The glycemic index (GI) is a rating system for foods containing carbohydrates. It ranks carbohydrates on a scale from 0 to 100 based on how quickly they raise blood sugar levels. Foods with a high GI are rapidly digested and absorbed, while those with a low GI are digested and absorbed more slowly.

Understanding the GI of foods is essential for managing diabetes, as well as for improving overall health. Eating low GI foods is beneficial for weight loss, and can help to reduce your risk of heart disease and other chronic health conditions.

If you’re looking for a handy glycemic index chart to use for selecting healthy foods, you’ve come to the right place. This PDF includes a comprehensive list of common foods, their respective glycemic index ratings, and the total amount of carbohydrate per serving.

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How to Use the Glycemic Index Chart

Using the chart is simple. All you need to do is locate the food you want to know about and note its GI rating. Foods with a GI rating of 70 or above are considered to have a high glycemic index, and those with a GI rating of 55 or below are considered to have a low glycemic index.

It’s important to keep in mind that the GI rating of a food doesn’t tell you everything. Most processed foods and fast foods tend to have high GI ratings, but they’re generally not healthy. In other words, just because a food has a low GI rating, doesn’t mean it’s a healthy or nutritious food. Be sure to consult the nutrition label for more information.

For more information on the glycemic index and low GI foods, check out our guide to low GI foods.