Glycemic Index Chart for Common Foods

Using the Glycemic Index for Managing Blood Sugar

Various foods rich in carbohydrate. Bread, crisp bread,, lentils, beans, potatoes, corn, rice, soya beans, potatoes, pulses, noodles, oat flakes
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Perhaps you've heard of the glycemic index. When you have type 2 diabetes, the name of the game is eating foods that don't spike your blood sugar. Counting carbohydrates is one way to keep good control of your numbers. Knowing the glycemic index of the carbs you eat can help you fine-tune your meals to keep your blood glucose closer to a normal range.

What Is the Glycemic Index?

The glycemic index rates foods by how much they raise blood glucose. Candy, sugar, cake, and cookies have a high glycemic index, while whole-grains have a lower glycemic index.

Since it's the carbs in food that raise blood sugar, the glycemic index can help when trying to figure out which foods are the best for you. Since all carbohydrates don't affect blood glucose levels the same way, knowing which carbs have a lower glycemic index can help you plan your meals more effectively.

Most foods have a range of GI numbers, depending on many factors, Sometimes how long a food is cooked can influence the GI.

For example, when pasta is cooked "al dente," the GI is lower than if it is cooked longer. The numbers offered in this chart are averages of the GI range for these foods.

Glycemic Index and Carb Count for Common Foods

FOODGrams CarbsGI rangeAverage GI
White Potato (medium)3456-111high 80s
Sweet Potato (medium)2444-7861
Carrots (1/2 cup)616-9247
Green Peas (1/2 cup)1139-5448
Chick Peas (1 cup)5431-3634
Soy Beans (1/2 cup)1315-2017
Apple (medium)1928-4438
Banana (medium)2746-7058
White Bread (1 slice)1464-8372
Whole Wheat Bread (1 slice)1252-8771
Bread w/ Cracked Wheat Kernels (1 slice)1248-5853
Oatmeal (not instant - 1/2 cup dry)2742-7558
White Rice (1 cup long grain)4550-6456
Brown Rice (1 cup long grain)4566-8777
Pasta (1 cup)4340s-60s50s
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