Glycaemic Index
Glycaemic Index (GI) of Common Foods Australia
Discover what the GI of foods are in Australia and obtain optimal blood glucose/ blood sugar management
What Is Glycaemic Index (GI)?
Glycaemic index is how fast (and high) 50g of food can raise our blood glucose (sugar) levels.
Glycaemic index is a number give to a food from 0-100 and is typically classed into low-moderate-high categories. The scale goes to 100 as 50g of straight glucose syrup will have a GI of 100 and we compare all other foods to this.
We disagree with this 3 class system. A 4th class of “very low” is required for optimal blood sugar management.
The following page has some common foods split into the 4 different categories. The lower the number is, generally the better it is for diabetes.
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Very Low GI
Best for: Very high blood glucose levels (BGL’s), keto/Low-Carb diets, optimal blood sugar control or type 1 Diabetics, late-stage type 2 diabetes. Contains meats, healthy fats, leafy greens, and legumes. Glycaemic index ranges from 0-40
Very low GI foods | |||
Food Item | GI | Food Item | GI |
Beef (Steak/Mince) | 0 | Lettuce | 15 |
Chicken (Breast/Thigh) | 0 | Macadamia Nuts | 15 |
Crab | 0 | Mushrooms | 15 |
Duck | 0 | Okra | 15 |
Eggs (Boiled/Poached) | 0 | Onions | 15 |
Fish (Cod/White Fish) | 0 | Pecans | 15 |
Fish (Salmon) | 0 | Peppers (Capsicum) | 15 |
Fish (Trout) | 0 | Pine Nuts | 15 |
Fish (Tuna) | 0 | Pistachios | 15 |
Goose | 0 | Radish | 15 |
Lamb (Chop/Roast) | 0 | Snow Peas | 15 |
Lobster | 0 | Soy Beans | 15 |
Oysters | 0 | Spinach | 15 |
Pork (Chop/Roast) | 0 | Walnuts | 15 |
Prawns / Shrimp | 0 | Watercress | 15 |
Quail | 0 | Zucchini | 15 |
Salami | 0 | Cherries (Fresh) | 20 |
Sausages (Pure Meat) | 0 | Cashews | 22 |
Turkey | 0 | Dark Chocolate (>85%) | 23 |
Veal | 0 | Kidney Beans | 24 |
Venison | 0 | Blackberries | 25 |
Avocado | <15 | Grapefruit | 25 |
Hummus | 6 | Pumpkin Seeds | 25 |
Peanuts | 7 | Raspberries | 25 |
Greek Yogurt (Plain) | 12 | Split Peas | 25 |
Almonds | 15 | Sunflower Seeds | 25 |
Artichoke | 15 | Chickpeas | 28 |
Asparagus | 15 | Low-carb bread 85% | 28 |
Bok Choy | 15 | Lentils | 29 |
Broccoli | 15 | Prunes | 29 |
Brussels Sprouts | 15 | Black Beans | 30 |
Cabbage | 15 | Passionfruit | 30 |
Cauliflower | 15 | Butter Beans | 31 |
Celery | 15 | Milk (Full Fat) | 31 |
Cucumber | 15 | Navy Beans | 31 |
Eggplant | 15 | Dried Apricots | 32 |
Fennel | 15 | Hazelnuts | 33 |
Garlic | 15 | Soy Milk | 34 |
Ginger | 15 | Tomato (Fresh) | 38 |
Kale | 15 | Strawberries | 40 |
Low Glycaemic Index
Best for: Sustained energy. Contains oats, pasta, temperate fruits, and specialty breads.
Glycaemic index ranges from 41-55
Low GI foods | |||
Food Item | GI | Food Item | GI |
Apple Juice (Unsweetened) | 41 | Persimmon | 50 |
Pumpernickel Bread | 41 | Tortellini (Cheese) | 50 |
Snickers Bar | 41 | Vermicelli | 50 |
Pears (Fresh) | 41 | 100% Whole Grain Bread | 51 |
Dates | 42 | Buckwheat | 51 |
Banana (Unripe/Green) | 42 | Green Peas | 51 |
Chocolate Milk | 42 | Macaroni Cheese (Home) | 51 |
Peach (Fresh) | 42 | Mango (Fresh) | 51 |
Custard | 43 | Yam | 51 |
Grapes (Black) | 43 | Basmati Rice | 52 |
Muesli (Toasted) | 43 | Sweet Corn | 52 |
Nectarine (Fresh) | 43 | Tomato Soup | 52 |
Orange (Fresh) | 43 | Tortilla (Corn) | 52 |
All-Bran (Cereal) | 44 | Fries (Microwaved) | 52 |
Pear (Canned) | 44 | Steel-cut Oats | 52 |
Sweet Potato (Boiled) | 44 | Grapes (Green) | 53 |
White Chocolate | 44 | Kiwi Fruit | 53 |
Apples (Fresh) | 44 | Multi-grain Bread | 53 |
Burrito (Bean) | 45 | Quinoa (White) | 53 |
Capellini Pasta | 45 | Taro | 53 |
Milk Chocolate | 45 | Coconut Sugar | 54 |
Wild Rice | 45 | Custard Apple | 54 |
Peaches (Canned in Juice) | 45 | Pound Cake | 54 |
Chicken Nuggets | 46 | Semolina | 54 |
Lactose | 46 | Sourdough Bread | 54 |
Linguine | 46 | Banana Cake | 55 |
Pineapple Juice | 46 | Condensed Milk | 55 |
Red Kidney Bean Soup | 46 | Fruit Cocktail | 55 |
Rye Kernels | 46 | Oatmeal / Porridge | 55 |
Soba Noodles | 46 | Rye Crispbread | 55 |
Spaghetti (Al Dente) | 46 | Soy and Linseed Bread | 55 |
Sponge Cake | 46 | Popcorn (Plain) | 55 |
Fruit Loaf | 47 | Noodle Soup | 55 |
Instant Noodles | 47 | Popcorn (Plain) | 55 |
Macaroni | 47 | Sweet Potato (Roast) | 55 |
Parboiled Rice | 47 | Manioc (Cassava) | 55 |
Baked Beans | 48 | Oatmeal Cookies | 55 |
Bulgur (Cracked Wheat) | 48 | Rice Bread | 55 |
Grapefruit Juice | 48 | Nut Loaf | 55 |
Medium Glycaemic Index
Best for: Moderate energy release. Contains tropical fruits, wholemeal breads, and many snacks.
Glycaemic index ranges from 56-69
Medium GI foods | |||
Food Item | GI | Food Item | GI |
Fruit Smoothie | 56 | Coca Cola | 63 |
Muesli (Swiss Formula) | 56 | Crackerbread | 63 |
Sultanas | 56 | Golden Syrup | 63 |
Special K | 56 | Ice Cream (Sugary) | 63 |
Apricot Jam | 57 | Apricots (Canned) | 64 |
Lychee (Fresh) | 57 | Beetroot (Canned) | 64 |
Naan Bread | 57 | Macaroni Cheese (Box) | 64 |
Pita Bread (White) | 57 | Melba Toast | 64 |
Potato (New, Boiled) | 57 | Powerade | 64 |
Durian | 58 | Raisins | 64 |
Fruit Salad (Canned) | 58 | Cantaloupe | 65 |
Mini-Wheats | 58 | Couscous | 65 |
Paw Paw | 58 | Gelato | 65 |
Peach (Canned) | 58 | Marmalade | 65 |
Potato Salad | 58 | Rockmelon | 65 |
Blueberry Muffin | 59 | Rye Bread | 65 |
Danish Pastry | 59 | Table Sugar | 65 |
Digestive Biscuit | 59 | Beer | 66 |
Papaya | 59 | Condensed Soup | 66 |
Pastry (Puff) | 59 | Cream of Tomato Soup | 66 |
Pineapple | 59 | Hokkien Noodles | 66 |
Arrowroot Biscuit | 60 | Nutri-Grain (Cereal) | 66 |
Bran Flakes | 60 | Angel Food Cake | 67 |
Chapati | 60 | Croissant | 67 |
Chestnuts | 60 | Pancakes (Mix) | 67 |
Granola Bar | 60 | Stoned Wheat Thins | 67 |
Lasagne | 60 | Brown Rice | 68 |
Lentil Soup (Canned) | 60 | Cornmeal / Polenta | 68 |
Mango (Ripe/Canned) | 60 | Gnocchi | 68 |
Papadum | 60 | Grape Juice | 68 |
Pizza (Cheese) | 60 | Mars Bar | 68 |
Sherbet | 60 | Taco Shells | 68 |
Split Pea Soup | 60 | Banku (Maize) | 69 |
Sweet Corn (Canned) | 60 | Club Social Cracker | 69 |
Black Bean Sauce | 61 | Risotto Rice | 69 |
Currants | 61 | Weet-Bix | 69 |
Figs (Dried) | 61 | Wholemeal Bread | 69 |
Hamburger | 61 | Pineapple (Canned) | 69 |
Hamburger Bun | 61 | Ravioli (Flour) | 69 |
Honey | 61 | Shortbread | 69 |
High Glycaemic Index
Best for: Rapid refuelling or treating low blood sugar. Contains white breads, jasmine rice, and potatoes. Generally not recommended for type 2 Diabetes
Glycaemic index ranges from 70-100+
High GI foods | |||
Food Item | GI | Food Item | GI |
Barley Water | 70 | Water Crackers | 78 |
Cornbread | 70 | Broad Beans (Mature) | 79 |
Crumpet | 70 | Fava Beans | 79 |
Plantain (Cooked) | 70 | Instant Oats | 79 |
Pop Tarts | 70 | Lychee (Canned) | 79 |
Skittles | 70 | Instant Mashed Potato | 80 |
Millet | 71 | Jelly Beans | 80 |
White Bread (High Fiber) | 71 | Pringles | 80 |
Bagel (White) | 72 | Puffed Wheat | 80 |
Corn Chips | 72 | Rice Pasta | 80 |
Cream of Wheat | 72 | Cornflakes | 81 |
Swede (Rutabaga) | 72 | Baked Potato (Micro) | 82 |
Watermelon | 72 | Rice Chex | 82 |
Wonton Wrapper (Fried) | 72 | Pretzels | 83 |
Golden Grahams | 73 | Shortgrain Rice | 83 |
Kaiser Roll | 73 | Rice Krispies | 84 |
Challah Bread | 74 | Bran Chex | 85 |
Cheerios | 74 | Potato (Baked) | 85 |
Fanta / Sprite | 74 | Puffed Rice | 85 |
Graham Crackers | 74 | Rice Milk | 86 |
Rice Vermicelli (Fried) | 74 | Corn Thins | 87 |
Saltine Crackers | 74 | Potato (Mashed) | 87 |
Stuffing (Bread) | 74 | Rice Bubbles | 87 |
French Fries | 75 | Rice Cakes | 87 |
Hash Browns | 75 | Rice Crackers | 87 |
Pumpkin (Boiled/Roast) | 75 | Turkish Bread | 87 |
Tapioca | 75 | Congee (Rice Porridge) | 88 |
White Bread | 75 | Jasmine Rice | 89 |
White Sandwich Bread | 75 | Amarrettes (Cookie) | 90 |
Doughnut | 76 | Gluten Free White Bread | 91 |
Total Cereal | 76 | Scones | 92 |
Waffles | 76 | Rice Porridge | 93 |
Coco Pops | 77 | Sports Bar (High Carb) | 94 |
Vanilla Wafers | 77 | Baguette | 95 |
Gatorade | 78 | Lucozade | 95 |
Gummy Bears | 78 | Rice Flour | 95 |
Sports Drinks | 78 | Parsnips | 97 |
Tater Tots | 78 | Sticky Rice | 98 |
Fruit Roll-Up | 99 | Sushi rice | < |
Glucose | 100 | Maltodextrin | 105+ |
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How Does High Blood Glucose (Sugar) Damage The Body?
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Frequently Asked Questions
If you can’t find your question here, get in touch with us!
We’re always happy to answer any questions or queries
It depends on what you pair bread/ sugar with and how much protein, fats and fibre the meal contains.
Carbohydrates are an important energy source. We teach you which types to choose (very low – low GI), the best portion sizes for your body, and what to pair them with to ensure your blood sugars remain stable.
While we cannot prescribe or recommend reductions in medications, we work closely with your GP and Endocrinologist.
Many of our clients find that as their nutrition and lifestyle improve, their doctors are able to reduce their medication dosage over time.
Repairing insulin resistance is possible, but it can be difficult without guidance.
People with PCOS or prediabetes often experience more mild levels of insulin resistance which can make it more difficult to manage hunger cues, regulate hormones and monthly cycles and have optimal health.
Pairing exercise and very low glycaemic index foods with moderate foods paired with body composition optimisation with a focus on growing muscle can improve insulin sensitivity and our overall health.
Yes. As much as we try to fight the stereotype, Dietitians absolutely help with weight loss. Weight loss makes up ~20% of our clientele at the time of writing, and we commonly support people with this goal.
A REAL Dietitian can help with identifying what has and has not worked for you in the past and tailor a specific strategy to fit into your life (without flipping it upside down). We focus on the highest return on health outcomes with the smallest mental load investment choices first.
We don’t promise miracles. What we focus on is making the hard parts of health easy
Not necessarily. While constant high GI foods can spike our blood sugar, there is not enough current evidence to say that normal spikes in our blood sugar on a daily basis can lead to long term negative health outcomes.
However, there is a growing amount of evidence suggesting that spiking your blood glucose above 7.8mmol/L (e.eg eating 2 slices of white bread) may lead to increased short term systemic inflammation.
The odd spike here and there is not likely to cause long term harm.
If every meal is a large spike, there is a higher risk of long term damage and overconsumption of food as many high GI foods are low in satiety and easy to overeat.
We recommend speaking with a medical professional for tailored advice based on your unique circumstances.
Produced by Matthew Rigoni (APD, ASD)
Matthew Rigoni (APD, ASD) is the Lead Dietitian and Director of REAL Health & Nutrition. As an Accredited Practising Dietitian and Accredited Sports Dietitian, Matthew provides specialised support for individuals managing type 1, type 2, and gestational diabetes. He is dedicated to helping his clients optimise their blood sugar control and insulin sensitivity through evidence-based, clinical nutrition strategies to improve their long-term health and quality of life.
References and Additional reading
American Diabetes Association. (2024). 6. Glycemic goals and hypoglycemia: Standards of Care in Diabetes—2024. Diabetes Care, 47(Supplement_1), S111–S125. https://doi.org/10.2337/dc24-S006
Atkinson, F. S., Brand-Miller, J. C., Foster-Powell, K., Buyken, A. E., & Goletzke, J. (2021). International tables of glycemic index and glycemic load values 2021: A systematic review. The American Journal of Clinical Nutrition, 114(5), 1625–1632. https://doi.org/10.1093/ajcn/nqab233
Ceriello, A. (2005). Postprandial hyperglycemia and diabetes complications: Is it time to treat? Diabetes, 54(1), 1–7. https://doi.org/10.2337/diabetes.54.1.1
Diabetes Australia. (2023). Glycaemic index. Retrieved from https://www.diabetesaustralia.com.au/food-activity/eating-well/glycaemic-index/
Esposito, K., Nappo, F., Marfella, R., Giugliano, G., Giugliano, F., Ciotola, M., Quagliaro, L., Ceriello, A., & Giugliano, D. (2002). Inflammatory cytokine concentrations are acutely increased by hyperglycemia in humans: Role of oxidative stress. Circulation, 106(16), 2067–2072. https://doi.org/10.1161/01.cir.0000034509.14906.ae
The University of Sydney. (n.d.). GI search. GI Foundation. https://www.glycemicindex.com/gi-search/