Low Glycemic Index Chart

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What is Glycemic Index?

The glycemic index, or GI, measures how a carbohydrate-containing food raises blood glucose. Foods are ranked based on how they compare to a reference food — either glucose or white bread. A food with a high GI raises blood glucose more than a food with a medium or low GI.

Why is the Glycemic Index Important? Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger. And if it goes too high, your brain signals your pancreas to secrete more insulin.

Some carbohydrate-containing foods cause the blood glucose level to rise rapidly; others have a more gradual effect. The glycemic index measures how fast and how much a food raises blood glucose levels. Foods with higher index values raise blood sugar more rapidly than foods with lower glycemic index values.

Glycemic Index Ratings Table

Food Group

Very Low GI

Low GI

Medium GI

High GI

         

 Vegetables

       

 

asparagus carrots beets potatoe
  avocados eggplant corn  
  beet greens garlic leeks  
  bell peppers green peas sweet potatoes  
  bok choy onions    
  broccoli sea vegetables    
  Brussels sprouts winter squash    
  cabbage      
  cauliflower      
  celery      
  collard greens      
  cucumbers      
  fennel (bulb)      
  green beans      
  kale      
  mushrooms, crimini      
  mustard greens      
  olives      
  olive oil      
  Romaine and other lettuce      
  spinach      
  summer squash      
  Swiss chard      
  tomatoes      
  turnip greens      
         

Fruits

   
    bananas cantaloupe  
    blueberries figs  
    cranberries papaya  
    grapefruit pineapple  
    grapes raisins  
    kiwifruit watermelon  
    lemons/limes    
    oranges    
    pears    
    plums    
    prunes    
    raspberries    
    strawberries    
     apples  apricots  

Nuts & Seeds

   
  sesame seeds cashews    
   flaxseed almonds    
    pumpkin seeds    
    sunflower seeds    
    walnuts    
     peanuts    

Beans & Legumes

   
  tofu dried peas    
  tempeh garbanzo beans    
    kidney beans    
    lentils    
    lima beans    
    navy beans    
    pinto beans    
   soybeans  black beans    

Seafood

   
  salmon      
  sardines      
  shrimp      
  tuna      
   cod  scallops    

Meats

     
  chicken-pasture-raised      
  lamb, grass-fed      
  turkey, pasture-raised      
   beef, grass-fed      

Dairy

     
    eggs, pasture-raised    
    cow’s milk, grass-fed    
    yogurt, grass-fed    
    cheese grass-fed    

Grains

   
    brown rice    
    buckwheat    
    oats    
    quinoa    
    rye    
    whole wheat    
     barley  millet  

Spices and Herbs

     
turmeric      
  cilantro & coriander seeds      
  cinnamon      
  cloves      
  cumin seeds      
  dill
ginger      
  mustard seeds      
  oregano      
  parsley      
  peppermint      
  rosemary      
  sage      
  thyme      
  black pepper