Glycemic Index Foods List

You can use a glycemic index food list chart to quickly see the GI values. We've organized them by low, medium and high foods to help you plan!
Glycemic Index Foods List
Natalie Stein

Exercise, Fitness & Nutrition Expert | Lark Health

Glycemic Index Foods List

There are also many Glycemic Index Food Lists available online. You can use a glycemic index chart to quickly see the GI and often the GL values for different foods. Often, a GI Foods List is organized by food group or by low, medium, and high GI foods.

Low Glycemic Index Foods

Low-GI foods are often less processed, and higher in protein, fiber, fat, and/or complex rather than refined carbohydrates. Examples include:

  • Non-starchy vegetables, such as lettuce, tomatoes, broccoli, and mushrooms.
  • Cherries, grapefruit, and pears.
  • Legumes, such as beans, split peas, and lentils.
  • Nuts and peanuts.
  • Whole grain pasta, oatmeal, and barley.

Calculate Your Risk of Diabetes

How many hours of exercise do you get per week?

Free Kit Including a FitbitĀ®
Hours 0

Medium Glycemic Index Foods

Medium-GI foods are somewhere between low and high-GI foods. Examples include:

  • Sweet corn and winter squash.
  • Bananas, kiwi fruit, and mangos.
  • Bran cereal, Total, muesli, and Cheerios.
  • Whole grain pasta.
  • Potato chips.
  • Pizza, burgers, and chicken and turkey sandwiches on white bread.
  • Ice cream.

High Glycemic Index Foods

High-GI foods are often more refined, cooked, or otherwise processed, higher in simple sugars and/or refined starches, and lower in protein, fiber, and fat. Examples include:

  • Baked and boiled potatoes.
  • Cornflakes and sugar-sweetened breakfast cereals.
  • Watermelon.
  • White bread, pasta, and rice.
  • White crackers and pretzels.
  • Soft drinks.

Glycemic Index of Fruits

Many people believe that they should avoid eating fruit because of its sugar, but fruits are among the healthiest foods you can eat. They not only have nutrients such as fiber, potassium, and a range of antioxidants, but are linked to lower risk for many diseases. 

The best low GI fruits include:

  • Grapefruits and oranges.
  • Strawberries and other berries.
  • Apples and pears.
  • Peaches, plums, and nectarines.
  • Sour cherries.

The Glycemic Diet

The glycemic diet is, as it sounds, a diet based on the GI. Following a low GI diet means that when you eat foods with carbohydrates, you select those foods with a low GI. There are several potential benefits of a low GI diet.

  • Weight loss: When you choose lower-GI foods, you may be getting more fiber, fat, and protein compared to fast-acting carbs such as sugars and refined starches. The result may be that you feel full for longer after you eat, so you tend to eat less at your next meal. That can help you lose weight.
  • Better energy: A lower-GI diet means fewer and less dramatic spikes in blood sugar. At the same time, you do not get the subsequent dramatic drops in blood sugar and energy levels. This means your energy levels are more stable, and you may feel better.
  • Lower blood sugar: Your blood sugar does not spike as much, and the response demands less insulin, when you choose low-GI foods. Better blood sugar control is especially good news if you have prediabetes or diabetes.
  • Cardiovascular benefits: Lower-glycemic carbs tend to have more heart-healthy nutrients, such as fiber, which lowers cholesterol, and potassium, which lowers blood pressure. Plus, limiting simple sugars may help keep blood triglycerides in check.

Following a Low-Glycemic Diet with Lark

Following a low-glycemic diet may seem challenging if you have to look up the GI of each food you eat, but help is available. In addition to using apps that can tell you the GI of foods, you can use Lark Health Coach as another aid. Lark guides you to naturally choosing lower-GI foods and meals by:

  • Encouraging whole, less processed foods.
  • Supporting high-fiber carbohydrate foods.
  • Assisting you with portion control, especially of high-carb foods.
  • Reminding you to include GI-lowering nutrients, such as healthy fats and lean proteins, in your meals and snacks.

Calculate Your Risk of Diabetes

How many hours of exercise do you get per week?

Free Kit Including a FitbitĀ®
Hours 0