
Glycemic index chart
Take advantage of this widely used scale to help guide your food decisions and balance your blood sugar.
A guide to the glycemic index
The glycemic index (GI) is a scale that ranks carbohydrate-containing food or drink by how much it raises blood sugar levels after consumption. Foods with a high GI increase blood sugar higher and faster compared to foods with a low GI.
Diabetes Canada uses a colour coding system to highlight foods you should GO for, foods you should approach with CAUTION and foods you should STOP & THINK about, based on their GI category.

GREEN = GO
Low GI (55 or less) Choose most often

YELLOW = CAUTION
Medium GI (56 to 69) Choose less often

RED = STOP & THINK
High GI (70+) Choose least often
![]() |
![]() |
![]() |
GREEN = GO | YELLOW = CAUTION | RED = STOP & THINK |
Low GI (55 or less) Choose most often |
Medium GI (56 to 69) Choose less often |
High GI (70+) Choose least often |
Benefits of a low GI diet
Research suggests eating mostly low GI foods can help:
-
Lower your risk of type 2 diabetes complications
-
Lower your risk of heart disease and stroke
-
Keep you feeling full and satisfied for longer
-
With weight loss and weight maintenance goals
Finding high GI foods and their lower GI alternatives has never been simpler.
Let’s take a look at GI breakdowns in the following food groups
Low Glycemic Index
(55 or less) |
Medium Glycemic Index
(56 to 69) |
High Glycemic Index
(70 or more) |
|
---|---|---|---|
Breads |
|
|
|
Cereal and crackers |
|
|
|
Grains |
|
|
|
Low Glycemic Index
(55 or less) |
Medium Glycemic Index
(56 to 69) |
High Glycemic Index
(70 or more) |
|
---|---|---|---|
FruitsSome fruits don’t have a GI because they contain less than 15 g of available carbohydrate per serving (e.g., lemon and lime). |
|
|
|
Vegetables* |
|
|
|
* Most starchy/sweet vegetables (e.g., peas, parsnip, winter squash) provide 15 g or more carbohydrate per 1 cup serving. Beets and carrots often provide less than 15 g carbohydrate per serving.
Most non-starchy (or free) vegetables (e.g., tomato and lettuce) have not been assigned a GI because they have very little carbohydrate and very little effect on blood sugar.
Low Glycemic Index
(55 or less) |
Medium Glycemic Index
(56 to 69) |
High Glycemic Index
(70 or more) |
|
---|---|---|---|
Milk & alternativesList includes flavoured (e.g., chocolate), sweetened and unsweetened varieties. |
|
N/A |
|
Low Glycemic Index
(55 or less) |
Medium Glycemic Index
(56 to 69) |
High Glycemic Index
(70 or more) |
|
---|---|---|---|
Proteins |
|
|
N/A |
Meat, poultry and fish don’t have a GI because they do not contain carbohydrates. When ½ cup or more of beans, lentils and peas are eaten, they can be included in the Grains & starches food group or the Proteins group.
Adapted from Diabetes Canada, 2018.
All trademarks are the property of their respective owners.
Continue reading

Ingredient substitutions

Counting carbs

Healthy eating habits
