If you want to manage your blood sugar, you need one thing above all else: clear guidance for your daily life. This is exactly where a table on the glycemic index can help. Because even though the concept is easy to explain, it often gets confusing in practice. Which foods cause blood sugar to rise slowly, and which ones lead to rapid spikes? Our glycemic index tables provide clarity!
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What is the glycemic index?
The glycemic index indicates how quickly and how strongly a carbohydrate-containing food affects blood sugar. Glucose serves as the reference, with its effect on blood sugar levels rated at 100. Foods are usually divided into three categories. A low GI is below 55, a medium GI is between 56 and 69, and a high GI is above 70.
Foods with a low glycemic index cause a slower rise, while a high glycemic index can lead to rapid blood sugar spikes. It is important to note, however, that the actual effect in everyday life depends on many factors, such as the combination with other nutrients or the method of preparation.
Why GI tables are helpful
A GI table helps you classify foods more quickly. It shows which products tend to affect blood sugar more steadily and which lead to greater fluctuations.
This can be a practical aid, especially when planning meals. Nevertheless, the GI should never be considered in isolation. Portion size, processing, and the composition of the meal also play an important role.
GI tables for the most important foods
The following tables provide an overview of typical foods and their glycemic index. They serve as a guide and help you recognize patterns and plan meals more effectively.
Whole-grain products
Whole-grain products contain more fiber than highly processed varieties. This slows the absorption of glucose into the bloodstream and ensures a more steady rise in blood sugar. But be careful: “whole grain” on the packaging doesn’t always mean a low GI. It also depends on how the grain is processed. For example, finely ground whole-grain flour enters the bloodstream faster than the whole grain.
| Food | GI | Category | Note |
| Oats | 55 | low | Perfect as a base for porridge |
| Whole-grain bread (whole grain) | 50 | low | Better than finely ground whole grain |
| Brown rice | 50 | low | Die ballaststoffreiche Alternative |
| Basmati rice | 60 | medium | A good compromise |
| White bread / Toast | 85 | high | The classic blood sugar trap |
| Cornflakes | 80 | high | Almost like pure sugar |
Legumes
Legumes are characterized by an extremely low glycemic index. At the same time, they provide plant-based protein and fiber, which makes them particularly filling and helps keep blood sugar levels stable. They are the perfect accompaniment to meals that would otherwise contain too many fast-acting carbohydrates.
| Food | GI | Category |
| Lentils (all varieties) | 30 | low |
| Chickpeas | 35 | low |
| Beans (white/black) | 30 | low |
| Kidney beans | 40 | low |
| Hummus | 30 | low |
Fruits
Fruit is often viewed as a single category, but there are significant differences. While some varieties have little effect on blood sugar, others cause a rapid spike. This table helps you identify the outliers.
| Food | GI | Category | Note |
| Apple | 35 | low | Eat with a shell! |
| Berries (strawberries, blueberries) | 25 | low | Low in sugar, high in fiber |
| Pear | 38 | low | Fills you up well thanks to pectin |
| Banana (yellow) | 55 | medium | Ripe bananas have a GI of up to 70 |
| Watermelon | 75 | high | Pay attention to portion size (glycemic load) |
Vegetables
Vegetables generally have a low glycemic index and can therefore be included generously in your diet. A well-known exception is potatoes, which can have very different glycemic values depending on how they are prepared—whether mashed, fried, or eaten whole.
| Food | GI | Category | Note |
|
Broccoli / Zucchini |
15 | low | Has almost no effect on blood sugar |
| Spinach / Leafy greens | 15 | low | Perfect as a “side dish” for meals |
| Eggplant / Bell peppers | 15 | low | High in volume, low in carbohydrates |
| Mushrooms (champignons, etc.) | 15 | low | High in protein and low on the glycemic index |
| Cauliflower / Brussels sprouts | 15 | low | The Fiber Wonder |
| Carrots (raw) | 35 | low | When cooked, the value rises to about 45 |
| Peas (green) | 48 | low | A little more starch than green vegetables |
| Beets | 64 | medium | Rich in micronutrients |
| Potatoes (boiled) | 70 | high | Eat it cold for resistant starch! |
| Pumpkin | 75 | high | High GI, but low calorie content per serving |
| Mashed potatoes | 85 | high | Fastest sugar availability |
Milchprodukte
Milchprodukte enthalten zwar Kohlenhydrate in Form von Laktose, führen aber häufig zu einem vergleichsweise moderaten Blutzuckeranstieg. Fett und Protein bremsen nämlich die Laktoseaufnahme.
| Food | GI | Category |
| Plain yogurt | 35 | low |
| Milk | 30 | low |
| Skyr / Quark | 30 | low |
| Fruit yogurt (sweetened) | 50 | medium |
| Rice Pudding | 80 | high |
Nuts, seeds, and healthy fats
Nuts, seeds, and other foods high in fat have little effect on blood sugar levels because they contain few digestible carbohydrates. They are a good way to supplement meals and slow the rise in blood sugar.
| Food | GI | Category |
| Almonds / Walnuts | 15 | low |
| Flaxseeds | 15 | low |
| Olive oil / Avocado | <10 | low |
Foods with a high glycemic index
Foods with a high GI cause a rapid rise in blood sugar. They don’t necessarily need to be avoided, but should be consumed mindfully and ideally combined with protein or fat. These include:
- White bread
- Sweets
- Soft drinks
- French fries
- White rice
- etc.
Tips for using the GI chart in everyday life
A glycemic index chart is most helpful when used flexibly. What matters is not the individual value, but the overall composition of the meal.
Food combinations play an important role. Carbohydrates paired with protein and healthy fats often result in a slower rise in blood sugar. Portion size also influences the effect more significantly than the GI alone would suggest.
In addition, it’s worth paying attention to the degree of processing. Highly processed foods often lead to faster blood sugar spikes than natural alternatives.
Conclusion: The glycemic index table as a practical tool for everyday life
A GI table provides a helpful overview for better understanding the impact of foods on blood sugar. It makes it easier to choose suitable foods and helps you plan meals more consciously.
At the same time, it’s important to remember that the glycemic index is only part of the bigger picture. A balanced diet, sensible food combinations, and individual differences play an equally important role in maintaining stable blood sugar levels.
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Frequently Asked Questions
Which foods have a low glycemic index?
Foods with a low glycemic index are primarily high in fiber and minimally processed. These include whole grain products such as oatmeal, legumes like lentils or chickpeas, as well as many types of vegetables and berries. Nuts and seeds also have little effect on blood sugar and are a good addition to your diet.
Which carbohydrates don’t raise blood sugar?
Carbohydrates generally always raise blood sugar, though to varying degrees. Complex, fiber-rich carbohydrates lead to a slower and more steady rise. Especially when combined with protein and fat, this effect can be further mitigated.
Which food has the highest glycemic index?
Foods containing highly processed carbohydrates generally have the highest glycemic index. These include, for example, white bread, cornflakes, and sugary drinks. Potato products such as mashed potatoes and french fries can also lead to a rapid rise in blood sugar.
