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Glycemic Index Food List - Low Glycemic Index Foods

Last Update - 28th January 2016

The Glycemic Index Food List or GI Food List (also called Glycaemic Index Food List) measures the "effect of food on blood glucose levels". It is a rank list index for foods based on the how quickly the blood sugar levels will increase after ingestion. A low glycemic food gives a slow increase in blood sugar levels. A high glycemic index food gives a more rapid rise in blood sugar levels. Pure glucose is the food with the highest glycemic index of 100. All other foods have a lower GI and are ranked in relation to glucose.

Glycemic Load Food List

The Glycemic Load relates the GI to the amount of carbohydate eaten in a normal serving or in 100 grams. For more information about a low GI diet see the Glycemic Index Glossary below and the Glycemic Index FAQ.

Use the query box below to search through over 1500 food values for the Glycemic Index and Glycemic Load. Please note we are the only site that allows the glycemic load to be scaled for different food amounts. For more information about individual food items see our calories and nutrition searchable database for over 7000 food items where you can find the calories, fat, protein and carbohydrate content.

Search Glycemic Index (GI) and Glycemic Load (GL) List

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Glycemic Index Glossary

Blood glucose

Glucose (also known as dextrose) is the main sugar in the blood, and is commonly referred to as blood sugar. It is the main source of energy in the body and is obtained from food or made by the liver. Glucose is made from all three elements of food, protein, fat and carbohydrates, but in largest part from carbohydrates. It is carried to each cell through the bloodstream although the cells cannot use the glucose without the help of insulin.

Dietary Glycemic Load

Dietary glycemic load is the sum of the glycemic loads for all foods consumed in the diet. The concept of glycemic load was developed by scientists to simultaneously describe the quality (glycemic index) and quantity of carbohydrate in a meal or diet.

Glycemic Index

The Glycemic Index is a system that ranks foods based on the rate at which ingested food will increase blood sugar levels. This scale is relative to Glucose. A high glycemic index gives a rapid rise in blood sugar levels and a low glycemic index gives a slow increase in blood sugar levels.

Glycemic Load

The glycemic index compares the potential of foods containing the same amount of carbohydrate to raise blood glucose. However, the amount of carbohydrate consumed also affects blood glucose levels and insulin responses. The glycemic load of a food is calculated by multiplying the glycemic index by the amount of carbohydrate in grams provided by a food and dividing the total by 100. In essence, each unit of the glycemic load represents the equivalent blood glucose-raising effect of 1 gram of pure glucose (or white bread).

Glycemic Response

Glycemic response is the effect of food, after consumption, on the blood glucose levels over a period of time.


Glycogen consists of branched chains of glucose and it is how glucose is stored in the body.


Glycogenolysis is the process whereby glycogen is broken down into glucose, a process that occurs when the body requires energy.


Insulin is a natural hormone made by the pancreas that controls the level of the sugar glucose in the blood. Insulin permits cells to use glucose for energy without it glucose cannot be utilised. Insulin stimulates skeletal muscle fibers to take uo glucose and convert it to glycogen. It also stimulates liver cells in the uptake of glucose from the blood and convert it to glycogen and inhibits production of the enzymes involved in the break down of glycogen.

You can browse the Glycemic Index and Glycemic Load by food category from the links in the table below.

Glycemic Index and Glycemic Load List

African, Amaranth, Arabic and Turkish, Asian, Asian Indian, Australian aboriginal, Barley, Beverages, Breads, Breakfast cereal bars, Breakfast cereals and related products, Cakes, Chapatti, Cookies, Corn and maize, Couscous, Crackers, Dairy product alternatives, soy-based, Dairy products and alternatives, Drinks made from drinking mix powders, Fruit and fruit products, Infant formula and weaning foods, Israeli, Juices, Legumes and nuts, Meal replacement products, Millet, Mixed meals and convenience foods, Nutritional-support products, Nuts, Pacific Islanders, Pasta and noodles, Pima Indian, Potato, Rice, Root vegetables, Snack foods and confectionary, Soups, South American, Spaghetti, Sports bars, Sports drinks, Sugar alcohols and sugar-replacement compounds, Sugars and sugar alcohols, Vegetables, Wheat, Worldwide Sport Nutrition Supplements,

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