Glycaemic Index (GI) Tables

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The Glycaemic Index (GI) is the most well known method of classifying foods. GI measures the reaction of the blood glucose levels to consuming a carb-containing food when compared with glucose, which has a GI of 100. There is a GI ranking for all foods but we mostly refer to it when discussing carbohydrate foods.

Foods that are classified as low GI have a GI of below 55, and cause glucose levels in the blood to rise slowly and over a long time period, compared with high GI foods of over 70, which lead to a rapid but short lived rise in blood glucose. A low GI food provides a more sustained release of glucose into the blood, so will keep you feeling fuller for longer compared with a high GI food that will satisfy hunger only for a short time period.

The following is a list of more commonly consumed foods categories into food groups and as low, medium and high GI. This list is by no means definitive and we have just added the more commonly consumed foods. However, if you'd like to see another food's GI value added to this list, please contact us.

Note that there are often different types and brands of a particular food and the GI value may vary from brand to brand; what we have listed is an estimated average of the products.

Low GI
Medium GI
High GI

Low GI Foods (0-55)

Food	GI
Cereals, Grains, Pasta, Rice, Etc
All Bran	42
Bread, whole grain / granary	50
Bread Multi grain	48
Bread, soya linseed	36
Bread, stone ground wholemeal	53
Buckwheat	51
Macaroni	45
Muesli, cooked	55
Muesli, natural	40
Muesli bar, nut & seed	49
Noodles	40
Oatcakes	55
Oat bran, raw	55
Oats, porridge made with water	42
Oats, rolled	51
Pasta, fettuccine	32
Pasta, white	41
Pasta, wholemeal	37
Pearl barley	25
Potatoes, new boiled	54
Quinoa	53
Rice, white long grain boiled / steamed	50
Rice, brown basmati boiled / steamed	50
Special K	54
Sweet potato	48
Tortilla, wheat	30
Yam	51
Vegetables
Artichoke	15
Asparagus	15
Aubergine / eggplant	15
Baked beans in tomato sauce	48
Black-eyed beans	50
Broccoli	15
Butter beans	31
Cabbage	10
Carrots, raw	16
Carrots, boiled	49
Carrot juice	45
Cauliflower	15
Celery	15
Chick peas	33
Chick peas, canned	42
Chillies	10
Cucumber	15
Green beans	15
Haricot beans	38
Kidney beans	27
Lentils, green	30
Lentils, red	21
Lentil soup	44
Lettuce	10
Mushrooms	10
Onions	10
Peas	48
Peppers, all varieties	15
Pinto beans	45
Soy beans	18
Spinach	15
Split peas	32
Sweetcorn	55
Tomatoes	15
Tomato juice	38
Tomato soup, canned	38
Fruits & Fruit Juices
Apples	38
Apple juice, unsweetened	40
Apricots, dried	31
Banana	55
Blackberries	32
Cherries	22
Coconut	45
Coconut milk	41
Grapefruit	25
Grapefruit juice	48
Grapes, green	46
Kiwi fruit	52
Oranges	44
Orange juice	49
Peaches	28
Peaches, canned in natural juice	30
Pears	38
Pineapple juice	46
Plums	24
Prunes	29
Raspberries	32
Strawberries	32
Nuts & Seeds
Cashew nuts	25
Peanuts, roasted & salted	14
Walnuts	15
Milk & Dairy Products
Custard	35
Ice-cream, low fat	50
Milk, whole	27
Milk, semi-skimmed	34
Milk, skimmed	32
Milk, chocolate	42
Yoghurt, low-fat fruit	33
Yoghurt, low-fat with sweetener	14
Miscellaneous
Crisps	54
Fructose	23
Hummus	6
Jam	51
Milk chocolate	49
Nutella	33
Slim-Fast meal replacement	27
Soya Milk	30

Medium Glycaemic Index foods (56 to 69)

Food	GI
Cereals, Grains, Pasta, Rice, Etc
Bread bun, hamburger style	61
Bread, wholemeal	69
Couscous	61
Croissant	67
Crumpet, toasted	69
Muesli, non cooked	56
Oats, raw	59
Pitta bread, white	57
Porridge, instant	66
Porridge, made with milk	61
Potatoes, boiled	56
Rice, white basmati boiled / steamed	58
Rice, wild boiled / steamed	58
Rye bread	65
Ryvita	63
Shredded wheat	67
Weetabix	69
Cheese and tomato pizza	60
Vegetables
Beetroot	64
Fruits & Fruit Juices
Apricots, canned in syrup	64
Cranberry juice	56
Figs	61
Orange juice	57
Mango	60
Melon, cantaloupe	67
Papaya	60
Pineapple, fresh	66
Raisins	64
Sultanas	56
Milk & Dairy Products
Ice cream	61
Miscellaneous
Cola	65
Danish Pastry	59
Digestive biscuit	59
Fanta	68
Honey	58
Mars bar	68
Muffin (unsweetened)	62
Nutrigrain	66
Shortbread biscuit	64
Table sugar / sucrose	65

High Glycaemic Index foods (70 or more)

Food	GI
Cereals, Grains, Pasta, Rice, Etc
Baguette	95
Bagel	72
Branflakes	74
Bread, white	70
Bread, wholewheat / wholemeal	70
Bread rolls, white	73
Cheerios	74
Chips, home-made / chip shop	72
Chips / French fires, oven	75
Coco Pops	77
Cornflakes	80
French fries, fast-food takeaway style	75
Potato, fresh mashed	70
Potato, instant mashed	80
Potato, baked / jacket	85
Puffed wheat	89
Rice, instant white boiled / steamed	87
Rice, white steamed	98
Rice cakes	87
Rice Krispies	82
Scones	92
Sultana Bran	73
Tapioca	70
Weetabix	74
Waffles	76
Vegetables
Broad beans	79
Parsnips, boiled	97
Pumpkin	75
Swede	72
Fruits & Fruit Juices
Dates, dried	103
Watermelon	72
Miscellaneous
Doughnut	76
Jelly beans	80
Soda crackers	74
Glucose	100
Maltose	105
Maple Syrup	68
Pretzels	83
Wafer Biscuits	77