Glycemic Index Chart + Tips: Best & Worst Foods for Blood Sugar

The Glycemic Index (GI) is a helpful tool for understanding how different carbohydrates affect your blood sugar. It ranks foods on a scale from 0 to 100 based on how quickly they raise blood glucose after eating. Lower GI foods digest slowly and help maintain stable blood sugar, while high GI foods cause quicker spikes.

Glycemic Index Categories

Low GI (1–55)
Slow digestion and gradual blood sugar rise
Examples: Oats, legumes, non-starchy vegetables, most fruits

Medium GI (56–69)
Moderate effect on blood sugar
Examples: Brown rice, sweet corn, ripe bananas, basmati rice

High GI (70 and above)
Fast digestion and rapid blood sugar spikes
Examples: White bread, potatoes, sugary snacks, watermelon

Glycemic Index Food Chart

Low GI Foods

• Rolled oats
• Lentils
• Apples
• Chickpeas
• Carrots
• Quinoa
• Milk
• Hummus

Medium GI Foods

• Brown rice
• Couscous
• Ripe bananas
• Sweet corn
• Honey
• Pineapple
• Whole wheat bread

High GI Foods

• White rice
• Mashed potatoes
• Cornflakes
• Watermelon
• White bread
• Donuts
• Soda

Tips to Manage Blood Sugar with GI

Combine carbs with protein or fat
Pairing high GI foods with sources of protein, fiber, or healthy fat can slow digestion and reduce the glycemic impact.

Watch portion sizes
Even low GI foods can raise blood sugar if eaten in large amounts. Keep portions moderate and balanced.

Choose whole over processed
Whole grains, fresh fruits, and vegetables typically have a lower GI than their refined counterparts.

Be mindful of cooking methods
The more a food is cooked or processed, the higher its GI tends to be. For example, al dente pasta has a lower GI than soft-cooked pasta.

Stay consistent
Maintain regular meal times and avoid skipping meals to help keep blood sugar stable throughout the day.

Using the glycemic index as a guide can help you make smarter choices that support energy, weight management, and better blood sugar control. It’s not about avoiding carbs—it’s about choosing the right ones.