Three GI ranges:
The lower a food is on the Glycemic Index, the less likely you will gain weight. For more information on why, read: The Glycemic Index For Weight Loss to understand this Glycemic Index chart better.
- below 55 . . . . . . . . low, or slow releasing
- 55-70 . . . . . . . . . . . intermediate or moderate releasing
- 70 and above . . . . . high, or fast releasing
Our quality carb rating:
This rates whether food is also rich in nutrients. Look for foods that have both a low GI rating and one or two stars. They will be the very best carbs for health and weight management.
** = excellent
|
Grains & Pasta
|
GI
|
Breakfast Cereals
|
GI
|
|
*bulgur
|
48
|
**large flake oatmeal
|
49
|
|
instant noodles
|
46
|
**Red River Cereal
|
49
|
|
white spaghetti
|
43
|
puffed wheat
|
74
|
|
white spaghetti, boiled 5 min
|
36
|
Post Shredded Wheat
|
67
|
|
*whole wheat spaghetti
|
42
|
* All Bran with Psyllium
|
45
|
|
spirali
|
68
|
Kellogg’s Rice Krispies
|
82
|
|
egg fettuccine
|
32
|
Cheerios
|
83
|
|
*basmati rice
|
58
|
Kellogg’s Cocoa Krispies
|
77
|
|
*brown rice
|
55
|
cornflakes
|
84
|
|
short grain, white
|
72
|
Breads, Cakes, Muffins
|
|
|
**wild rice
|
57
|
white bread
|
71
|
|
parboiled rice
|
48
|
whole-wheat bread
|
69
|
|
taco shells
|
68
|
**pumpernickel
|
41
|
|
*buckwheat grouts
|
54
|
*bürgen mixed grain bread
|
34
|
|
brown rice pasta
|
92
|
bagel
|
72
|
|
Crackers, Crisp Breads
|
|
rye bread
|
76
|
|
water cracker
|
78
|
waffles
|
76
|
|
*high fiber rye crisp bread
|
65
|
pita bread
|
57
|
|
crisp bread
|
81
|
croissant
|
67
|
|
ryvita
|
69
|
apple muffin
|
59
|
|
rice cakes
|
80
|
**multi grain bread
|
48
|
|
soda crackers
|
82
|
|
|
|
Fruits
|
|
Snacks
|
|
|
**cherries
|
22
|
*raisins
|
64
|
|
**grapefruit
|
25
|
**apricots (dried)
|
31
|
|
**apples
|
38
|
peanuts
|
15
|
|
**plums
|
39
|
Snickers bar
|
40
|
|
**pears
|
38
|
*popcorn
|
55
|
|
**oranges
|
44
|
corn chips
|
74
|
|
*pineapple
|
66
|
jelly beans
|
80
|
|
**apricots
|
57
|
pretzels
|
81
|
|
**mangoes
|
56
|
dates
|
103
|
|
**bananas
|
54
|
potato chips
|
75
|
|
**kiwi fruit
|
53
|
Legumes
|
|
|
**grapes
|
46
|
broad beans
|
79
|
|
Vegetables
|
|
**kidney beans
|
52
|
|
**asparagus
|
15
|
*baked beans
|
48
|
|
**broccoli
|
15
|
**canned chickpeas
|
33
|
|
**cauliflower
|
15
|
**boiled green lentils
|
29
|
|
**celery
|
15
|
**boiled soy beans
|
16
|
|
**green beans
|
15
|
Sugars
|
|
|
**cucumber
|
15
|
maltose
|
105
|
|
**lettuce
|
15
|
*honey
|
58
|
|
**peppers
|
15
|
sucrose
|
65
|
|
**snow peas
|
15
|
fructose
|
23
|
|
**spinach
|
15
|
white table sugar
|
65
|
|
**tomatoes
|
15
|
Beverages
|
|
|
**zucchini
|
15
|
*apple juice
|
40
|
|
**carrots, cooked
|
39
|
**orange juice
|
46
|
|
**sweet potato
|
54
|
Coca-Cola 12 oz. can
|
77
|
|
boiled potato
|
56
|
**soy milk
|
30
|
|
micro waved potato
|
82
|
**carrot juice
|
45
|
|
instant potato
|
83
|
**pineapple juice
|
46
|
|
mashed potato
|
70
|
**grapefruit juice
|
52
|
|
**beet
|
64
|
|
|
|
**peas
|
48
|
|
|
|
*corn
|
55
|
|
|
Related Article: The Glycemic Index For Weight Loss?