Glycemic Index Table
Official Glycemic Index Values 2026
What is the Glycemic Index?
The Glycemic Index (GI) is a value that reflects how quickly foods raise blood glucose levels. Controlling GI is a key element of nutrition for type 2 diabetes.
Low GI (up to 55) — Recommended
Medium GI (56–69) — Moderate
High GI (70+) — Limit
Popular Products and Their GI
Use this table for daily food choices. Priority is the green zone.
| Product | GI | Category |
|---|---|---|
| Cucumbers, Tomatoes, Broccoli | 15 | Low |
| Eggplants, Zucchini | 20 | Low |
| Lentils, Beans | 30 | Low |
| Apples, Green Pears | 35 | Low |
| Buckwheat (Groats) | 50 | Low |
| Oatmeal (Not Instant) | 55 | Medium |
| Brown Rice, Al Dente Pasta | 60 | Medium |
| Bananas, Melon | 65 | Medium |
| Mashed Potatoes, Watermelon | 75 | High |
| White Rice, White Bread | 85 | High |
| Honey, Sugar, Sweets | 90+ | High |
How do we calculate GI?
Glycemic Index is the rate at which carbohydrates break down into glucose. We use the international scale (pure glucose is taken as 100 units).
- Preparation Method: The longer a product is cooked, the higher its GI becomes.
- Fiber: Fiber slows down the absorption of sugar.
- Acidity: Lemon juice in a dish slightly lowers the GI.
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