	corn, sweet	56	soy, boiled	16
Puffed Wheat	67	Power bars	58	french fries	75	Breads
Raisin Bran	73	pretzels	83	grean pea, soup	66	bagel, plain	72
Rice Chex	89	saltine crakers	74	green pea, frozen	47	baquette, Frnch	95
Shredded Wheat	67	shortbread cookies	64	lima beans, frozen	32	croissant	67
Special K	54	Snickers bar	41	parsnips	97	dark rey	76
Total	76	strawberry jam	51	peas, fresh, boil	48	hamburger bun	61
Fruit		vanilla wafers	77	pot, new, boiled	59	muffins
apple	38	Wheat Thins	67	pot, red, baked	93	apple, cin	44
apricots	57	Crackers		pot, sweet	52	blueberry	59
banana	56	graham	74	pot, white, boiled	63	oat & raisin	54
cantalope	65	rice cakes	80	pot, white, mashed	70	pita	57
cherries	22	rye	68	split pea soup w/ham	66	pizza, cheese	60
dates	103	soda	72	tomato soup	38	pumpernickel	49
grapefruit	25	Wheat Thins	67	yam	54	sourdough	54
grapes	46	Cereal Grains		Milk Products		rye	64
kiwi	52	barley	25	chocolate milk	35	white	70
mango	55	basmati white rice	58	custard	43	wheat	68
orange	43	bulgar	48	ice cream, van	60	Drinks
papaya	58	couscous	65	ice milk, van	50	apple juice	40
peach	42	cornmeal	68	skim milk	32	colas	65
pear	58	millet	71	soy milk	31	Gatorade	78
pineapple	66	Sugars		tofu frozen dessert	115	grapefruit juice	48
plums	39	fructose	22	whole milk	30	orange juice	46
prunes	15	honey	62	yogurt, fruit	36	pineapple juice	46
raisins	64	maltose	105	yogurt, plain	14
watermelon	72	table sugar	64

*Actually, the GI indirectly measures a food's effect on blood sugar. It actually measured the "area under the blood sugar curve" following a set intake of that carb.

To learn carb counting, these books really help: Pumping Insulin, Using Insulin, the Carb and Fat Gram Guide and the Good Carb Cookbook. A Gram Scale for your kitchen makes it easy to accurately measure carbs in cereal, fruit, pancakes, rice, pasta, and more.