Glycemic Index Chart: Ranking Foods by Blood Sugar
Author: Ian C. Langtree - Writer/Editor for Disabled World (DW)
Published: 10 Jan 2011 - Updated: 30 Aug 2026
Publication Type: Charts, Graphs, Tables
Table of Contents:
Synopsis - Definition - Overview - FAQs - Insights, Updates - Related Content
Synopsis
This information provides practical guidance on the glycemic index system, which ranks foods from 0 to 100 based on their impact on blood glucose levels two hours after consumption. Developed by Dr. David Jenkins at the University of Toronto, this resource offers clear explanations of how different carbohydrates affect blood sugar differently - revealing, for instance, that white bread and potatoes raise glucose faster than table sugar. The included chart categorizes common foods into low (55 or less), medium (56-69), and high (70+) glycemic ranges, making it particularly valuable for people with diabetes, seniors managing metabolic health, and anyone seeking to make informed dietary choices. The straightforward presentation turns complex nutritional science into actionable meal planning strategies.
At a Glance
- 1 - White bread and potatoes raise blood glucose faster than plain table sugar. This surprising fact reshapes how many people rank everyday carbohydrates.
- 2 - Cooking method and preparation directly change a food's glycemic index value. An unpeeled sweet potato ranks low, while a peeled white potato ranks high.
- 3 - A University of California study found psyllium fiber paired with a low GI diet improved glycemic risk factors. The research came from the Skaggs School of Pharmacy and Pharmaceutical Sciences in San Diego.
- 4 - A food's glycemic index depends on carbohydrate type and quantity, plus its fat, protein, and organic acid content. Whole intact grains generally score lower than their refined counterparts.
Topic Definition
- Glycemic Index
The glycemic index is a ranking system that scores foods on a scale from 0 to 100 according to how much and how quickly they raise blood glucose in the roughly two hours after eating, with pure glucose set as the reference point at 100. Introduced by Dr. David Jenkins at the University of Toronto, the measure reflects mainly the type and amount of carbohydrate in a food, though fat, protein, organic acid content, and cooking method all shift the final number. Foods scoring 55 or below are considered low, those from 56 to 69 medium, and those at 70 and above high, giving people a practical way to compare how different carbohydrates behave in the body and to plan meals that support steadier blood sugar.
Overview
The glycemic index was a concept that was introduced by Dr. David Jenkins out of the University of Toronto. It is a concept that categorizes food on how quickly it causes a rise in blood sugar once ingested; it categorizes food whether they are high glycemic or low glycemic.
Sound complicated?
It's not - the glycemic index is just a way to understand how a food will affect blood sugar. Some starchy foods have a high glycemic index, which can cause high blood sugar levels after meals. High glycemic foods include baked potatoes and instant rice. Other foods are non-starchy, such as many vegetables, fruits and legumes, and can help prevent high blood sugar after meals.
It's interesting to note that food like white bread or potatoes actually cause a faster blood sugar rise than a food like regular table sugar. So when you're choosing your meals, for example if you wanted rice for dinner try to choose wild rice over white, and when it comes to fruit choose blueberries over watermelon.
| Group | GI range | Examples |
|---|---|---|
| Low | 55 or less | fructose; pulses (black, pinto, kidney, lentil, peanut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame, hemp); walnuts, cashews, most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); tagatose; mushrooms; chilis, unpeeled sweet potato |
| Medium | 56 - 69 | white sugar or sucrose, not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled white/yellow potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice, regular ice cream, banana, peeled sweet potato |
| High | 70 and above | glucose (dextrose, grape sugar), high fructose corn syrup, white bread (only from wheat endosperm), most white rice (only from rice endosperm), corn flakes, extruded breakfast cereals, maltose, maltodextrins, peeled white/yellow potato. |
The Glycemic Index and Diabetes
The glycemic index (GI) can help diabetic patients manage blood glucose. A recent study done by Bajorek S.A. and Morello C.M. at Skaggs School of Pharmacy and Pharmaceutical Sciences, University of California in San Diego reports that people who took psyllium fiber supplements and followed a low glycemic index diet improved glycemic risk factors.
Many people use the glycemic index to help them select foods for meal planning, but it can be hard to follow a glycemic index diet on your own to manage your diabetes. If somebody has more questions about the glycemic index they should speak with a dietitian, Certified Diabetes Educator or a diabetes specialist.
Frequently Asked Questions
Is the glycemic index the same as glycemic load
No, the glycemic index measures how quickly a carbohydrate raises blood glucose, while glycemic load also factors in the amount of carbohydrate in a typical serving. Glycemic load often gives a more realistic picture of a food's real world effect on blood sugar.
Does the glycemic index apply to foods without carbohydrates
No, foods that contain little or no carbohydrate, such as meat, fish, eggs, and most fats, have essentially no glycemic index value. The ranking is designed specifically to compare carbohydrate containing foods.
Can combining foods change the glycemic effect of a meal
Yes, eating carbohydrates alongside protein, fat, or fiber generally slows digestion and lowers the overall glycemic response of a meal. This is why a mixed meal often affects blood sugar less than a single high GI food eaten alone.
Does ripeness affect a fruit glycemic index
Yes, riper fruit tends to have a higher glycemic index because starches convert to simple sugars as the fruit matures. A ripe banana, for example, raises blood glucose more than a firmer, less ripe one.
Is a low glycemic index food always a healthy choice
Not necessarily, because some low GI foods are high in fat, calories, or added ingredients that offset their blood sugar benefit. The glycemic index should be weighed alongside overall nutrition rather than used in isolation.
How does fiber influence the glycemic index
Soluble fiber slows the absorption of sugar and generally lowers a food's glycemic index. This is one reason whole grains and legumes tend to rank lower than refined, processed alternatives.
Can the glycemic index help with weight management
Low glycemic index foods can promote fuller feelings for longer and reduce sharp blood sugar swings that trigger hunger. Many people use them to support appetite control as part of a balanced eating plan.
Do individual bodies respond differently to the same food
Yes, personal metabolism, gut bacteria, activity level, and insulin sensitivity all influence how a given food affects an individual. This is why two people can eat the same meal and see different blood glucose responses.
Insights, Analysis, and Developments
Editorial Note: While the glycemic index offers a useful framework for understanding how foods influence blood glucose, it represents just one piece of the nutritional puzzle. Individual responses to foods can vary based on factors like food preparation methods, combinations eaten together, and personal metabolism. Those managing diabetes or other conditions should view GI rankings as a helpful tool rather than rigid rules, ideally working with healthcare providers or registered dietitians to develop personalized eating plans that account for overall nutritional needs, lifestyle factors, and health goals. The beauty of this system lies not in its perfection but in its ability to shift our perspective on carbohydrates beyond simple categories of "good" and "bad".
Author Credentials: Ian is the founder and Editor-in-Chief of Disabled World, a leading resource for news and information on disability issues. With a global perspective shaped by years of travel and lived experience, Ian is a committed proponent of the Social Model of Disability, a transformative framework developed by disabled activists in the 1970s that emphasizes dismantling societal barriers rather than focusing solely on individual impairments. His work reflects a deep commitment to disability rights, accessibility, and social inclusion. To learn more about Ian's background, expertise, and accomplishments, visit his full biography.