Medium Glycemic Food List
Cooking Tip! - Whenever you cook a starch, like pasta, potatoes, rice, never overcook! When you overcook, it softens more and releases more glucose. Al dente is much better!
| FRUITS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Apple Juice, unsweetened |
40 |
10 |
Apricots, canned
in light syrup |
64 |
12 |
| Banana |
52 |
12 |
| Orange Juice |
52 |
12 |
Peaches, canned
in heavy syrup |
58 |
9 |
| Prunes |
29 |
10 |
| Strawberries |
40 |
10 |
| VEGETABLES |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Corn, sweet |
54 |
9 |
| Pumpkin |
75 |
3 |
| Rutabaga |
72 |
7 |
| POTATO |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| New Potato |
62 |
13 |
| Sweet Potato |
61 |
17 |
| LEGUMES |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Beans, baked |
48 |
7 |
| Beans, dried |
29 |
9 |
| Beans, black-eyed |
42 |
13 |
| Orange Juice |
52 |
12 |
| Beans, navy |
38 |
12 |
| Beans, lima |
32 |
10 |
| Pinto Beans |
39 |
10 |
| BREAD |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Barley Flour Breads |
67 |
9 |
| Whole Wheat Rye Bread |
58 |
8 |
Coarse Wheat Kernel
Bread (80% intact kernels) |
52 |
12 |
| BREAKFAST CEREALS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| All-Bran, Kellogg's |
50 |
9 |
| Cream of Wheat |
66 |
17 |
| Oatmeal, rolled oats |
58 |
13 |
| CEREAL GRAINS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Barley, cracked |
66 |
21 |
| Buckwheat (Canada) |
54 |
16 |
Cornmeal boiled in
salt water (Canada) |
68 |
9 |
| Sweet Corn (USA) |
60 |
20 |
| Taco shells, cormeal-based |
68 |
8 |
| Couscous, boiled |
65 |
23 |
Rice, long grain,
wild (Uncle Ben's) |
54 |
20 |
| Rice, basmati, boiled |
58 |
22 |
| Rice, brown |
55 |
18 |
| Rice, par boiled (USA) |
72 |
18 |
| BAKED GOODS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
Banana Cake
made without sugar |
55 |
16 |
Chocolate Cake
Betty Crocker |
38 |
20 |
| Muffin, apple without sugar |
48 |
9 |
| Cookies, Digestives (Canada) |
59 |
10 |
| Cookies, Oatmeal (Canada) |
54 |
9 |
| PASTA/NOODLES |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Fettuccine, egg |
40 |
18 |
| Linguine |
52 |
23 |
| Macaroni |
47 |
23 |
| Noodles, instant |
47 |
19 |
| Spaghetti, white |
44 |
21 |
| Spaghetti, whole wheat |
37 |
16 |
| SUGAR/SWEETENERS |
GLYCEMIC INDEX |
GLYCEMIC LOAD |
| Honey |
55 |
10 |
MEDIUM GLYCEMIC PROTEIN AND FATS
Return to Glycemic Index from Medium Glycemic Food List
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