High Glycemic Index (GI) Foods

Here’s a list of fruits with a high glycemic index (GI), typically ranging from 70 and above:

• Watermelon – 72-80

• Pineapple – 66-80

• Mango – 60-72

• Grapes (fresh) – 59-76

• Bananas (ripe) – 51-75

• Dates – 103

• Lychee – 68

• Cantaloupe – 65-70

• Papaya – 60-70

• Figs (dried) – 61-87

• Raisins – 64-72

• Fruit cocktail (canned) – 62-72

• Peaches (canned) – 55-70

• Pears (canned) – 57-70

• Cherries (sweet) – 63-74

• Plums (dried) – 55-65

These fruits, although healthy, can cause a rapid rise in blood sugar levels due to their high glycemic index. It’s important to consume them in moderation if you're monitoring blood sugar levels.

Here’s a list of vegetables with a high glycemic index (GI), typically above 70:

• Potatoes (boiled) – 82-85

• Baked potatoes (with skin) – 85-90

• Instant mashed potatoes – 85-90

• Sweet potatoes (cooked) – 70-94

• Pumpkin (boiled) – 75-83

• Carrots (boiled) – 70-92

• Parsnips – 97

• Taro – 74-85

• French fries (homemade) – 75-85

• Beets (boiled) – 64-72

These vegetables can cause a sharp rise in blood sugar levels due to their high glycemic index. While they offer nutritional value, it's important to consume them in moderation if you're concerned about blood sugar regulation.

Here’s a list of carbohydrate-rich foods with a high glycemic index (GI), typically above 70:

• White bread – 70-75

• Bagels – 72-72

• Cornflakes – 81-84

• Rice cakes – 78-80

• Instant oatmeal – 75-83

• White rice (short-grain) – 72-73

• Instant noodles – 75-85

• Couscous – 65-70

• Pretzels – 83-85

• Breakfast cereals (other than oats) – 70-80

• Waffles – 76-77

• Pizza dough – 80-85

• White pasta – 80-85

• Tapioca (cooked) – 70-80

• Barley (pearled) – 66-70

• Crackers (plain) – 70-75

• Popcorn (buttered) – 72-82

• Chips (potato) – 75-85

• Granola bars – 70-80

These carbohydrate sources have a high glycemic index and may cause a quick spike in blood sugar. If you're managing blood sugar levels, it’s best to consume these in moderation or pair them with low-GI foods to balance their impact.

Here’s a list of dairy products with a high glycemic index (GI), typically above 70:

• Low-fat chocolate milk – 75-80

• Sweetened yogurt – 70-85

• Ice cream – 60-80 (depending on type)

• Milkshakes (commercial) – 75-80

• Fruit-flavored yogurt – 75-80

Though dairy is often a good source of protein and calcium, some processed or sweetened dairy products can have a high glycemic index due to added sugars. It's best to opt for unsweetened versions (like plain yogurt or milk) to minimize the impact on blood sugar.

Here’s a list of nuts and legumes with a high glycemic index (GI), typically above 70:

Nuts (generally low GI, but a few exceptions)

Most nuts tend to have a low GI, but there are some that may have moderate to higher GI, particularly if processed:

• Cashews – 74

• Macadamia nuts – 72 (processed, but raw typically lower)

Legumes:

Legumes tend to have a lower GI on average, but there are a few that fall into the high GI category:

• Parboiled white lentils – 71-77

• Baked beans (with added sugar) – 74

• Chickpeas (cooked, in some cases) – 72-76

• Black-eyed peas (boiled) – 74-80

• Red lentils (cooked) – 75-79

• Kidney beans (canned) – 70-75

Most legumes have a moderate-to-low GI overall, and the processing methods (like baking or adding sugars) can increase their glycemic index. For example, whole chickpeas or lentils typically have a lower GI than their processed counterparts.

If you’re trying to manage blood sugar, it’s helpful to choose whole, unprocessed legumes and avoid adding sugars or syrups when preparing them.