GLYCEMIC INDEX OF FOODS
When you consume foods and beverages containing carbohydrates, the body breaks them down into glucose in the upper digestive tract. Following that, the smaller sugar molecules get absorbed into the bloodstream before they’re released for use by the cells to produce energy. Basically, eating and drinking carbs increases the amount of sugar in the blood.
How much glucose is circulating in the blood after eating and drinking carbs has implications for health and wellbeing. Various factors can influence that amount and one of those diet-related variables is the type of carbohydrates that are taken in.1How far removed a carbohydrate is from its natural state, what macronutrient it’s consumed alongside of, and the employed preparation or cooking method are among the other considerations that can influence blood glucose levels. Factors that don’t have to do with the diet include stress, inadequate sleep, certain medications, and the time of day. The glycemic index works as a tool to estimate how immediate or gradual the metabolic effect is of certain foods on your blood sugar levels so you can better manage them.
The glycemic index (GI) is a scale with values ranging from 0 to 100. Foods and beverages with slow-digesting carbohydrates that lead to a gradual rise in blood sugar have a GI score below 55. Carbohydrates in that range provide steady energy, promote satiety, and reduce the risk of cardiovascular disease, stroke, and type 2 diabetes, among other conditions. Carbohydrate sources with a GI above 70 are digested quickly and cause a rapid rise in blood sugar. Faster onset of hunger, increased fat storage, chronic inflammation, and insulin resistance are associated with regular consumption of carbohydrates in that range. Those that fall between a score of 56 to 69 have a moderate impact by digesting sooner than low GI items but producing less of a spike in blood sugar than carbs with a high GI, which makes them a balanced choice.
NOTE: Glycemic index values are determined by giving individuals 50 grams of a particular item and then measuring the effect on their blood glucose levels after two hours. That finding is compared against the effect on their blood glucose levels over a two hour period when they were also given 50 grams of a standardized item, which is commonly sugar. The glycemic index is a ratio of those two measures. As demonstrated, the glycemic index doesn’t account for portion size, so some values can be misleading. Towards that point, there are items with a low glycemic value that can cause a significant blood sugar spike if consumed in large amounts because they have a high carbohydrate density. Conversely, some items with a high glycemic value have a carbohydrate density that’s so low that consuming an unrealistic quantity would be necessary to spike blood sugar to its projected figure. That’s one reason to exercise discretion. Another is that in addition to total carbohydrates and serving size not directly factoring into the calculation of glycemic values, neither do other aspects of nutritional content, such as protein, fiber, beneficial and bad fats, sodium, and calories, as well as vitamins, minerals, and antioxidants. Considering that limitation, the glycemic index by itself shouldn’t be taken as an indicator of the overall healthfulness of any edible or drinkable product.
LOW (0-55)
FRUITS
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• Apples
• Apricots
• Asian Pear
• Avocados
• Bananas, Ripe (Yellow)
• Bananas, Underripe (Green)
• Blueberries
• Breadfruit, Boiled
• Breadfruit, Steamed
• Cherries
• Coconut
• Cranberries
• Dates
• Durian
• Figs
• Goji Berries
• Grapefruit
• Grapes
• Guava
• Jujube
• Kiwi
• Kumkuats
• Lemons
• Limes
• Lychee
• Mangos
• Mangosteen
• Nectarines
• Oranges
• Passion Fruit
• Peaches
• Pears
• Persimmons
• Plums
• Pomegranate
• Pomelo
• Prickly Pear
• Prunes
• Quince
• Raspberries
• Sea Buckthorn
• Soursop
• Star Fruit
• Strawberries
VEGETABLES
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• Arrowroot
• Artichokes
• Asparagus
• Broccoli
• Brussels Sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Corn
• Cucumber
• Eggplant
• Green Beans
• Jerusalem Artichokes
• Jicama
• Kale
• Kohlrabi
• Leeks
• Lettuce
• Mushrooms
• Nopales
• Olives
• Onions
• Parsnips, Boiled
• Peppers
• Plantains
• Radish
• Rhubarb
• Spinach
• Squash, Acorn
• Squash, Butternut
• Squash, Spaghetti
• Sweet Potatoes, Boiled
• Sweet Potatoes, Steamed
• Taro
• Tomato Sauce
• Tomatoes
• Turnips
• Yams, Boiled
• Zucchini
GRAINS
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• Amaranth
• Barley Groats
• Buckwheat
• Bulgur
• Couscous
• Egg Noodles
• Glass Noodles
• Kamut
• Millet, Barnyard
• Millet, Foxtail
• Oats, Steel-Cut
• Pasta, Black Bean
• Pasta, Buckwheat
• Pasta, Chickpea
• Pasta, Durum Wheat
• Pasta, Lentil
• Pasta, Quinoa
• Pasta, White Wheat
• Pasta, Whole Wheat
• Quinoa
• Rice Bran
• Rice, Basmati
• Rice, Black
• Rice, Brown Basmati
• Rice, Red
• Rice, Wild
• Rye
• Rye Flakes
• Seitan
• Semolina
• Soba Noodles
• Teff
• Wheat
• Wheat Bran
• Wheat Flakes
BREAD
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• Artisan Sourdough Bread
• English Muffin, Whole Wheat
• Flaxseed Bread
• Pumpernickel Bread
• Sourdough Rye Bread
• Sprouted Bread
• Tortilla, Corn
• Tortilla, Flour
• Tortilla, Whole Wheat
• Whole-Grain Oat Bread
• Whole Wheat Sourdough Bread
CEREALS
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• Frosted Flakes®
• Muesli
FLOUR
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• Almond Flour
• Buckwheat Flour
• Cassava Flour
• Chickpea Flour
• Kamut Flour
• Oat Flour
• Rye Flour
• Whole Barley Flour
• Whole Wheat Flour
LEGUMES
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• Adzuki Beans
• Alfalfa Sprouts
• Baked Beans
• Black Beans
• Black Turtle Beans
• Black-Eyed Peas
• Butter Beans
• Cannellini Beans
• Chickpeas
• Edamame
• Great Northern Beans
• Green Peas
• Kidney Beans
• Lentils, Green
• Lentils, Red
• Lima Beans
• Moth Beans
• Mung Beans
• Navy Beans
• Pigeon Peas
• Pinto Beans
• Refried Beans
• Soy Beans
• Split Peas
• Tamarind
• Tempeh
• Textured Vegetable Protein (TVP)
• Tofu
NUTS
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• Almonds
• Cashews
• Chestnuts
• Hazelnuts
• Peanuts
• Pecans
• Pine Nuts
• Pistachios
• Walnuts
SEEDS
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• Chia Seeds
• Flaxseeds
• Hemp Seeds
• Pumpkin Seeds
• Sunflower Seeds
DAIRY
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• Cheese, American
• Cheese, Cheddar
• Cheese, Feta
• Cheese, Mozzarella
• Cheese, Parmesan
• Cheese, Swiss
• Cottage Cheese
• Cream Cheese
• Frozen Yogurt
• Goat Milk
• Ice Cream, Full Fat
• Ice Cream, Skim Milk
• Ice Cream, Sugar-Free
• Kefir
• Milk, 1%
• Milk, 2%
• Milk, Chocolate
• Milk, Evaporated
• Milk, Powdered
• Milk, Skim
• Milk, Whole
• Ricotta Cheese
• Sherbet
• Yogurt, Full Fat
• Yogurt, Greek
• Yogurt, Low Fat
• Yogurt, Nonfat
DAIRY ALTERNATIVES
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• Almond Milk, Unsweetened
• Coconut Milk
• Nut Cheese
• Soy Milk, Sweetened
• Soy Milk, Unsweetened
CANDY
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• Almond Joy® Bars
• Chocolate, Milk
• Chocolate, White
• M&Ms®
• Mounds® Bar
• Snickers® Bar
• Twix® Bars
SNACKS
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• Applesauce, Unsweetened
• Chocolate, Dark270-85 percent cacao.
• Corn Nuts
• Custard
• Dried Apples
• Dried Apricots
• Dried Bananas
• Dried Peaches
• Jell-O®, Sugar-Free
• Mixed Nuts
• Plantain Chips
• Pralines
• Pudding, Chia
• Pudding, Sugar-Free
• Tortilla Chips, Blue Corn
• Trail Mix
SPREADS
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• Almond Butter
• Cashew Butter
• Fruit Preserves, Regular
• Fruit Preserves, Sugar-Free
• Jam, Regular
• Jam, Sugar-Free
• Jelly, Sugar-Free
• Marmalade, Sugar-Free
• Nutella®
• Peanut Butter
• Pistachio Butter
CONDIMENTS
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• Guacamole
• Hot Sauce
• Hummus
• Ketchup
• Kimchi
• Mayonnaise
• Mustard
• Ranch Dressing
• Relish
• Salsa
• Sauerkraut
• Soy Sauce
• Sriracha
• Tahini
• Tartar Sauce
• Teriyaki Sauce
• Vinegar
• Vinegar, Apple Cider
• Vinegar, Balsamic
• Worcestershire Sauce
SWEETENERS
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• Acesulfame K
• Advantame
• Agave Syrup
• Allulose
• Aspartame
• Birch Syrup
• Brazzein
• Brown Rice Syrup
• Carob Syrup
• Coconut Palm Sugar
• Date Sugar
• Erythritol
• Fructooligosaccharides
• Fructose
• Honey
• Hydrogenated Starch Hydrolysates
• Inulin
• Isomalt
• Isomaltulose
• Lactitol
• Maltitol
• Mannitol
• Maple Syrup
• Molasses
• Monk Fruit
• Neotame
• Saccharin
• Sorbitol
• Sorghum Syrup
• Stevia
• Sucralose
• Tagatose
• Thaumatin
• Xylitol
• Yacon Syrup
ALCOHOL
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• Beer, Light
• Brandy
• Champagne
• Gin
• Hard Cider
• Hard Seltzer
• Mezcal
• Porter
• Rosé
• Rum
• Stout
• Tequila
• Vodka
• Whiskey
• Wine, Dessert
• Wine, Red
• Wine, White
BEVERAGES
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• Apple Cider
• Apple Juice, Unsweetened
• Carrot Juice, Unsweetened
• Cherry Juice, Sweetened
• Cherry Juice, Unsweetened
• Club Soda
• Coffee
• Coca-Cola®, Diet
• Cranberry Juice, Unsweetened
• Dr. Pepper®, Diet
• Ginger Ale, Diet
• Grape Juice, Sweetened
• Grape Juice, Unsweetened
• Grapefruit Juice, Unsweetened
• Kombucha
• Lemon Juice
• Mountain Dew®, Diet
• Orange Juice, Unsweetened
• Pepsi®, Diet
• Pineapple Juice, Unsweetened
• Seltzer Water
• Sprite®, Diet
• Tea
• Tonic Water, Diet
• Tomato Juice, Canned
• Yerba Maté
MEDIUM (56-69)
FRUITS
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• Cantaloupe
• Honeydew
• Papaya
• Pineapple
VEGETABLES
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• Beetroots
• Beets
• Yams, Fried
GRAINS
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• Barley, Pearled
• Corn, Canned
• Cornmeal
• Oats, Rolled
• Farro, Pearled
• Millet, Finger (Ragi)
• Millet, Little
• Millet, Kodo
• Millet, Pearl
• Millet, Sorghum (Jowar)
• Pita Bread
• Ramen, Buckwheat
• Ramen, Whole Wheat
• Rice Noodles
• Rice, Brown
• Sorghum
• Spelt, Pearled
• Triticale
• Udon Noodles
BREAD
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• Breadsticks, Whole Grain
• Milk Bread
• Rye Bread
CEREALS
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• Cream Of Wheat®, Traditional
• Frosted Mini-Wheats®
• Honey Nut Cheerios®
• Life® Cereal
• Raisin Bran®
• Special K®
FLOUR
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• Quinoa Flour
• Spelt Flour
• Wholemeal Flour
DAIRY
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• Ice Cream, Regular
• Milk, Condensed
DAIRY ALTERNATIVES
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• Almond Milk, Sweetened
• Oat Milk, Unsweetened
CANDY
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• Mars® Bar
• Milky Way® Bar
• Raisinets®
SNACKS
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• Banana Chips
• Dried Cranberries
• Dried Figs
• Popcorn
• Raisins
• Wheat Crackers
SPREADS
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• Marmalade, Regular
• Marshmallow Creme
SWEETENERS
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• Sugar, Brown
• Sugar, White
ALCOHOL
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• Amber Ale
• Hefeweizen
• Pale Ale
• Pilsner
BEVERAGES
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• Beer, Regular
• Coca-Cola®, Regular
• Dr. Pepper®, Regular
• Ginger Ale, Regular
• Grapefruit Juice, Sweetened
• Mountain Dew®, Regular
• Pepsi®, Regular
• Red Beet Juice
• Sprite®, Regular
• Tonic Water, Regular
HIGH (70-100)
FRUITS
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• Bananas, Overripe (Brown)
• Breadfruit, Roasted
• Jackfruit
• Watermelon
VEGETABLES
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• Carrots, Cooked
• Carrots, Mashed
• Cassava
• Parsnips, Mashed
• Potatoes, Baked
• Potatoes, Boiled
• Potatoes, Fried
• Potatoes, Mashed
• Pumpkin
• Rutabaga
• Sweet Potatoes, Baked
• Turnips, Boiled
GRAINS
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• Pasta, Brown Rice Flour
• Pasta, Corn Flour
• Pasta, White Rice Flour
• Ramen, Instant
• Rice Flakes
• Rice, Instant
• Rice, Jasmine
• Rice, White
BREAD
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• Bagel, Plain
• Bagel, Wheat
• Breadsticks, Traditional
• English Muffin, Traditional
• French Baguette
• Hawaiian Bread
• Italian Bread
• Naan
• Potato Bread
• Rice Bread
• White Bread
• Whole Wheat Bread
CEREALS
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• Apple Jacks®
• Bran Flakes
• Cap’n Crunch®
• Cheerios®
• Cinnamon Toast Crunch®
• Coco Pops®
• Cookie Crisp®
• Corn Flakes
• Corn Pops®
• Corn Chex®
• Cream Of Wheat®, Instant
• Crispix®
• Froot Loops®
• Golden Grahams®
• Grape-Nuts®
• Honey Smacks®
• Lucky Charms®
• Oats, Instant
• Rice Chex®
• Rice Krispies®
• Shredded Wheat®
• Total® Whole Grain Cereal
• Weetabix®
• Wheaties®
FLOUR
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• Amaranth Flour
• Arrowroot Flour
• Corn Flour
• Potato Flour
• Rice Flour
• Sorghum Flour
• Tapioca Flour
• White Flour
LEGUMES
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• Fava Beans
DAIRY ALTERNATIVES
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• Oat Milk, Sweetened
• Rice Milk, Sweetened
• Rice Milk, Unsweetened
CANDY
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• Gummy Bears
• Jelly Beans
• KitKat® Chocolate Wafers
• LIFE SAVERS®
• Skittles®
• Twizzlers®
SNACKS
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• Cornbread
• Donuts
• Dried Dates
• Fruit Roll-Ups®
• Graham Crackers
• Jell-O®, Traditional
• Pop-Tarts®s
• Potato Chips
• Pretzels
• Pudding, Traditional
• Rice Cakes
• Saltine Crackers
• Soda Crackers
• Tortilla Chips, Regular
• Twinkies®
• Vanilla Wafers
SPREADS
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• Jelly, Regular
CONDIMENTS
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• Barbeque Sauce
SWEETENERS
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• Dextrose
• Maltose
• Trehalose
ALCOHOL
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• Craft IPA
BEVERAGES
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• Carrot Juice, Sweetened
• Cranberry Juice, Sweetened
• Gatorade®
• Hot Cocoa Mix
• Orange Juice, Sweetened
• Pineapple Juice, Sweetened
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