The Glycemic Index of Foods
The glycemic index is a rating system that assigns a number to any given food designating the rate at which the sugars in that food produce an insulin response in the body. Foods are rated from 0 - 100. The higher the number, the more quickly that food raises blood sugar levels; low numbers are assigned to foods that raise blood sugar very slowly.
Here's a chart of common foods listing glycemic index and glycemic load per serving.
Food | Glycemic Index | Serving | Carbs (g) per serving | Glycemic Load |
Dates, dried | 103 | 2 oz | 40 | 42 |
Cornflakes | 81 | 1 cup | 26 | 21 |
Jelly beans | 78 | 1 oz | 28 | 22 |
Puffed rice cakes | 78 | 3 cakes | 21 | 17 |
Russet potato (baked) | 76 | 1 medium | 30 | 23 |
Doughnut | 76 | 1 medium | 23 | 17 |
Soda crackers | 74 | 4 crackers | 17 | 12 |
White bread | 73 | 1 large slice | 14 | 10 |
Watermelon | 72 | 1 cup | 11 | 8 |
Popcorn | 72 | 2 cups | 10 | 7 |
Table sugar (sucrose) | 68 | 2 tsp | 10 | 7 |
Pancake | 67 | 6" diameter | 58 | 39 |
White rice (boiled) | 64 | 1 cup | 36 | 23 |
Macaroni and cheese | 64 | 1 serving | 47 | 30 |
Raisins | 64 | 1 small box | 32 | 20 |
Ice cream | 61 | 1 cup | 16 | 10 |
Oatmeal | 58 | 1 cup | 21 | 12 |
Snickers Bar | 55 | 1 bar | 64 | 35 |
Honey | 55 | 1 tbsp | 17 | 9 |
Brown rice (boiled) | 55 | 1 cup | 33 | 18 |
Potato chips | 54 | 4 oz | 55 | 30 |
Bananas | 52 | 1 large | 27 | 14 |
Oranges | 48 | 1 medium | 12 | 6 |
Carrots | 47 | 1 large | 5 | 2 |
Pasta, semola/white; | 44 | 1 cup | 40 | 18 |
Oranges, raw | 42 | 1 medium | 11 | 5 |
Rye, pumpernickel bread | 41 | 1 large slice | 12 | 5 |
Pears, raw | 38 | 1 medium | 11 | 4 |
Apples, raw | 38 | 1 medium | 15 | 6 |
All-Bran™ cereal | 38 | 1 cup | 23 | 9 |
Pasta, semola/white; | 38 | 1 cup | 40 | 15 |
Pasta, whole wheat; boiled | 37 | 1 cup | 37 | 14 |
Lowfat yogurt | 33 | 1 cup | 47 | 16 |
Skim milk | 32 | 8 fl oz | 13 | 4 |
Pizza | 30 | 2 slices | 42 | 13 |
Lentils, dried; boiled | 29 | 1 cup | 18 | 5 |
Kidney beans, dried; boiled | 28 | 1 cup | 25 | 7 |
Pearled barley; boiled | 25 | 1 cup | 42 | 11 |
Bean sprouts | 25 | 1 cup | 4 | 1 |
Grapefruit | 25 | 1/2 large | 11 | 3 |
Bean sprouts | 25 | 1 cup | 4 | 1 |
Grapefruit | 25 | 1/2 large | 11 | 3 |
Peanuts | 14 | 4 oz | 15 | 2 |
Related information on the glycemic index:
The Glycemic Index and Weight Loss
Glycemic Index Diets