Diabetic Glycemic Index Food Chart
Comprehensive GI and GL database for diabetes blood sugar management
Understanding GI vs GL for Diabetes Management
Glycemic Index (GI)
Measures how quickly a food raises blood glucose (2-hour postprandial). Pure glucose = 100. Lower GI means slower glucose absorption.
Glycemic Load (GL)
Measures both quality (GI) and quantity of carbs. GL = (GI × carbs) ÷ 100. Accounts for actual carb content in typical servings. More practical for meal planning.
| Food Name | Category | Glycemic Index↑ | Glycemic Load | Serving Size |
|---|---|---|---|---|
| Cheese (cheddar) | Dairy | 0(Low GI) | 0 | 30g (1 oz) |
| Almonds | Nuts & Seeds | 0(Low GI) | 0 | 30g (1/4 cup) |
| Walnuts | Nuts & Seeds | 0(Low GI) | 0 | 30g (1/4 cup) |
| Peanuts | Nuts & Seeds | 7(Low GI) | 0 | 30g (1/4 cup) |
| Broccoli, steamed | Vegetables | 10(Low GI) | 1 | 150g (1 cup) |
| Yogurt (plain, Greek) | Dairy | 11(Low GI) | 1 | 170g (6 oz) |
| Peanut butter | Nuts & Seeds | 14(Low GI) | 0 | 2 tbsp (32g) |
| Spinach, raw | Vegetables | 15(Low GI) | 0 | 30g (1 cup) |
| Soybeans, cooked | Legumes & Beans | 18(Low GI) | 1 | 150g (1 cup) |
| Hummus | Legumes & Beans | 21(Low GI) | 4 | 60g (1/4 cup) |
| Cherries | Fruits | 22(Low GI) | 3 | 150g (1 cup) |
| Cashews | Nuts & Seeds | 22(Low GI) | 2 | 30g (1/4 cup) |
| Kidney beans, cooked | Legumes & Beans | 24(Low GI) | 6 | 150g (1 cup) |
| Grapefruit | Fruits | 25(Low GI) | 3 | 1/2 medium (120g) |
| Milk (whole) | Dairy | 27(Low GI) | 3 | 250ml (1 cup) |
| Barley, pearled, cooked | Grains & Cereals | 28(Low GI) | 10 | 150g (1 cup) |
| Chickpeas, cooked | Legumes & Beans | 28(Low GI) | 7 | 150g (1 cup) |
| Black beans, cooked | Legumes & Beans | 30(Low GI) | 6 | 150g (1 cup) |
| Lentils, cooked | Legumes & Beans | 32(Low GI) | 5 | 150g (1 cup) |
| Milk (skim) | Dairy | 32(Low GI) | 4 | 250ml (1 cup) |
| Yogurt (fruit, low-fat) | Dairy | 33(Low GI) | 8 | 170g (6 oz) |
| Pasta (whole wheat, cooked) | Grains & Cereals | 37(Low GI) | 16 | 140g (1 cup) |
| Apple (with skin) | Fruits | 38(Low GI) | 6 | 1 medium (180g) |
| Pear | Fruits | 38(Low GI) | 5 | 1 medium (180g) |
| Carrots, boiled | Vegetables | 39(Low GI) | 2 | 150g (1 cup) |
| Plum | Fruits | 39(Low GI) | 4 | 1 medium (150g) |
| Strawberries | Fruits | 40(Low GI) | 3 | 150g (1 cup) |
| Pumpernickel bread | Grains & Cereals | 41(Low GI) | 6 | 1 slice (30g) |
| Oatmeal (steel-cut) | Grains & Cereals | 42(Low GI) | 12 | 250g (1 cup) |
| Peach | Fruits | 42(Low GI) | 5 | 1 medium (150g) |
| Orange | Fruits | 43(Low GI) | 5 | 1 medium (130g) |
| Sweet potato, boiled | Vegetables | 44(Low GI) | 11 | 150g (1 cup) |
| Pasta (white, cooked al dente) | Grains & Cereals | 45(Low GI) | 22 | 140g (1 cup) |
| Grapes | Fruits | 46(Low GI) | 8 | 150g (1 cup) |
| Bulgur, cooked | Grains & Cereals | 48(Low GI) | 12 | 150g (1 cup) |
| Brown rice, cooked | Grains & Cereals | 50(Low GI) | 16 | 150g (1 cup) |
| Green peas, cooked | Vegetables | 51(Low GI) | 4 | 150g (1 cup) |
| Whole grain bread (100%) | Grains & Cereals | 53(Low GI) | 8 | 1 slice (30g) |
| Quinoa, cooked | Grains & Cereals | 53(Low GI) | 13 | 150g (1 cup) |
| Blueberries | Fruits | 53(Low GI) | 6 | 150g (1 cup) |
| Sourdough bread | Grains & Cereals | 54(Low GI) | 8 | 1 slice (30g) |
| Oatmeal (instant) | Grains & Cereals | 55(Medium GI) | 16 | 250g (1 cup) |
| Mango | Fruits | 56(Medium GI) | 8 | 150g (1 cup) |
| Ice cream (vanilla) | Dairy | 57(Medium GI) | 9 | 70g (1/2 cup) |
| Basmati rice, cooked | Grains & Cereals | 58(Medium GI) | 22 | 150g (1 cup) |
| Banana (ripe) | Fruits | 59(Medium GI) | 13 | 1 medium (120g) |
| Pineapple | Fruits | 59(Medium GI) | 7 | 150g (1 cup) |
| Honey | Sweeteners | 61(Medium GI) | 12 | 1 tbsp (21g) |
| Soda (regular) | Beverages | 63(Medium GI) | 16 | 355ml (12 oz) |
| White rice, cooked | Grains & Cereals | 64(Medium GI) | 23 | 150g (1 cup) |
| Raisins | Fruits | 64(Medium GI) | 28 | 60g (1/4 cup) |
| Beets | Vegetables | 64(Medium GI) | 5 | 150g (1 cup) |
| Couscous | Grains & Cereals | 65(Medium GI) | 23 | 150g (1 cup) |
| Cantaloupe | Fruits | 65(Medium GI) | 4 | 150g (1 cup) |
| Popcorn (air-popped) | Snacks | 65(Medium GI) | 6 | 20g (3 cups) |
| Table sugar (sucrose) | Sweeteners | 65(Medium GI) | 7 | 1 tsp (4g) |
| Whole wheat bread | Grains & Cereals | 69(Medium GI) | 12 | 1 slice (30g) |
| Parsnips, cooked | Vegetables | 70(High GI) | 11 | 150g (1 cup) |
| White bread | Grains & Cereals | 71(High GI) | 10 | 1 slice (30g) |
| Bagel (white) | Grains & Cereals | 72(High GI) | 25 | 1 medium (70g) |
| Potato, mashed | Vegetables | 74(High GI) | 14 | 150g (1 cup) |
| White bread (processed) | Grains & Cereals | 75(High GI) | 15 | 1 slice (30g) |
| French fries | Vegetables | 75(High GI) | 22 | 150g (medium) |
| Pumpkin, cooked | Vegetables | 75(High GI) | 3 | 150g (1 cup) |
| Watermelon | Fruits | 76(High GI) | 5 | 150g (1 cup) |
| White flour tortilla | Grains & Cereals | 76(High GI) | 14 | 1 tortilla (40g) |
| Donut (glazed) | Snacks | 76(High GI) | 17 | 50g (1 donut) |
| Vanilla wafers | Snacks | 77(High GI) | 16 | 30g (8 wafers) |
| Potato, boiled | Vegetables | 78(High GI) | 18 | 150g (1 medium) |
| Rice cakes | Grains & Cereals | 78(High GI) | 17 | 10g (2 cakes) |
| Sports drink | Beverages | 78(High GI) | 19 | 355ml (12 oz) |
| Jelly beans | Snacks | 78(High GI) | 22 | 30g (10 beans) |
| Instant oatmeal | Grains & Cereals | 79(High GI) | 24 | 250g (1 cup) |
| Cornflakes | Grains & Cereals | 81(High GI) | 21 | 30g (1 cup) |
| Rice Krispies | Grains & Cereals | 82(High GI) | 21 | 30g (1 cup) |
| Russet potato, baked | Vegetables | 82(High GI) | 24 | 150g (1 medium) |
| Pretzels | Snacks | 83(High GI) | 17 | 30g (1 oz) |
| Sweet potato, baked | Vegetables | 94(High GI) | 24 | 150g (1 cup) |
| Glucose | Sweeteners | 100(High GI) | 10 | 1 tsp (4g) |
| Dates | Fruits | 103(High GI) | 42 | 60g (4 dates) |
Glycemic Index Scale Reference
Low GI GI: < 55
Slow, steady blood sugar rise. Best for diabetes management.
GL: ≤ 10 (Low)
Medium GI GI: 55-69
Moderate blood sugar impact. Eat in controlled portions.
GL: 11-19 (Medium)
High GI GI: ≥ 70
Rapid blood sugar spike. Limit consumption or combine with protein/fat.
GL: ≥ 20 (High)
Prioritize Low GI Foods
Choose foods with GI < 55 as your staples. These provide steady energy and prevent glucose spikes. Pair with protein, healthy fats, and fiber for even better blood sugar control.
Smart Food Combinations
Eating high GI foods with protein, fat, or fiber slows digestion and reduces glucose impact. Example: apple (low GI) with peanut butter, or brown rice with chicken and vegetables.
Watch Your Portions
Even low GI foods can raise blood sugar if eaten in large quantities. Use GL as your guide - aim for total meal GL < 20-25. Measure portions and spread carbs throughout the day.
Test Your Response
Individual responses to foods vary. Test blood glucose 2 hours after eating to learn your personal triggers. Keep a food diary to identify which foods work best for your diabetes management.
Medical Disclaimer: This chart provides general nutritional information for educational purposes. GI values can vary based on food preparation, ripeness, and individual metabolism. Consult a registered dietitian or healthcare provider for personalized diabetes meal planning. Never adjust medications without medical supervision.