Glycemic Index from High to Low

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When I did a post on the glycemic index a few weeks ago, many people asked me to give examples of common foods and their glycemic index. The glycemic index is a measure of how "sugary" a food is. It is on a scale from 0 to 100 where 100 is the glycemic index of glucose. Glucose is a simple sugar that our body uses for energy.

High Glycemic Index Examples (70 or more)

  • White Bread / Bagels (72)
  • Instant Oatmeal (79)
  • White Rice (73)
  • Potatoes (78)
  • Watermelon (76)
  • Pretzels (83)
  • Popcorn (70)
  • Candy (80-100)

Medium Glycemic Index Examples (56 to 69)

  • Rye Bread (64)
  • Pita Bread (57)
  • Brown Rice (55)
  • Wild Rice (57)
  • Muesli (56)
  • Shredded Wheat (69)
  • Taco Shell (68)
  • Pineapple (66)
  • Mango (56)

Low Glycemic Index Examples (55 or less)

  • 100% stone-ground whole wheat bread (51)
  • Oatmeal - steel-cut (42)
  • Pasta (50)
  • Corn (52)
  • Peas (22)
  • Most fruits – Apples (39), Strawberries (41) and Grapes (53)
  • Non-Starchy Vegetables – Broccoli & Cauliflower (15), Celery (15)