Glycemic Index of Foods for Diabetes: 200+ Foods

If you have diabetes or insulin resistance, the glycemic index (GI) can be a genuinely useful tool. This guide to the glycemic index of foods for diabetics gives you a large, category-by-category list of foods and their GI values, so you can quickly check where something falls, what tends to spike blood sugar, and what's usually a safe choice for a steadier day.

A quick caveat first. Not every food with a healthy reputation is automatically good for blood sugar, and not every food with a bad reputation is always a disaster.

Use this as a reference. Scan for the food you're curious about, note roughly where it sits, and remember that portion size and what you eat alongside it matter just as much as the number.

Glycemic index of grains and starchy foods

Grains and starchy bases are where GI tends to climb the most, so this is the most detailed section. You'll find everything from pasta and rice to breakfast cereals and bread, including where corn flour lands for people with diabetes.

• Wheat tortilla: GI 30
• Barley: GI 30
• Spaghetti (boiled 5 min): GI 38
• Mung bean (cellophane) noodles: GI 39
• All-Bran: GI 42
• Spaghetti (boiled 10 min): GI 44
• Farfalle: GI 44
• Roti: GI 45
• Wholewheat spaghetti: GI 45
• Soba noodles: GI 46
• Buckwheat bread: GI 47
• Linguine: GI 47
• Elbow macaroni: GI 47
• Bulgur (cracked wheat): GI 48
• Corn tortilla: GI 49
• Pumpernickel bread: GI 50
• Parboiled (converted) rice: GI 51
• Instant noodles: GI 51
• Penne: GI 52
• Steel-cut oats: GI 52
• Millet: GI 52
• Sourdough rye bread: GI 53
• Paratha: GI 53
• Wild rice: GI 53
• Quinoa: GI 53
• Lasagna sheets: GI 53
• Brown rice: GI 55
• Long-grain rice: GI 56
• Rye bread: GI 58
• Basmati rice: GI 58
• Rolled oat porridge: GI 58
• Bran Buds: GI 58
• Buckwheat noodles: GI 59
• Rice vermicelli noodles: GI 60
• Spaghetti (boiled 20 min): GI 61
• Raisin Bran: GI 61
• Udon noodles: GI 62
• Wheat noodles: GI 62
• Popcorn: GI 62
• Chapati: GI 63
• Farro (pearled): GI 63
• White rice: GI 64
• Couscous: GI 65
• Instant oats: GI 66
• Mueslix: GI 66
• Life (cereal): GI 66
• Barley flour bread: GI 67
• Puffed Wheat: GI 67
• Pita bread: GI 68
• Gnocchi: GI 68
• Polenta (cornmeal): GI 68
• Special K: GI 69
• White bread: GI 70
• Sourdough wheat bread: GI 70
• Instant rice: GI 70
• Arborio rice: GI 70
• Froot Loops: GI 70
• Corn flour: GI 70
• Naan: GI 71
• Grape-Nuts: GI 71
• White bagel: GI 72
• White sandwich bread: GI 73
• Kaiser roll: GI 73
• Wholegrain baguette: GI 73
• Gluten-free bread: GI 74
• Bran Flakes: GI 74
• Cheerios: GI 74
• Shredded Wheat: GI 75
• Rice congee: GI 76
• Corn Pops: GI 80
• Cornflakes: GI 81
• Rice Krispies: GI 82
• Jasmine rice: GI 89
• White baguette: GI 95
• Glutinous (sticky) rice: GI 98

Potatoes and starchy roots (GI is often high)

Potatoes swing widely depending on type and cooking method. A baked russet sits near the very top of the whole chart, while a boiled yam or sweet potato is far gentler.

• Yam (boiled, peeled): GI 35
• Potato chips (crisps): GI 56
• Taro (boiled, peeled): GI 53-56
• Sweet potato (boiled): GI 46-50
• Oven-baked fries: GI 64
• Steamed potato: GI 62
• French fries (classic): GI 75
• Sweet potato (fried): GI 76
• Boiled white potato: GI 77-82
• Mashed potato (homemade): GI 79
• Purple sweet potato (roasted): GI 82
• Baked potato (regular): GI 83
• Instant mashed potato: GI 87
• Sweet potato (roasted/baked): GI 79-94
• Baked russet potato: GI 111
• Tapioca (steamed): GI 70

Glycemic index of legumes for diabetics

Legumes are one of the best categories for steady blood sugar. Most sit low, they're high in fiber, and they keep you full. Canned versions tend to read a little higher than the same beans cooked from dried.

• Hummus: GI 6
• Lentils (boiled): GI 16
• Soybeans / edamame (boiled, drained): GI 20
• Black beans (soaked and boiled): GI 20
• Chickpeas (dried, boiled): GI 25
• Butter beans (dried, boiled): GI 30
• Cannellini beans (canned, drained): GI 31
• Split peas (dried): GI 32
• Kidney beans (canned): GI 36
• Butter beans (canned, drained): GI 36
• Chickpeas (canned, drained): GI 37
• Pinto beans (boiled): GI 39
• Black-eyed peas (dried, boiled): GI 43
• Baked beans in tomato sauce: GI 49
• Kidney beans (cooked from dried): GI 51
• Fava beans (cooked from frozen): GI 63

Non-starchy vegetables and their low glycemic index

These are the safest category of all. Leafy greens and most non-starchy vegetables barely move blood sugar, so they rarely need portion counting.

• Kale: GI 5
• Brussels sprouts: GI 6
• Spinach: GI 6
• Broccoli: GI 10
• Cabbage: GI 10
• Cauliflower: GI 12
• Tomato (fresh): GI 15
• Swiss chard: GI 15 or under
• Lettuce: GI 15 or under
• Rocket (arugula): GI 15 or under
• Cucumber: GI 15 or under
• Bell peppers (all colors): GI 15 or under
• Onion: GI 15 or under
• Mushrooms: GI 15 or under
• Celery: GI 15 or under
• Asparagus: GI 15 or under
• Leek: GI 15 or under
• Courgette (zucchini): GI 15 or under
• Aubergine (eggplant): GI 20
• Green beans: GI 20

Starchy and in-between vegetables (GI varies)

This group sits between the free-for-all greens and the starchy staples. Cooking method matters a lot here, especially for beetroot and carrot.

• Carrot (raw): GI 16
• Carrot (boiled): GI 32-49
• Beetroot (raw): GI 32
• Beetroot (boiled): GI 64
• Beetroot (canned): GI 64
• Peas (frozen, reheated): GI 42
• Green peas (average): GI 51-54
• Sweetcorn (boiled, on the cob): GI 52-54
• Sweetcorn (canned): GI 60
• Pumpkin (steamed): GI 52
• Pumpkin (boiled): GI 64-66
• Pumpkin soup (with cream and potato): GI 76
• Butternut squash (boiled): GI 51
• Parsnip (boiled): GI 52
• Swede (rutabaga): GI 72
• Turnip (boiled): GI 73-85

Glycemic index of fruit for diabetics

Fruit covers a huge range. Berries, citrus, and stone fruit generally sit low, while tropical fruit and watermelon climb higher. Ripeness matters too, which is why banana appears three times below.

• Avocado: GI 10
• Yellow gooseberry: GI 15
• Blackcurrant: GI 15
• Physalis (cape gooseberry): GI 15
• Acerola (Barbados cherry): GI 20
• Lemon: GI 20
• Grapefruit (fresh): GI 22
• Cherry plum: GI 25
• Sweet cherry: GI 25
• Strawberry (fresh): GI 25
• Raspberry (fresh): GI 25
• Blackberry (fresh): GI 25
• Redcurrant: GI 25
• Cloudberry: GI 25
• Pomelo (fresh): GI 25
• Pear (fresh): GI 30
• Mandarin / clementine (fresh): GI 30
• Passion fruit (fresh): GI 30
• Pomelo (second database entry): GI 30
• Sea buckthorn: GI 30
• Apricot (fresh): GI 34
• Quince (fresh): GI 35
• Orange (fresh): GI 35
• Pomegranate (fresh): GI 35
• Fig (fresh): GI 35
• Nectarine (fresh): GI 35
• Prickly pear: GI 35
• Peach (fresh): GI 35
• Plum (fresh): GI 35
• Apple: GI 36
• Pepino (melon pear): GI 40
• Banana (green/unripe): GI 45
• Plantain (raw): GI 45
• Green grapes (raw): GI 45
• Red grapes (raw): GI 45
• Cranberries (fresh): GI 45
• Banana (medium-ripe): GI 48
• Kiwi: GI 50
• Lychee (fresh): GI 50
• Persimmon (fresh): GI 50
• Blueberries: GI 53
• Loquat (Japanese medlar): GI 55
• Grapes (unspecified): GI 56
• Mango: GI 56
• Black grapes: GI 59
• Papaya (fresh): GI 60
• Banana (ripe): GI 60
• Melon (cantaloupe or honeydew): GI 65
• Breadfruit: GI 65
• Pineapple (fresh): GI 66
• Plantain (cooked): GI 70
• Watermelon: GI 75

Glycemic index of dairy products and milk alternatives

Plain dairy is generally low, thanks to protein and fat. The numbers climb fast once sugar is added, and among plant milks the spread is enormous: soy sits low, rice milk sits very high.

• Greek yogurt (plain): GI 11
• Milk (whole, semi-skimmed, or skimmed): GI 30
• Fruit yogurt: GI 52
• Almond milk (unsweetened): GI 25
• Soy milk (unsweetened): GI 30
• Oat milk: GI 62
• Rice milk: GI 85

Yogurts and kefir in more detail

• Yogurt, low-fat fruit (sweetened with aspartame): GI 14
• Yogurt, low-fat fruit (with sugar): GI 33
• Yogurt, strawberry (regular): GI 30
• Yogurt, vanilla (regular): GI 47
• Yogurt, lemon: GI 67
• Kefir, low-fat plain: GI 36
• Kefir, strawberry low-fat: GI 60
• Kefir, orange low-fat: GI 48
• Yakult: GI 51
• Yakult Light: GI 36
• Yakult (fermented milk drink): GI 58
• Condensed milk (sweetened): GI 61

Plant-based milks and substitutes

• Oat milk (calcium-enriched): GI 69
• Oat milk (second test): GI 49
• Rice milk drink (low-fat): GI 92
• Rice milk (low-fat, calcium-enriched): GI 79
• Soy milk beverage: GI 15
• Soy milk (reduced-fat): GI 17
• Soy milk (regular): GI 21
• Soy yogurt (peach and mango): GI 50

Ice creams

Included because realistically everyone asks. Low-fat versions can read lower than you'd expect, though that says nothing about their sugar content.

• Ice cream, vanilla: GI 61
• Ice cream, low-fat vanilla: GI 36
• Ice cream, low-fat chocolate: GI 27
• Ice cream, chocolate (one test): GI 68

Does meat have a glycemic index?

Meat has a very low glycemic index, effectively 0, because it doesn't contain a meaningful amount of carbohydrate. On its own it doesn't raise blood sugar the way bread, rice, or potatoes do.

That's why there's no separate GI list for cuts of meat here. The differences only show up once you bread the meat, put it in a bun, add fries, or use sweet marinades and sauces.

Glycemic index of popular prepared meals

These are rougher figures than the single-food values above. A finished dish varies by recipe, so treat these as ballpark estimates rather than precise measurements.

Savory pastries

• Meat-filled savory pastry: GI ~55-65
• Cheese-filled savory pastry: GI ~55-65
• Spinach-filled pastry (spanakopita-style): GI ~55-65
• Potato-filled savory pastry: GI ~65-75

Pasta and Italian classics

• Spaghetti (al dente): GI ~45-55
• Spaghetti bolognese: GI ~50-60
• Lasagna (meat): GI ~47
• Carbonara: GI ~45-60
• Pasta pesto: GI ~45-55
• Mac and cheese: GI ~60-70

Rice dishes

• Risotto: GI ~69-70
• Pilaf (white rice): GI ~60-75
• Sushi rolls (average): GI ~55-70
• Sushi rice (alone): GI ~89
• Fried rice: GI ~70-85

Sandwiches, wraps, and to-go

• White bread sandwich (ham or cheese): GI ~70-80
• Toasted sandwich: GI ~70-80
• Tortilla wrap (base): GI ~30
• Pita bread (kebab or gyros base): GI ~57

Fast food

• Burger in a white bun: GI ~65-80
• Doner kebab in pita: GI ~55-70
• Grilled minced-meat sausages in flatbread: GI ~70-80

Instant and quick options

• Instant ramen (dry): GI ~62

The glycemic index gives you a sense of control

The glycemic index isn't there to scare you. It's there to give you a bit more control. When you know which foods raise blood sugar quickly, it's easier to plan meals with fewer sharp spikes and energy crashes, fewer hunger pangs, and better blood sugar control over the long run.

The point is to mostly choose low- and medium-GI foods, combine carbohydrates with protein, fat, and fiber, and enjoy the higher-GI things knowingly, in context.

More diabetes topics worth reading

If you have diabetes or you're on the edge of it, these pieces pair well with this chart. Each was researched the same way:

• Cinnamon and yoghurt for diabetics
• Is celery good for diabetics?
• Chicory and diabetes
• Is corn flour good for diabetics?
• Sweet potato and diabetes
• Date fruit and diabetes
• Are cranberries good for diabetics?
• Apricots and diabetes
• Is sauerkraut good for diabetics?
• Diabetes and weight gain

Frequently asked questions about the glycemic index of foods

What is the glycemic index?

The glycemic index, or GI, shows how quickly a carbohydrate-containing food raises blood sugar. Low-GI foods raise glucose more slowly, while high-GI foods usually cause a faster and larger rise in blood sugar.

What counts as a low, medium, and high glycemic index?

A low glycemic index is 55 or less, medium is 56 to 69, and high is 70 or more. In practice, lower-GI foods are often a better choice for steadier blood sugar, especially with diabetes or insulin resistance.

Does the glycemic index matter for diabetes?

Yes, the glycemic index can be a useful tool with diabetes because it helps you estimate which foods may raise blood sugar faster. Still, GI isn't the only factor. The amount of carbohydrate, portion size, fiber, protein, fat, and the meal as a whole all matter too.

Which foods have a low glycemic index?

The lowest glycemic index is usually found in legumes, non-starchy vegetables, most berries, unsweetened Greek yogurt, barley, some pasta cooked al dente, and certain whole grains. These foods usually raise blood sugar more slowly and keep you full longer.

Which foods have a high glycemic index?

A high glycemic index is common in white bread, white baguette, cornflakes, puffed rice cereal, jasmine rice, sticky rice, instant mashed potato, baked potato, and some prepared dishes made from refined carbohydrates. These foods can raise blood sugar faster, especially eaten alone and in larger amounts.

Does meat have a glycemic index?

Meat has a glycemic index of essentially 0 because it doesn't contain a meaningful amount of carbohydrate. On its own it doesn't raise blood sugar the way bread, rice, or potatoes do. The issue can arise when meat is breaded, served in a bun, alongside fries, or in sweet marinades and sauces.

Is low-GI food always healthy?

Not necessarily. A low GI doesn't automatically mean a food is ideal or that you can eat it without limits. Some foods have a low GI but plenty of calories, fat, or sugar. So GI is best seen as one tool, not the only rule of healthy eating.

Can a high-GI meal be made better for blood sugar?

Yes. It's better to combine carbohydrates with protein, healthy fats, and fiber, because that can slow digestion and soften the blood sugar spike. Rice or bread, for example, usually sits better when you eat it with vegetables, meat, fish, eggs, beans, yogurt, or olive oil.

What's the difference between glycemic index and glycemic load?

The glycemic index tells you how quickly a food raises blood sugar, but it doesn't always account for how much carbohydrate you actually eat. Glycemic load takes both the GI and the amount of carbohydrate in a portion into account. That often makes it more practical for real life.

What's the bottom line on the glycemic index of foods?

The glycemic index is a useful tool for better blood sugar control, but it shouldn't be the only rule. The best approach is to choose more low- and medium-GI foods, watch your portions, and combine carbohydrates with protein, fat, and fiber. That makes meals steadier, more filling, and easier to fit into everyday life.