The Glycemic Index Table

The glycemic index table is a scale that goes from 1 to 100 and indicates the rate at which carbohydrates aka sugar will get absorbed into your bloodstream.

You will want to know what foods fall into the medium and high glycemic range to avoid blood sugar spikes.  Basically, the higher the glycemic index number - the greater the blood sugar rise in your bloodstream. 

A lower glycemic index table number will only cause a small rise in blood sugar.  Therefore, low glycemic diets mainly focus on the foods with an index rating of 55 or under on the glycemic index table.

Glycemic Index Table of Foods

Foods found on the low glycemic foods list are 55 and under - and these are the foods that you should increase for low glycemic diets.

Foods found on the medium glycemic foods list are between 55 and 70 on the table. 

And foods found on the high glycemic foods list are 70 and above - avoid these foods.

Low Glycemic Diets Control Hunger!


Low Glycemic Fruits - Cucumbers, Cherries, Dates, Limes, Lemons, Avocado, Grapefruit, Apples, Apricots, Grapes, Berries, Olives, Oranges, Eggplant, Tomato, Pears, Peach, Plums, Nectarines, and Zucchini

Medium Glycemic Fruits - Bananas, Mango, Papaya, Cantaloupe, and Pineapple

High Glycemic Fruits - Watermelon and Most Dried Fruit (not prunes)


Low Glycemic Vegetables - Asparagus, Garlic, Lettuces, Onions, Broccoli, Cauliflower, Celery, Green Beans, Cabbage, Carrots, Green Peas, Spinach, and Mushrooms

Medium Glycemic Vegetables - Sweet Corn, Beets, Sweet Potato, and New Potato

High Glycemic Vegetables - Pumpkin, White Potatoes, and Parsnips


Low Glycemic Legumes - Cashews, Peanuts, Kidney Beans, Chickpeas, Pinto Beans, White Beans, Mung Beans, Adzuki Beans, Black Beans, Soy Beans, Navy Beans, and Lentils

Medium Glycemic Legumes - Butter Beans or Lima Beans

High Glycemic Legumes - Broad Beans or Fava Beans

Grains & Pseudo Grains

Low Glycemic Grains & Pseudo Grains - Quinoa, Buckwheat, Bulgur, Pearl Barley, Oat Porridge, Rye, and Whole Wheat Kernels

Medium Glycemic Grains & Pseudo Grains - Brown Rice, Basmati Rice, and Tapioca

High Glycemic Grains & Pseudo Grains - Maize, White Rice, White Flour, and Millet

Animal Food & Seafood

Low Glycemic Animal Food & Seafood - Eggs, Beef, Bison, Lamb, Pork, Poultry, Game Meats, Organ Meats, Whole Milk, Whole Unsweetened Yogurt, Sour Cream, Butter, Cream, Cheese, Shellfish, Fish, and Fish Eggs

Medium Glycemic Animal Food & Seafood - Ice Cream

High Glycemic Animal Food & Seafood - Low Fat and High in Sugar Ice Creams

Nuts & Seeds

Low Glycemic Nuts & Seeds - Walnuts, Almonds, Coconuts, Brazil Nuts, Macadamia Nuts, Pecans, Pine Nuts, Hazelnuts, Pistachios, Flax Seeds, Chia Seeds, Hemp Seeds, Sunflower Seeds, Pumpkin Seeds, and Sesame Seeds

Medium Glycemic Nuts & Seeds - Chocolate Nut Bars, Chestnuts

High Glycemic Nuts & Seeds - Sweetened Nuts and Seeds

Misc. Low Glycemic Foods

Unrefined Olive Oil, Unrefined Coconut Oil, Unrefined Macadamia Nut Oil, Unrefined Flax Seed Oil, Unrefined Avocado Oil, Stevia, Raw Honey, Coconut Sugar, and Bone Broths

Herbs, Spices, Coconut Cream, Sauerkraut, Coconut Flour, and Almond Flour

What Your Body Burns for Fuel?

Your body prefers to burn glucose and fat for its energy or fuel.  Therefore, you do not want to eat too many carbohydrates and too much fat at the same time!  

Did you know that Carbohydrates are metabolized first and any excess glucose will get turned into fat?  So, by restricting carbohydrates or by consuming more low glycemic foods - this gets your body to switch over from burning glucose as a fuel to burning fat.  And this can include your stored body fat.

Go to High Carbohydrate Foods
Return to Low Glycemic Food

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