The glycemic index is the relative rate of blood sugar rising when a specific food is compared with glucose. Glucose has a glycemic index of 100. A food is generally considered to have a high GI if it is rated above 60. The faster the blood sugar rises, the faster it is likely to fall, creating sugar cravings, tiredness and over time even diabetes. It is helpful to be familiar with this table and eat foods with lower G.I. index.

The table is not perfect, however. There are a lot of individual values that need to be considered while evaluating blood sugar.  These  G.I. values were based upon eating the carbohydrates alone, yet when the carbs are eaten with fiber-containing foods, the rate of carbohydrate absorption slows down. A “complex” meal or snack also slows down the sugar absorption. A “complex” meal is one that contains complex carbohydrates (e.g., whole grains, vegetables, and whole fresh fruits, )  protein, healthy types of fat and fiber. Complex meals and snacks help keep blood glucose levels on an even level. Apple slices with almond butter are better for your blood sugar levels than plain apples.

There are wide individual variations in the glycemic indexes and also some of the G.I. numbers here came out of studies done on very small numbers of people.

I believe that it’s important to be familiar with this table, but it’s even more important to eat less processed artificial junk food.

This list has been  put together by David Mendosa in conjunction with the University of Sydney Glycemic Index Research Service. Here are some of his findings:

Table of glycemic index values:

High-carbohydrate foods

White wheat bread 75

Whole wheat/whole meal bread 74

Chapatti 52

Corn tortilla 46

White rice, boiled 73

Sweet corn 52

Spaghetti, white 49

Spaghetti, whole meal 48

Rice noodles 53

Udon noodles 55

Couscous 65

Breakfast Cereals

Cornflakes 81

Wheat flake biscuits 69

Rolled oats 55

Instant oats 79

Rice porridge/congee 78

Muesli 57


Apple, raw 36

Orange, raw 43

Banana, raw 51

Watermelon, raw 76

Dates, raw 42


Potato, boiled 78

Potato, instant mashed 87

Potato, french fries 63

Carrots, boiled 39

Sweet potato, boiled 63

Pumpkin, boiled 64

Read more details about the glycemic index of vegetable here.

Dairy products and alternatives

Milk, full fat  39

Milk, skim  37

Ice cream  51

Yogurt, fruit  41

Soy milk  34

Rice milk  86


Chickpeas 28

Kidney beans  24

Lentils  32

Soy beans  16

Processed Snacks

Chocolate  40

Popcorn  65

Potato chips 59

Soft drink/soda 59

Rice crackers    87

Whole Grains

Barley – 22-48

Barley, cracked – 50

Barley, rolled – 66

Buckwheat – 49-63

Cornmeal boiled in water – 69

Couscous (processed wheat) – 61-69

Millet – 71

Rice, long-grained white – 50-64, average 56

Rice, short and medium grained white – 83-93

Rice, brown – 66-87

Wheat, whole kernels – 30-48

Wheat, bulgar (cracked wheat) – 46-53, average 48

image Carlos Porto