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Glycemic Index Table for Diabetics

In addition, in order not to eat foods that do not contain sugar, diabetics also monitor the glycemic index of foods. Of course, this is not surprising, because this indicator is directly related to the release of sugar into the blood. It is much easier to take this indicator into account if there is a table of glycemic index of foods for diabetics at hand. For convenience, they are divided not only by classification and index of GI, but also “by size”: from high to low.

ClassificationNameGI indicator
High Glycemic Index Food Table (70-100)
SweetsCornflakes85
Sweet popcorn85
Muesli with raisins and nuts80
Unsweetened waffles75
Milk chocolate70
Carbonated drinks70
Bread and dough productsWhite bread100
Sweet pastry95
Gluten Free Bread90
Hamburger rolls85
Cracker80
Donuts76
Baguette75
Croissant70
Sugar derivativesGlucose100
White sugar70
Brown sugar70
Cereals and dishes from themWhite rice90
Rice milk pudding85
Milk rice porridge80
Millet71
Soft wheat vermicelli70
Pearl barley70
Couscous70
Semolina70
FruitDates110
Blueberry99
Apricots91
Watermelon74
VegetablesBaked potatoes95
Fried potato95
Potato casserole95
Boiled carrots85
Mashed potatoes83
Pumpkin75
Table of foods with an average glycemic index (50-69)
SweetsJam65
Marmalade65
Marshmallow65
Raisins65
Maple syrup65
Sorbet65
Ice cream (with added sugar)60
Shortbread55
Bread and dough and wheat productsWheat flour69
Black yeast bread65
Rye and whole grain bread65
Pancakes63
Pizza "Margarita"61
Lasagna60
Arabic pita57
Spaghetti55
FruitFresh pineapple66
Canned pineapple65
Banana60
Melon60
Papaya fresh59
Canned Peaches55
Mango50
Persimmon50
Kiwi50
Cereals and cerealsInstant oatmeal66
Muesli with sugar65
Long grain rice60
Oatmeal60
Bulgur50
BeveragesOrange juice65
Dried fruits compote59
Grape Juice (Sugar Free)53
Cranberry Juice (Sugar Free)50
Sugar-free pineapple juice50
Apple juice (sugar free)50
Stewed beet65
VegetablesJacket potatoes65
Sweet potato64
Canned vegetables64
Earthen pear50
SaucesIndustrial mayonnaise60
Ketchup55
Mustard55
Milk productsButter55
Sour cream 20% fat55
Meat and fishFish cutlets50
Fried beef liver50
Low GI Food Table (0-49)
FruitCranberry47
Grapes44
Dried apricots, Prunes40
Apple, orange, quince35
Pomegranate, peach34
Apricot, grapefruit, pear, nectarine, tangerine34
Blackberry29
Cherries, raspberries, red currants23
Strawberry wild-strawberry20
VegetablesCanned green peas45
Chickpeas, dried tomatoes, green peas35
Beans34
Brown lentils, green beans, garlic, carrots, beets, yellow lentils30
Green lentils, golden beans, pumpkin seeds25
Artichoke, eggplant20
Broccoli, cabbage, Brussels sprouts, cauliflower, chili, cucumber,15
Leaf salad9
Parsley, basil, vanillin, cinnamon, oregano5
CerealsBrown rice45
Buckwheat40
Wild (black) rice35
Milk productsCurd45
Low fat natural yogurt35
Cream 10% fat30
Fat-free cottage cheese30
Milk30
Low-fat kefir25
Bread and wheat productsWhole grain bread toast45
Al dente cooked pasta40
Chinese noodles and vermicelli35
BeveragesGrapefruit Juice (Sugar Free)45
Carrot juice (sugar free)40
Compote (sugar free)34
Tomato juice33
SweetsFructose Ice Cream35
Jam (sugar free)30
Bitter chocolate (over 70% cocoa)30
Peanut Butter (Sugar Free)20

You can download the full spreadsheet so that you can always use it right here.

Watch the video: Best Low Glycemic Index Foods for Diabetics (May 2025).

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