Low Glycemic Index Food Medium Glycemic Index High Glycemic Index Food

List 0 - 55 Food List 56 - 70 List 70+

Kale 5 Oat meal cookies 55 Millet 71
Spinach 6 Oat meal 55 Water Melon 72
Broccoli 10 Pop corn 55 Marched potatoes 73
Cabbage 10 Sorghum 55 Cheerios 74
CauliFlower 12 Sweet corn 56 French fries 75
Vegetables < 15 White rice 56 Donut 75
Peanuts < 15 Basmati rice 58 Waffles 76
Low fat yoghurt (No Sugar) < 15 Pounded yam 61 Tapioca 76
Tomatoes < 15 Ice cream 61 Vanilla wafers 77
Plum 24 Honey 61 White bread 79
Grapefruit 25 Cola soft drink 63 Baked potato 76
Low fat yoghurt (with Sugar) 33 Macaroni 64 Coco pops 77
Apple 36 Raisin 64 Corn flakes 80
Pear 36 Table Sugar (Sucrose) 65 Rice krispies 82
Tomato juice 38 Pineapple 66 Mashed potato 83
Carrot, cooked 39 Yam flour cooked 66 Instant Oat meal 83
Unripe plantain 40 Whole wheat bread 68 Fufu 84
Apple juice 41 Orange soft drink 68 White rice 85
Moi-moi 41 Cranberry juice 68 Abacha 85
Dates 42 Garri 92
Grape 43
Orange 43
Akara 44
Pineapple Juice 46
Banana bread 47
Carrot 47
Grapefruit Juice 48
Oat Bran Bread 48
Sweet potato 48
Banana 48
Snickers bar 50
Brown rice/ofada rice 50
Rolled oats 50
Yam 51
Orange Juice 52
Plantain 53
Potato chips 54
Brown rice 54
Corn on the cob 54
Amala 54