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Glycemic Index

The glycemic index is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose (also called blood sugar) level. The number typically ranges between 50 and 100, where 100 represents the standard, an equivalent amount of pure glucose. The glycemic index is usually applied in the context of the quantity of the food and the amount of carbohydrate in the food that is actually consumed.

Purpose of glycemic index


What You Can Eat

Sticking to a low glycemic index diet may help prevent conditions like diabetes and heart disease. Foods on the glycemic index diet are scored on a scale of 0 to 100 based on how much they raise your blood sugar level.

  • High-GI foods (70 or higher): white rice, white bread, pretzels, white bagels, white baked potatoes, crackers, sugar-sweetened beverages
  • Medium-GI foods (56-69): bananas, grapes, spaghetti, ice cream, raisins, corn on the cob
  • Low-GI foods (55 and under): oatmeal, peanuts, peas, carrots, kidney beans, hummus, skim milk, most fruits (except those listed above and watermelon)