The GI Values of Common Foods

Find out what is the glycaemic index of common foods so you can better manage your blood glucose.

The glycaemic index (or GI for short) ranks carbohydrate containing foods on a scale from one to 100 based on how quickly and how much they raise blood glucose after eating.

Foods that cause the most rapid rise in blood glucose are given higher GI values, while those that cause more gradual rise in blood glucose are given lower GI values.

The table below groups common carbohydrate foods according to their GI value. Choose those with a lower GI for your meals.

	Foods	GI
Choose more of these	Starchy staples. Wholemeal pasta (boiled), oat bran, muesli, pearled barley, noodles Whole fruit. Apple, peach, pear, orange, kiwi, grapefruit, prune, berry, mango, pineapple Vegetables. Green leafy vegetable, broccoli, tomato, onion, mushroom, carrot, pea, corn Beans and nuts. Legume, chickpea, lentil, kidney bean, red bean, green bean, soy bean, baked bean, cashew nut, peanut Dairy products. Milk (low fat), yoghurt (low fat), ice-cream Snacks. Corn chip (plain), popcorn (plain), peanut, snickers bar Beverage. Water	LOW 0 to 55
	Starchy staples. Brown rice, basmati rice, wholemeal bread, rye bread, pita bread, quick oats, rolled oats, couscous, pasta Whole fruit. Banana, grape, papaya, lychee Snacks. Raisin	MEDIUM 56 to 69
Choose less of these	Starchy staples. White rice, nasi lemak, mee goreng, red bean pau, white bread, bagel, corn flakes, puffed rice, instant oats Whole fruit. Melon Vegetables. Potato (baked, boiled or mashed), sweet potato, pumpkin Snacks. Pretzel, rice cake, cracker, dried dates	HIGH 70 to 100