High Glycemic Foods: Complete List & Healthier Alternatives
Why This Matters
High glycemic foods (GI 70+) cause rapid spikes in blood sugar, which can lead to energy crashes, increased hunger, weight gain, and over time, may contribute to insulin resistance and Type 2 diabetes. Understanding which foods to limit is crucial for long-term health.
While no food needs to be completely off-limits, knowing which foods cause rapid blood sugar spikes empowers you to make informed choices and find healthier alternatives.
This comprehensive guide lists 20 high glycemic foods, explains why they affect your blood sugar so dramatically, and provides practical swaps to help you maintain steadier glucose levels throughout the day.
Table of Contents
Complete High GI Foods List (70+)
These foods have a glycemic index of 70 or higher, meaning they cause rapid blood sugar spikes. The list is sorted from highest to lowest GI value.
| Food | GI Value | Category | Serving Size | GL per Serving |
|---|---|---|---|---|
| Dates | 103 | Fruit | 60g | 42 |
| Jasmine Rice | 89 | Grains | 150g | 37 |
| Potato, mashed | 87 | Vegetables | 150g | 17 |
| Potato, baked | 85 | Vegetables | 150g | 28 |
| Pretzels | 83 | Snacks | 30g | 18 |
| Rice Cakes | 82 | Snacks | 25g | 17 |
| Cornflakes | 81 | Grains | 30g | 21 |
| Oatmeal, instant | 79 | Grains | 250g | 17 |
| Potato, boiled | 78 | Vegetables | 150g | 23 |
| Gatorade | 78 | Beverages | 250ml | 12 |
| Watermelon | 76 | Fruit | 120g | 4 |
| Donuts | 76 | Snacks | 47g | 17 |
| Pumpkin | 75 | Vegetables | 80g | 3 |
| White Bread | 75 | Grains | 30g | 11 |
| Shredded Wheat | 75 | Grains | 30g | 15 |
| Whole Wheat Bread | 74 | Grains | 30g | 9 |
| Bran Flakes | 74 | Grains | 30g | 13 |
| Graham Crackers | 74 | Snacks | 25g | 13 |
| White Rice | 73 | Grains | 150g | 26 |
| Bagel, white | 72 | Grains | 70g | 25 |
Medium GI Foods to Watch (56-69)
These foods have a moderate impact on blood sugar. They're not as problematic as high GI foods, but portion control is still important, especially for those with diabetes or insulin resistance.
| Food | GI Value | Category | Healthier Alternative |
|---|---|---|---|
| Brown Rice, steamed | 68 | Grains | Quinoa or Barley |
| Cranberry Juice | 68 | Beverages | Low GI option from same category |
| Crackers, wheat | 67 | Snacks | Nuts or Dark Chocolate |
| Cake, angel food | 67 | Snacks | Nuts or Dark Chocolate |
| Pineapple | 66 | Fruit | Berries or Cherries |
| Cantaloupe | 65 | Fruit | Berries or Cherries |
| Couscous | 65 | Grains | Quinoa or Barley |
| Table Sugar | 65 | Snacks | Nuts or Dark Chocolate |
| Popcorn | 65 | Snacks | Nuts or Dark Chocolate |
| Raisins | 64 | Fruit | Berries or Cherries |
Why Should You Limit High GI Foods?
Short-Term Effects
- • Rapid blood sugar spikes and crashes
- • Energy rollercoaster throughout the day
- • Increased hunger and cravings
- • Difficulty concentrating
- • Mood swings and irritability
Long-Term Risks
- • Increased risk of Type 2 Diabetes
- • Weight gain and difficulty losing weight
- • Insulin resistance development
- • Higher inflammation levels
- • Increased cardiovascular disease risk
Research consistently shows that diets high in high-GI foods are associated with increased risk of chronic diseases. A 2008 study in the American Journal of Clinical Nutrition found that high GI diets were linked to a 37% increased risk of Type 2 Diabetes.
Smart Swaps & Healthier Alternatives
You don't have to sacrifice taste to make healthier choices. Here are practical swaps for common high GI foods:
White Bread (GI 75)
→ Sourdough Bread (GI 54)
Sourdough's fermentation process breaks down starches and lowers GI significantly.
White Rice (GI 73)
→ Basmati Rice (GI 58) or Quinoa (GI 53)
Basmati has higher amylose content, which is digested more slowly.
Cornflakes (GI 81)
→ Steel-Cut Oats (GI 52) or All-Bran (GI 42)
Whole grain oats provide fiber and sustained energy without the spike.
Baked Potato (GI 85)
→ Sweet Potato (GI 63)
Sweet potatoes contain more fiber and have a lower GI despite tasting sweeter.
Rice Cakes (GI 82)
→ Whole Grain Crackers (GI 67) or Nuts
Better yet, choose nuts which have virtually no impact on blood sugar.
5 Tips for Lowering Your Meal's Glycemic Impact
Add Protein & Healthy Fats
Combining carbs with protein or fat slows digestion. Add avocado, nuts, olive oil, or lean protein to every meal.
Don't Eat Carbs Alone
A plain bagel spikes blood sugar. A bagel with cream cheese and smoked salmon has a much lower glycemic impact.
Cook & Cool Starches
Cooking and cooling rice or potatoes creates resistant starch, which lowers GI by 20-30%. Meal prep works in your favor!
Add Vinegar or Lemon
Acidic ingredients can lower a meal's GI by 20-40%. Add vinegar-based dressings or squeeze lemon on your food.
Eat Vegetables First
Studies show eating vegetables before carbs can reduce post-meal glucose spikes by up to 30%.
Frequently Asked Questions
What foods have the highest glycemic index?
Foods with the highest glycemic index include dates (GI 103), jasmine rice (GI 89), mashed potatoes (GI 87), baked potatoes (GI 85), and pretzels (GI 83). These foods cause rapid spikes in blood sugar.
Should I completely avoid high GI foods?
Not necessarily. High GI foods can still be part of a balanced diet when eaten in moderation and paired with protein, healthy fats, or fiber-rich foods to slow sugar absorption. The goal is awareness, not perfection.
Are all white foods high GI?
Many refined white foods (white bread, white rice, white potatoes) are high GI, but not all. White fish, cauliflower, and egg whites are low GI. It's more about processing and fiber content than color.
Can I lower the GI of high GI foods?
Yes! You can lower a meal's glycemic impact by adding protein, fat, fiber, or acidic ingredients; eating vegetables first; or cooking and cooling starches to create resistant starch.
Continue Learning
Scientific References
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-2283.
- Barclay AW, et al. Glycemic index, glycemic load, and chronic disease risk—a meta-analysis. Am J Clin Nutr. 2008;87(3):627-637.
- Ludwig DS. The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA. 2002;287(18):2414-2423.
- Jenkins DJ, et al. Effect of a low-glycemic index or a high-cereal fiber diet on type 2 diabetes. JAMA. 2008;300(23):2742-2753.