Food & glucose

Glycemic Index (GI) chart by food group

GI reflects how quickly a food raises blood glucose compared with pure glucose (GI = 100). Lower is generally steadier. Values vary by ripeness, cooking method, brand, and portion—use this as a friendly guide, not a rulebook.

Low ≤ 55 Medium 56–69 High ≥ 70

Fruit

🍎

Apple

GI ~ 36–44

LowMost varieties

🍌

Banana

GI ~ 48–62

MediumHigher when riper

🍇

Grapes

GI ~ 55–65

Medium

🍉

Watermelon

GI ~ 70–76

HighBut GL can be modest per typical serving

🫐

Berries (mixed)

GI ~ 25–40

Low

Bread

🍞

White bread

GI ~ 70–85

High

🍞

Whole‑grain bread

GI ~ 50–62

Medium

🥖

Sourdough

GI ~ 50–65

MediumFermentation may blunt rise

Rice

🍚

Basmati

GI ~ 50–58

Medium

🍚

Brown rice

GI ~ 50–66

MediumVaries by variety & cook

🍚

Jasmine / sushi

GI ~ 70–89

High

Legumes

🥣

Lentils

GI ~ 28–36

Low

🥙

Chickpeas (garbanzo)

GI ~ 28–36

Low

🫘

Black beans

GI ~ 30–38

Low

Dairy products

🥛

Milk (cow)

GI ~ 30–38

Low

🍶

Yogurt (plain, unsweetened)

GI ~ 23–36

Low

🍨

Ice cream (typical)

GI ~ 45–60

MediumSugar + fat = moderate GI

Compact table

Food	Group	Typical GI Range	Category	Notes

Educational only—GI values are approximate and vary by product, ripeness, and preparation. For personal medical advice, consult a clinician.