The glycemic index is a value assigned to foods based on how quickly and how high those foods cause increases in blood glucose levels.
- Foods that increase sugar levels slowly are called low GI foods.
- Foods that raise sugar levels quickly are called high GI foods.
Generally, foods with a GI value above 60 are defined as high GI foods, and foods with a GI value below 30 are defined as low GI foods.
| Categories | Food | GI Value | Calorie | Food | GI Value | Calorie |
|---|---|---|---|---|---|---|
| Rice & Cereal | White Rice Brown Rice White Rice Porridge Brown Rice Porridge Oatmeal | 84 56 57 47 65 | 356 350 71 70 340 | Oat Mochi Germ Rice Brown Rice Flakes Red Bean Rice | 55 85 70 65 77 | 380 235 354 365 189 |
| Bread | French Bread Toast Bagel | 93 91 75 | 279 264 157 | Croissant Rye Bread Wheat Bread | 68 58 50 | 448 264 240 |
| Noodle | Udon Wheat Vermicelli | 80 68 | 270 356 | Spaghetti Soba | 65 59 | 387 274 |
| Powder | Bread Flour Potato Starch | 70 65 | 373 330 | Low-gluten Flour Whole-wheat Flour | 60 45 | 368 328 |
| Meat | Pork Sausage Chinese Sausage Bacon Beef Ham Chicken Lamb Fish Ball | 45 45 48 49 46 46 45 45 52 | 263 321 497 405 138 196 200 227 113 | Clams Canned Tuna Tuna Conpoy Prawn Cuttlefish Cod Roe Oyster Corbiculidae | 40 55 40 42 40 40 40 45 44 | 30 288 125 97 83 88 140 60 51 |
| Dairy Product & Egg | Condensed Milk Whipping Cream Cream Cheese Egg | 82 39 33 30 | 331 433 346 151 | Butter Low-fat Milk Skimmed Milk Yoghurt | 50 26 25 25 | 717 46 67 62 |
| Bean Products | Tofu Pea Edamame Soy Bean | 42 45 30 15 | 72 93 135 173 | Cashew Almond Peanut | 29 25 22 | 576 598 562 |
| Rhizome | Potato Yam | 90 75 | 76 108 | Taro | 64 | 58 |
| Vegetables | Carrot Corn Pumpkin Garlic Chives Burdock Onion Tomato Cabbage Bok Choy Spinach | 80 70 65 52 45 30 30 26 23 15 | 37 92 91 118 65 37 19 23 9 20 | Green Bean White Carrot Bamboo Shoot Green Pepper Asparagus Aubergine Cauliflower Bitter Gourd Cucumber Beansprouts | 26 26 26 26 25 25 25 24 23 22 | 23 18 26 22 22 22 33 17 14 15 |
| Fruits | Strawberry Jam Pineapple Raisins Banana Mango Kiwi Lemon | 82 65 57 55 49 35 34 | 262 51 301 86 64 53 54 | Honeydew Melon Peach Cherry Persimmon Apple Orange Papaya | 41 41 37 37 36 31 30 | 42 40 60 60 54 46 38 |
| Dessert | Chocolate Donut Milk Candy Potato Chips Cake Muffin | 91 86 86 85 82 80 | 557 387 433 388 344 261 | Red Bean Paste Biscuits Ice Cream Pudding Jelly | 80 77 65 52 46 | 155 432 212 126 45 |
