Glycemic Index Food Values

The Low Glycemic Index Diet works with your current diet plan.

To use this diet, you continue your current calorie and carbohydrate intake, but follow these four steps.

1. Make a list of the carbohydrates in your diet. Write down how often you eat vegetables, fruits, bread, grains, cereals, pasta, rice, juices, beans, soups, baked goods, etc.
2. After making this list, find the Glycemic Index for each food. If you have trouble finding a food's GI, look for the ingredients of the food.
   • If the ingredients are highly processed (refined white flour, sugar, corn syrup) rank the food as a high GI food.
   • If the food has mixed ingredients of some processed and some unprocessed ingredients, rank it as a medium GI food.
   • If almost all the ingredients are unprocessed, rank the food as a low GI food.
3. Try to eliminate all the high GI foods (those with a GI over 70) from your diet. Do what you can to remove some of the medium GI foods (those with a GI between 55 and 70) as well.
4. Using a reference of GI food values, identify low GI foods you can substitute into your everyday diet. Should you have a high GI food in a meal, see if you can offset it by consuming something with a very low GI to bring down the average GI of your entire meal.

Here is a list of many common foods and their estimated GI value

Food Category	Food	GI Value
Fruits	Apple	38
Fruits	Apricots, canned	64
Fruits	Apricots, dried	30
Fruits	Apricots, fresh	57
Fruits	Banana	52
Fruits	Cantaloupe	65
Fruits	Cherries	22
Fruits	Dates	103
Fruits	Figs, dried	61
Fruits	Fruit Cocktail	55
Fruits	Grapefruit	25
Fruits	Grapes	46
Fruits	Kiwi	58
Fruits	Mango	51
Fruits	Orange, Navel	42
Fruits	Papaya	56
Fruits	Peach, canned in juice	38
Fruits	Peach, fresh	42
Fruits	Pear, canned	43
Fruits	Pear, fresh	38
Fruits	Pineapple, fresh	66
Fruits	Plum	39
Fruits	Prunes	29
Fruits	Raisins	56
Fruits	Strawberries	40
Fruits	Watermelon	72
Vegetables	Beets	64
Vegetables	Broccoli	10
Vegetables	Cabbage	10
Vegetables	Carrots	49
Vegetables	Corn, fresh	60
Vegetables	Green peas	48
Vegetables	Lettuce	10
Vegetables	Mushrooms	10
Vegetables	Onions	10
Vegetables	Parsnips	97
Vegetables	Pumpkin	75
Vegetables	Red Peppers	10
Beans	Baked Beans	48
Beans	Blackeyed Peas, canned	42
Beans	Chana Dal	8
Beans	Chickpeas, canned	42
Beans	Chickpeas, dried	28
Beans	Kidney Beans, canned	52
Beans	Kidney Beans, dried	28
Beans	Lentils	29
Beans	Lima Beans (frozen)	32
Beans	Yellow Split Peas	32
Potatoes	Baked	85
Potatoes	Canned	65
Potatoes	Instant Mashed	86
Potatoes	French Fries	75
Potatoes	New	57
Potatoes	Red Skinned, boiled	88
Potatoes	Sweet	44
Potatoes	White-skinned mashed	70
Potatoes	Yam	37
Rice	Aborio	69
Rice	Basmati	58
Rice	Barley, pearled	25
Rice	Brown	55
Rice	Buckwheat	54
Rice	Converted, White	38
Rice	Cornmeal	68
Rice	Couscous	65
Rice	Glutinous (Sticky)	98
Rice	Instant, White	87
Rice	Long grain, White	44
Rice	Short grain, White	72
Rice	Wild rice	87
Soups	Black Bean	64
Soups	Lentil	44
Soups	Minestrone	39
Soups	Pea	66
Soups	Tomato	38
Pasta	Capellini	45
Pasta	Fettuccini (egg)	32
Pasta	Linguine	46
Pasta	Macaroni	47
Pasta	Spaghetti, white	38
Pasta	Spaghetti, whole wheat	37
Pasta	Spiral Pasta	43
Pasta	Star Pastina	38
Pasta	Rice vermicelli	58
Bread	Bagel	72
Bread	Bread stuffing	74
Bread	Croissant	67
Bread	French Baguette	95
Bread	Hamburger bun	61
Bread	Kaiser roll	73
Bread	Pita, whole wheat	57
Bread	Pumpernickel	41
Bread	Sourdough	53
Bread	Stone Ground whole wheat	53
Bread	Taco Shell	68
Bread	White	70
Bread	Whole Meal Rye	58
Bread	Whole Wheat (100%)	77
Bakery	Angel Food Cake	67
Bakery	Blueberry Muffin	59
Bakery	Bran Muffin	60
Bakery	Carrot Muffin	62
Bakery	Doughnut	76
Bakery	Pastry Pie Crust	59
Bakery	Pound Cake	54
Bakery	Scones	92
Bakery	Sponge Cake	46
Crackers	Graham Crackers	74
Crackers	Kavli Crispbread	71
Crackers	Melba Toast	70
Crackers	Rice Cakes	82
Crackers	Rice Crackers	91
Crackers	Ryvita Crispbread	69
Crackers	Soda Crackers	74
Crackers	Stoned Wheat Thins	67
Crackers	Water crackers	78
Breakfast and Cereals	All-Bran with Fiber	38
Breakfast and Cereals	Bran Buds	47
Breakfast and Cereals	Bran Chex	58
Breakfast and Cereals	Bran Flakes	74
Breakfast and Cereals	Cheerios	74
Breakfast and Cereals	Corn Chex	83
Breakfast and Cereals	Corn Flakes	92
Breakfast and Cereals	Cream of Wheat	66
Breakfast and Cereals	Cream of Wheat Instant	74
Breakfast and Cereals	Grapenuts	71
Breakfast and Cereals	Muesli	43
Breakfast and Cereals	Oat Bran	55
Breakfast and Cereals	Pancakes	67
Breakfast and Cereals	Puffed Wheat	67
Breakfast and Cereals	Quick (One Minute) Oats	66
Breakfast and Cereals	Raisin Bran	61
Breakfast and Cereals	Rice Krispies	82
Breakfast and Cereals	Shredded Wheat	75
Breakfast and Cereals	Special K	69
Breakfast and Cereals	Waffles	76
Dairy	Ice cream, low fat	43
Dairy	Ice cream, premium	38
Dairy	Skim milk	32
Dairy	Whole milk	31
Dairy	Yogurt, artificially sweetened	14
Dairy	Yogurt, sweetened	33
Cookies	Butter	47
Cookies	Chocolate Chip	44
Cookies	Fudge	57
Cookies	Oatmeal	55
Cookies	Shortbread	64
Cookies	Vanilla Crème Filled Wafers	50
Snacks	Cashews	22
Snacks	Corn Chips	63
Snacks	Hummus	6
Snacks	Kudos Bar	62
Snacks	Jelly Beans	78
Snacks	M & M Peanut Candies	33
Snacks	Milk Chocolate	43
Snacks	Peanuts	15
Snacks	Popcorn	72
Snacks	Potato Chips	57
Snacks	Pretzels	83
Snacks	Walnuts	15
Juices	Apple	40
Juices	Cranberry Juice Cocktail	68
Juices	Grapefruit	48
Juices	Orange	53
Juices	Pineapple	46
Juices	Tomato	38