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Find out what is the glycaemic index of common foods so you can better manage your blood glucose.
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.
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, pumpkin
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, dried date
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
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
Snacks. Pretzel, rice cake, cracker, dates
70 to 100
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This article was last reviewed on
Tuesday, August 31, 2021
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