Glycemic Index Chart for Common Foods

Food & Nutrition Mia Garnsey

Glycemic Index for Grains

Barley: 28
Quinoa: 53
Rolled oats: 55
Couscous: 65
Popcorn: 65
Brown rice: 68
White rice: 73
Whole wheat bread: 74
White bread: 75

Glycemic Index for Legumes

Soybeans: 16
Kidney beans: 24
Chickpeas: 28
Lentils: 32

Glycemic Index for Dairy and Dairy Alternatives

Soymilk: 34
Skim milk: 37
Whole milk: 39
Ice cream: 51
Rice milk: 86

Glycemic Index for Sweeteners

Fructose: 15
Coconut sugar: 54
Maple syrup: 54
Honey: 61
Table sugar: 65

It will be easy to stick to a low glycemic diet if you know the glycemic index of your favorite foods.

Mia Garnsey September 1, 2023

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