What is Glycaemic Index?
Glycaemic Index (GI) is a measure of the effect an individual food or drink has on blood sugar levels after it is consumed.
- Foods that are digested slowly and release glucose into the bloodstream gradually have a low GI value
- Foods that are digested quickly and release glucose into the bloodstream rapidly have a high GI value
The GI Index is a Scale from 1-100
Glucose has the highest score of all foods at a GI of 100. All other foods are measured against this refence point.
- Low GI Foods have a glycaemic index of 55 or lower
- Medium GI Foods have a glycaemic index of 56-69
- High GI Foods have a glycaemic index of 70 or more
Foods only appear on the GI index if they contain carbohydrates. This explains why you won't find foods like meat, chicken, fish, eggs and cheese in GI lists. However, you may find some processed foods like sausages or chicken nuggets in a GI list because they contain carbs.
Glycaemic Load
Glycemic Load (GL) is based on a food’s glycaemic index and the carbohydrate content of a 100g serving of the food. Because GL takes account of the amount of carbs in a food it gives a more accurate idea of the food’s effect on blood sugar.
Why Are GI and GL Important?
Low GI (and GL) foods are better for us because they don't cause a rapid rise and fall in blood sugar levels, known as a sugar spike.
Sugar spikes can cause us to over eat because the fast fall in blood sugar can leave us feeling hungry.
Eating low GI foods help to keep us 'fuller for longer'. Especially important for those who want to lose weight.
Combinations of Foods
We mostly eat foods in combination, adding proteins like meat, fish and eggs, and fats, to our meals. This mitigates the effect of higher GI foods somewhat, and slows down the release of sugars into the blood.
The table at the bottom of this list will give you an idea of the effect of combining different foods. You'll also find plenty of low GI meal ideas in our low GI diet plan.
Glycaemic Index Food Lists
We’ve organised our tables into different food types so it’s easier to make comparisons between similar foods. Each table is split into 3 charts with low Gi foods at the top.
Gycaemic Index (GI) and Glycaemic Load (GL) is given for each food.
Table 1 - Bread
Low GI Bread
| Bread Type |
GI |
GL |
| Tortilla Wraps |
30 |
16 |
| vogel's sunflower and barley brown bread |
40 |
16 |
| Chapatis (made with fat) |
50 |
24 |
| Sourdough Bread |
54 |
27 |
Low Carb Breads
GI values for ‘low carb’ breads are not currently available on recognised glycaemic index lists. But it’s safe to assume that these products will have a lower GI than their normal carb counterparts.
These types of bread are increasingly available in supermarkets such as Tesco, Sainsbury’s, Waitrose and Lidl. Livlife Seriously Seeded, Hovis Lower Carb Deliciously Seeded and Hi-Lo Seeded Wholemeal are all available in the UK.
Medium GI Bread
| Bread Type |
GI |
GL |
| Granary bread |
62 |
29 |
| Naan bread |
63 |
32 |
| Wholemeal pitta bread |
63 |
25 |
| Ryvita crispbread |
64 |
37 |
| Croissant |
67 |
29 |
| White pitta bread |
67 |
37 |
| Crumpets (toasted) |
69 |
31 |
High GI Bread
| Bread Type |
GI |
GL |
| Rye bread |
70 |
32 |
| Soda bread |
70 |
38 |
| White bread (average) |
72 |
35 |
| Ciabatta |
72 |
37 |
| Bagels (plain) |
72 |
42 |
| Breadsticks |
72 |
52 |
| Brown bread (average) |
73 |
31 |
| Wholemeal bread (average) |
73 |
31 |
| Soya & linseed bread (Burgen) |
74 |
22 |
| Seeded Batch Loaf (Warburtons) |
80 |
32 |
| Crackerbread |
85 |
65 |
| French stick, white |
95 |
53 |
Table 2 - Other Carbs
The GI of other carbohydrate foods including potatoes, rice, pasta and grains.
Low GI Carbs
| Carb Type |
GI |
GL |
| Wholemeal Spaghetti, boiled |
37 |
9 |
| Basmati rice, cooked (Tesco 250g pack) |
43 |
12 |
| Spaghetti, white, boiled |
44 |
10 |
| Macaroni. boiled |
45 |
8 |
| Pasta, fresh, cooked |
45 |
14 |
| Wholemeal pastry. cooked |
45 |
20 |
| Ebly (bulgur wheat) |
46 |
32 |
| Noodles, plain, boiled |
47 |
6 |
| White rice, easy cook, boiled |
49 |
15 |
| Brown rice. boiled |
55 |
18 |
Medium GI Carbs
| Carb Type |
GI |
GL |
| Noodles, egg (boiled) |
63 |
8 |
| New potatoes (boiled) |
63 |
8 |
| Dumplings |
63 |
15 |
| Egg fried rice (takeaway) |
63 |
21 |
| Pilau rice |
63 |
16 |
| Long Grain rice, polished, boiled |
64 |
19 |
| Couscous |
65 |
33 |
| Yorkshire pudding |
67 |
16 |
| Pancakes, savoury, made with whole milk |
67 |
16 |
| Pancakes, sweet, made with whole milk |
67 |
23 |
| Risotto, Plain |
69 |
24 |
High GI Carbs
| Carb Type |
GI |
GL |
| Cornflour |
70 |
64 |
| Soya flour (full fat) |
70 |
16 |
| Wholemeal flour (wheat) |
70 |
45 |
| White flour (wheat) |
70 |
54 |
| Oatmeal. raw |
70 |
51 |
| Bran (wheat) |
70 |
19 |
| Rye flour, whole |
70 |
53 |
| Oven Chips, frozen (baked) |
75 |
22 |
| Chips, French fries, (retail) |
75 |
26 |
| Potato, old (jacket/baked) |
85 |
27 |
| Potatoes, old (boiled) |
85 |
14 |
| Potato, old, mashed with butter |
85 |
13 |
Table 3 - Fruits and Fruit Juices
Low GI Fruits
| Fruit Type |
GI |
GL |
| Cherries |
22 |
3 |
| Grapefruit |
25 |
2 |
| Apricots, dried |
32 |
14 |
| Innocent smoothie (average) |
33 |
4 |
| Pears |
38 |
4 |
| Apples |
38 |
4 |
| Tomato juice |
38 |
1 |
| Plums |
39 |
3 |
| Strawberries |
40 |
2 |
| Apple juice (unsweetened) |
40 |
4 |
| Dried mixed fruit |
41 |
28 |
| Satsumas |
42 |
4 |
| Peaches |
42 |
3 |
| Oranges |
42 |
4 |
| Tomatoes. raw |
45 |
1 |
| Raspberries. raw |
45 |
2 |
| Avocado |
45 |
1 |
| Grapes |
46 |
7 |
| Mangoes |
51 |
8 |
| Banana |
52 |
10 |
| Orange juice (unsweetened) |
52 |
5 |
| Kiwi fruit |
53 |
6 |
Medium GI Fruits
| Fruit Type |
GI |
GL |
| Apricots |
57 |
4 |
| Sultanas |
58 |
40 |
| Pineapple |
59 |
7 |
| Cranberry juice |
59 |
8 |
| Figs |
61 |
6 |
| Dates, dried |
61 |
41 |
| Raisins |
64 |
44 |
High GI Fruits
| Fruit Type |
GI |
GL |
| Blackcurrants. raw |
70 |
5 |
| Cranberries |
70 |
2 |
| Melon (all types, average) |
72 |
4 |
| Watermelon |
72 |
4 |
| Lychees |
79 |
11 |
Table 4 - Vegetables and Vegetable Juices
Low GI Vegetables
| Vegetable Type |
GI |
GL |
| Processed peas, canned (drained and heated) |
39 |
7 |
| Mushy peas, canned (heated) |
39 |
5 |
| Runner beans, boiled |
45 |
1 |
| Green salad |
45 |
1 |
| Onions (raw) |
45 |
4 |
| Celery (raw) |
45 |
0 |
| Broccoli, green (boiled) |
45 |
0 |
| Brussels sprouts (boiled) |
45 |
2 |
| Cauliflower (boiled) |
45 |
1 |
| Tomatoes, tinned (whole contents) |
45 |
1 |
| Mushrooms (raw) |
45 |
0 |
| Mixed vegetables, frozen (boiled) |
45 |
3 |
| Curly kale. boiled in salted water |
45 |
0 |
| Courgette (boiled) |
45 |
1 |
| Asparagus (boiled) |
45 |
1 |
| Red peppers, capsicum |
45 |
3 |
| Green peppers, capsicum |
45 |
1 |
| Bamboo shoots, canned |
45 |
2 |
| Butternut squash (baked) |
45 |
3 |
| Spinach |
45 |
1 |
| Carrots (boiled) |
47 |
2 |
| Peas, frozen (boiled) |
48 |
5 |
| Sweetcorn, canned |
55 |
9 |
Medium GI Vegetables
| Vegetable Type |
GI |
GL |
| Sweet potato (baked) |
61 |
17 |
| Turnip (boiled) |
63 |
1 |
| Beetroot, pickled |
64 |
4 |
High GI Vegetables
| Vegetable Type |
GI |
GL |
| Swede (boiled) |
72 |
2 |
| Pumpkin (boiled) |
75 |
2 |
| Broad Beans (boiled) |
79 |
4 |
| Parsnip (boiled) |
97 |
13 |
Table 5 - Breakfast Cereals
Popular breakfast cereal brands.
Low GI Cereals
| Cereal Type |
GI |
GL |
| Kelloggs All Bran |
45 |
22 |
| Porridge (made with water) |
51 |
4 |
| Porridge (made with milk) |
51 |
7 |
| Oatso Simple syrup swirl porridge (Quaker) |
51 |
36 |
| Ready Brek |
51 |
33 |
| Alpen muesli original (Weetabix) |
55 |
36 |
| Oatibix |
55 |
35 |
Medium GI Cereals
| Cereal Type |
GI |
GL |
| Quaker Porridge Oats |
58 |
20 |
| Just Right (Kelloggs) |
60 |
46 |
| Kelloggs Fruit and fibre |
68 |
47 |
| Special K |
69 |
56 |
High GI Cereals
| Cereal Type |
GI |
GL |
| Sugar Puffs |
70 |
65 |
| Nutri-Grain |
70 |
50 |
| Shreddies |
70 |
54 |
| Weetos |
70 |
56 |
| Crunchy Nut Corn Flakes |
72 |
66 |
| Cheerios |
74 |
60 |
| Bran Flakes |
74 |
53 |
| Shredded Wheat |
75 |
54 |
| Weetabix |
75 |
57 |
| Coco Pops |
77 |
70 |
| Rice Krispies |
81 |
75 |
| Corn Flakes |
93 |
83 |
Table 6 - Desserts, Cakes and Biscuits
Low GI Desserts, Cakes and Biscuits
| Dessert Type |
GI |
GL |
| Fruit sorbet |
34 |
8 |
| Custard tart (individual) |
34 |
11 |
| Chocolate fudge cake |
38 |
21 |
| Swiss rolls, chocolate (individual) |
38 |
22 |
| Mr Kipling Angel Slices |
42 |
25 |
| Sponge cake, jam filled |
42 |
27 |
| Lemon tart |
45 |
7 |
| Trifle, fruit |
45 |
9 |
| Chocolate mousse |
45 |
9 |
| Tiramisu |
45 |
15 |
| Suet pudding |
45 |
18 |
| Sponge cake with dairy cream and jam |
45 |
20 |
| Mince pies (individual) |
45 |
27 |
| Sponge pudding with jam or treacle |
46 |
22 |
| Go Ahead Cake Bars (McVities) |
46 |
29 |
| Chocolate chip muffins (Tesco) |
53 |
25 |
| Bourbon biscuits |
55 |
39 |
| Rich Tea biscuits |
55 |
41 |
Medium GI Desserts, Cakes and Biscuits
| Dessert Type |
GI |
GL |
| Oatcakes |
57 |
36 |
| Blueberry Muffin |
59 |
23 |
| Hobnobs |
59 |
38 |
| Digestive biscuits |
59 |
40 |
| Ice cream, non-dairy, vanilla |
61 |
11 |
| Cheesecake |
63 |
16 |
| Fruit crumble |
63 |
23 |
| Carrot cake (with topping) |
63 |
23 |
| Chocolate Eclairs, fresh |
63 |
24 |
| Profiteroles |
63 |
24 |
| Lemon meringue pie |
63 |
27 |
| Pandoro Italian cake |
63 |
30 |
| Danish pastries |
63 |
32 |
| Christmas pudding |
63 |
35 |
| Fruit pie (individual) |
63 |
36 |
| Flapjacks |
63 |
39 |
| Jam tarts |
63 |
39 |
| Shortbread |
63 |
40 |
| Chocolate fingers (Cadburys) |
63 |
40 |
| Chocolate chip cookies |
63 |
41 |
| Chocolate digestive biscuits |
63 |
42 |
| Fruit cake, rich, iced |
63 |
42 |
| Weight Watchers choc chip cookie |
63 |
42 |
| Oreo biscuits |
63 |
44 |
| Jaffa cakes |
63 |
48 |
| Gingernut biscuits |
63 |
50 |
| Amaretti biscuits (Doria) |
63 |
53 |
| Meringue |
68 |
65 |
High GI Desserts, Cakes and Biscuits
| Dessert Type |
GI |
GL |
| Banoffee pie |
70 |
26 |
| Snowballs (Tunnock's) |
70 |
33 |
| Jammie Dodgers |
70 |
48 |
| Hot cross buns |
72 |
42 |
| Doughnut, jam |
76 |
37 |
| Scones. plain |
92 |
49 |
Table 7 - Chocolate and Sweets
Low GI Chocolate and Sweets
| Sweet Type |
GI |
GL |
| Whole Nut Chocolate bar (Cadbury's) |
43 |
21 |
| Ripple (Galaxy) |
43 |
22 |
| Organic dark chocolate 70% cocoa (Green&Blacks) |
43 |
22 |
| Wispa (Cadbury) |
43 |
23 |
| Mint Aero (Nestle) |
43 |
26 |
| Minstrels |
43 |
29 |
| Twix |
44 |
30 |
| Twister ice lolly |
45 |
9 |
| Fruit and nut bar (Cadbury's) |
45 |
25 |
| Lion Bar (Nestle) |
45 |
29 |
| Mint crisp chocolates |
45 |
30 |
| Quality Street chocolates |
45 |
30 |
| After Eights |
45 |
33 |
| Milky Way |
45 |
34 |
| Alpen Bar (Strawberry & Yoghurt) |
51 |
37 |
| Snickers |
55 |
31 |
Medium GI Chocolate and Sweets
| Sweet Type |
GI |
GL |
| Tracker bar |
57 |
33 |
| Kellogg's Fruit & Fibre Bar |
57 |
41 |
| Bounty bar |
63 |
37 |
| Maltesers (Mars) |
63 |
39 |
| Kit Kat |
63 |
40 |
| Double Decker |
63 |
41 |
| Chocolate covered caramels |
63 |
42 |
| Rolo |
63 |
42 |
| Nutrigrain bar, chocolate (Kelloggs) |
63 |
42 |
| Curly Wurly |
63 |
44 |
| Creme egg |
63 |
45 |
| Cadbury's Fudge |
63 |
45 |
| Crunchie (Cadbury's) |
63 |
45 |
| Mars bar |
65 |
50 |
| Foam sweets |
68 |
54 |
| Boiled sweets |
68 |
59 |
| Peppermint creams |
68 |
67 |
High GI Chocolate and Sweets
| Sweet Type |
GI |
GL |
| Slim Fast yogurt muesli meal bar |
70 |
32 |
| Nutty crunch bar (Jordans) |
70 |
40 |
| Raisin & Hazelnut Fruisli Bar (Jordans) |
70 |
43 |
| Nature Valley granola bar |
70 |
46 |
| Toffees, mixed |
70 |
47 |
| Coco-pops cereal & milk bar (Kelloggs) |
70 |
51 |
| Nestle Fitnesse Apricot Bar |
70 |
51 |
| Kelloggs Special K Bar |
70 |
53 |
| Liquorice allsorts |
70 |
54 |
| Fudge |
70 |
56 |
| Marshmallows |
70 |
58 |
| Wine gums |
78 |
60 |
| Jelly Babies |
78 |
61 |
| Starmix sweets (Haribo) |
78 |
62 |
| Fruit pastilles |
78 |
66 |
| Chew sweets |
78 |
68 |
| Skittles |
78 |
72 |
