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Diabetic Diet, Symptoms
Glycemic Index

Diabetes Diet  


Glycemic Index List

Below you will find a list of common foods with the glycemic index for each. A food with a glycemic index of less than 55 is considered a low glycemic food while 56 to 69 is moderate and over 70 is considered high. As you can see many vegetables, fruits and beans are relatively low on the glycemic index of food.  To download or print a FREE handy glycemic index list in PDF format click this link.  Here's some information about what is the glycemic index?.

Most protein foods (such as meat, fish, poultry, eggs and full fat cheese) are not listed because they are generally very low on the glycemic index list. Only processed animal products such as hot dogs, lunchmeats and bacon are a little higher because they have added sugar and other carbohydrates. 

Most nuts are low on the glycemic list because of the protein and fat found in them (for example, cashews are 27 and peanuts are 22 - but watch out for salt and sugar found in processed nuts!)

Grains, as you can see from the list below are not good foods for diabetics.  The exceptions are foods like oatmeal and oat bran, which are high in fiber.  The fiber buffers the glycemic effect.

Generally, raw vegetables are extremely low on the glycemic index list of foods and in addition, they have a low glycemic load because of the fiber found in them. Cooking changes the quality of the fiber and makes the carbohydrates more readily available, thus raising the glycemic number for cooked vegetables. 

Most vegetables not on the list below have a low glycemic index - here are some examples: Asparagus, artichoke, cucumber, fennel, lettuce, bell peppers, tomatoes, celery, turnips, avocados, green beans, broccoli, cabbage, kale, collards, parsley, cilantro and cauliflower.  In addition, most berries are also low glycemic index foods.

Keep in mind as you review these numbers that they are approximate, usually with a plus or minus factor of 2 - 4 points.

glycemic index list

Beets 64
Carrot, raw 31
Carrot, cooked 47
Corn 55
Parsnip 97
Peas 52
Potato, baked 98
Potato, boiled 70
Pumpkin 75
Rutabaga 72
Sweet potato 61
Taro 55


Raw fruits glycemic index

Apples 39
Apricots 57
Bananas (ripe) 56
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 54
Mango 55
Oranges 44
Orange juice 46
Papaya 58
Peach 43
Pear 38
Pineapple 64
Plum 39
Prune 33
Raisins 64
Strawberry 40
Watermelon 72


Legumes glycemic index

Beans 31
Black beans 30
Black-eyed peas 44
Garbanzos 33
Kidney beans 30
Lentils 29
Lima beans 35
Mung beans 38
Navy beans 38
Peas, dried 39
Pinto beans 39
Soy beans 18

Grains glycemic index list

Bagel 72
Barley 25
Bran Cereal 51
Bread, white 69
Bread, whole grain 72
Corn 52
Cornflakes 80
Croissant 67
Millet 71
Oat bran 50
Oatmeal 58
Pasta, linguine 45
Pasta spaghetti 41
Popcorn 55
Rice, white 70
Rice, brown 55
Rice, puffed 95
Shredded Wheat 69
Waffle 76
Wheat, bulgar 48
Wheat cereal 67

Miscellaneous list

Cookies, oatmeal 55
Cookies, shortbread 64
Cookies, vanilla 77
Corn chips 73
Ice cream 36
Macaroni & Cheese 64
Milk, whole 40
Milk, skim 32
Nuts (most are low) 13
Sausages 28

Sugar glycemic index

Fructose 20
Honey 75
Table sugar 65

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