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.  A lower glycemic index 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. 

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.


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!

Glycemic Index Table - Fruits

Low Glycemic Fruits - Avocado, Apples, Apricots, Berries, Bell Peppers, Sour Cherries, Cucumbers, Eggplant, Grapefruit, Grapes, Lemons, Limes, Green Mango, Nectarines, Olives, Oranges, Green Papaya, Pears, Peaches, Plums, Tomatoes, and Squash

Medium Glycemic Fruits - Ripe Bananas, Fresh Figs, Kiwi, Ripe Mango, Ripe Papaya, Cantaloupe, and Ripe Pineapple

High Glycemic Fruits - Watermelon, Most Dried Fruit, and Fruit Juices

Glycemic Index Table - Vegetables

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

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

High Glycemic Vegetables - Pumpkin, Russet Potatoes, White Potatoes, and Parsnips

Glycemic Index Table - Legumes

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

High Glycemic Legumes - Broad Beans or Fava Beans

Glycemic Index Table - Grains & Pseudo Grains

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

Medium Glycemic Grains & Pseudo Grains - Polenta, Brown Rice, Maize, Wild Rice, and White Basmati Rice

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

Glycemic Index Table - Dairy Foods

Low Glycemic Dairy Foods - Whole Milk, Quark, Kefir, Whole Unsweetened Yogurt, Sour Cream, Cream, Fresh Cheese, and High Fat Ice Cream

Medium Glycemic Dairy Foods - Low Fat Ice Cream and Yogurt Ice Cream

Glycemic Index Table - Nuts & Seeds

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

Medium Glycemic Nuts & Seeds - Chestnuts and Nutella

Zero Glycemic Foods

Unrefined Olive Oil, Unrefined Coconut Oil, Unrefined Macadamia Nut Oil, Unrefined Flax Seed Oil, Unrefined Avocado Oil, Unrefined Sesame Oil, and Mayonnaise

Eggs, Beef, Bison, Lamb, Pork, Poultry, Game Meats, Organ Meats, Shellfish, Fish, Fish Eggs, and Aged Cheese

Powdered Stevia, Liquid Stevia, and Miracle Noodles aka Shirataki Noodles

Butter, Ghee, Cacao Butter, Duck Fat, Lard, and Tallow

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.

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