Glycemic Index Chart: Food Rankings for Blood Sugar
Author: Ian C. Langtree - Writer/Editor for Disabled World (DW)
Published: 2011/01/10 - Updated: 2026/01/18
Publication Type: Charts, Graphs, Tables
Category Topic: Diabetes - Related Publications
Page Content: Synopsis - Introduction - Main - Insights, Updates
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 - Disabled World (DW).
- Definition: Glycemic Index
The glycemic index (GI) is a number from 0 to 100 assigned to a food, with pure glucose arbitrarily given the value of 100, which represents the relative rise in the blood glucose level two hours after consuming that food. The GI of a specific food depends primarily on the quantity and type of carbohydrate it contains, but is also affected by the amount of entrapment of the carbohydrate molecules within the food, the fat and protein content of the food, the amount of organic acids (or their salts) in the food, and whether it is cooked and, if so, how it is cooked.
Introduction
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.
Main Content
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.
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" - Disabled World (DW).
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.