Glycemic Index Chart for Common Foods

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