Glycemic Index Food Chart

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What is the Glycemic Index?

So what is the glycemic index anyway? We’ve seen it talked about on TV with the Nutrisystem diet, and it seems like it’s all the rage in weight loss.

You can eat breads, pasta, pizzas, and more and still lose weight? …How is this possible?

Well, the glycemic index refers to the rate at which our body breaks down food and burns energy.

Foods that are high in the glycemic level burn through your body quickly and leave you feeling hungry sooner. Low glycemic foods burn more slowly and help you to eat less because you feel less hungry.

To make it easy to stay on a low glycemic diet, we’ve got printable charts for you.

We recommend checking out the Nutrisystem diet plan, which is one of the best low glycemic diets on the market.

Click here to get our printable glycemic index chart.


Sortable Low Glycemic Food List

Food Type GI
Yogurt low-fat (sweetened) 14
Pears 38
Peanuts 15
Tomato soup, tinned 38
Artichoke 15
Haricot beans, boiled 38
Asparagus 15
Plums 39
Broccoli 15
Ravioli, meat filled 39
Cauliflower 15
Carrots, cooked 39
Celery 15
Snickers bar 40
Cucumber 15
Apple juice 41
Eggplant 15
Wheat kernels 41
Green beans 15
Spaghetti, white 41
Lettuce, all varieties 15
Black-eyed beans 41
Low-fat yogurt, artificially sweetened 15
All-Bran 42
Peppers, all varieties 15
Peaches 42
Snow peas 15
Chickpeas, tinned 42
Spinach 15
Oranges 44
Young summer squash 15
Lentil soup, tinned 44
Tomatoes 15
Carrot juice 45
Zucchini 15
Macaroni 45
Soya beans, boiled 16
Pineapple juice 46
Cherries 22
Rice, instant 46
Peas, dried 22
Grapes 46
Milk, chocolate 24
Grapefruit juice 48
Pearl barley 25
Multi grain bread 48
Grapefruit 25
Rice, parboiled 48
Milk, whole 27
Baked beans, tinned 48
Spaghetti, protein enriched 27
Porridge, non-instant 49
Kidney beans, boiled 29
Chocolate bar; 30g 49
Lentils green, boiled 29
Jams and marmalades 49
Soya milk 30
Whole grain 50
Apricots  (dried) 31
Barley, cracked 50
Milk, Fat-free 32
Ice-cream (low- fat) 50
Milk ,skimmed 32
Yam 51
Fettuccine 32
Orange juice 52
M&Ms (peanut) 32
Kidney beans, tinned 52
Chickpeas 33
Lentils green, tinned 52
Rye 34
Kiwi fruit 53
Milk, semi-skimmed 34
Pound cake 54
Vermicelli 35
Bananas 54
Spaghetti, whole wheat 37
Sweet potato 54
Apples 38
Crisps 54

Printable Low Glycemic Food Index Chart


Click on the image to print.

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