Locations:
Search IconSearch

What Is the Glycemic Index?

Use it to identify which foods can cause wild swings in your blood sugar

low glycemic diet healthy foods

Growing up, you were probably told to limit sweets. That meant not overdoing it on Halloween candy, for example, or having that extra bowl of sugary breakfast cereal.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

While adult-you might be tempted to throw caution to the wind and eat whatever you want, maintaining a healthy diet is more important than ever.

One way of looking at a healthy diet is considering where foods fall on the glycemic index.

“The glycemic index is used to classify foods that contain carbohydrates, their potential for raising blood sugar and how quickly they raise your blood sugar,” says registered dietitian Anthony DiMarino, RD, LD.

DiMarino explains how the glycemic index can help you choose healthy foods.

What is the glycemic index?

The glycemic index measures how quickly foods that contain carbohydrates can increase your blood sugar. The scale is 0 to 100. Foods can fall into one of three categories:

  • Low glycemic index: 1 to 55
  • Medium glycemic index: 56 to 69
  • High glycemic index: 70 and higher

Essentially, the glycemic index shows that not everything that contains the exact same amount of grams of carbs will behave the same way in your body. You can measure how your body responds to a cup of orange juice versus how it reacts to other food items: a banana, 25 grams of candy or 25 grams of whole-grain bread.

The reason for these differences comes from how carbs react in your body. Simple carbohydrates — say, the sugars found in soda and sweet desserts — are broken down faster than the more complex carbohydrates found in some vegetables and whole-grain foods. As a result, your blood sugar spikes and then falls rapidly. Over time, doctors believe these constant surges and retreats play a part in people becoming insulin resistant.

Advertisement

Glycemic index chart

When it comes to how to calculate glycemic index numbers, doctors have measured only certain foods or classes of foods (foods like meats, fats and oil don’t contain carbs).

To determine glycemic index numbers, doctors observe how healthy people’s blood sugar levels change after ingesting carb-containing foods. By measuring subsequent blood sugar levels — and comparing it to a baseline — they can determine where a food falls on a scale of zero to 100, where 100 represents pure glucose and zero is a food with no sugar at all.

Use this glycemic index food chart as a starting point.

Low-glycemic index foods

Foods with a number that’s 55 or less include:

  • Apple
  • Banana
  • Barley
  • Broccoli
  • Carrots
  • Cashews
  • Chickpeas
  • Dark chocolate
  • Eggplant
  • Lemons
  • Lettuce
  • Limes
  • Mango
  • Oranges
  • Peanuts
  • Pears
  • Peppers
  • Plain yogurt
  • Skim milk
  • Strawberries
  • Tomatoes
  • Whole milk

Medium-glycemic index foods

Foods that have a range of 56-69 on the glycemic index include:

  • Brown rice
  • Couscous
  • Pineapple
  • Popcorn
  • Potato chips
  • Soda
  • Sweet potato

High-glycemic index foods

Foods that have a glycemic index number of 70 or more include:

  • Cereal
  • Cheeseburger
  • Corn chips
  • Doughnuts
  • French fries
  • Fried chicken
  • Mashed potatoes
  • Pizza
  • Pretzels
  • Sports drink
  • White bread

The University of Sydney has a useful glycemic index of foods database you can search.

Glycemic Index FINAL

Why calculating the index isn’t exact

DiMarinocautions that determining the glycemic index ratings for individual foods is an imperfect science. Factors like how food is processed or prepared plays a role.

For example, one study of instant oatmeal shows that it had a glycemic index of 79, which is the high range. Yet steel-cut rolled oats have a glycemic index of 55, which puts it in a low glycemic index.

Different versions of the same food will also vary due to ingredients. For example, yogurt that’s marketed for kids is going to taste delicious because it has a lot of sugar or artificial sweeteners, like high fructose corn syrup — versus plain Greek, regular fat yogurt.

“They might have very similar amounts of carbs, but the glycemic index is very different because of the number of proteins and fats and the quality and quantity of the sugar that’s in there,” says DiMarino.

How much you eat of a certain carb-heavy food can also have an effect. For example, a small sip or two of soda won’t have as big an impact on your body as a large portion of whole-grain rice — even though the latter is generally perceived as healthier.

As with many diets, DiMarinostresses that “moderation” is key, as is striking a balance between eating low and high glycemic index foods.

“We’re all human,” he says. “It’s very difficult for most of us to try to eliminate any one kind of food if we like it. So, it’s all about having portions that are reasonable and not going overboard.”

Advertisement

Advertisement

Learn more about our editorial process.

Related Articles

person about to take a walk outdoors
November 17, 2023/Diabetes & Endocrinology
How Walking After Eating Impacts Your Blood Sugar

Even a short walk can make a positive difference

A small wooden spoon brimming with cinnamon alongside a pile of cinnamon sticks
December 23, 2020/Diabetes & Endocrinology
Can Taking Cinnamon Supplements Lower Your Blood Sugar?

Some studies find benefits for people with diabetes

Cup of coffee on saucer, with scattered coffee beans and chocolate chunks, and baked goods
March 21, 2025/Nutrition
Caffeine: What It Is and What It Does

This common stimulant can help you feel more awake, alert and focused, but too much of it can cause side effects

Uncured strips of bacon on butcher's paper, with salt nearby
March 18, 2025/Nutrition
Is Uncured Bacon Healthier or Just Hype?

While uncured bacon is preserved differently, it’s still processed meat and poses similar risks as cured bacon

Woman eating a salad at her kitchen counter
March 18, 2025/Nutrition
Can Time-Restricted Eating Help You Lose Weight?

Consuming all of your calories in an eight- to 12-hour timeframe may help you drop pounds

Pickle juice in a glass on a wooden board with pickles
March 11, 2025/Nutrition
Is Pickle Juice Good for You? 6 Potential Benefits

Pickle juice has a reputation as a probiotic powerhouse, workout recovery aid, hangover cure and more

Person holding smartphone, looking at diet app
March 10, 2025/Weight Loss
How the Cleveland Clinic Diet App Works

No one diet is right for everyone — but the Cleveland Clinic Diet app meets your personalized needs

Different types of flour poured out in rows
March 4, 2025/Nutrition
Are Some Flours Healthier Than Others? Here Are 8 Worth Trying

Options like almond, oat and coconut flours offer a decent amount of protein and fiber

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad