SugarHigh Team
High GI Foods List (70+): Sourced Glycemic Index Values
High GI means 70 or more (Diabetes Canada). All values: Atkinson 2008, Table 1.
| Food | GI | Lower GI swap from the same table |
|---|---|---|
| Potato, instant mash | 87 | Sweet potato, boiled (63) |
| Cornflakes | 81 | Muesli (57) |
| Instant oat porridge | 79 | Porridge, rolled oats (55) |
| Potato, boiled | 78 | Carrots, boiled (39) |
| Rice porridge / congee | 78 | Porridge, rolled oats (55) |
| Watermelon, raw | 76 | Apple, raw (36) |
| White wheat bread | 75 | Specialty grain bread (53) |
| Whole wheat / wholemeal bread | 74 | Specialty grain bread (53) |
| White rice, boiled | 73 | Brown rice (68, Harvard Health) |
How to read this list
A high GI food is not automatically a bad choice. Watermelon is high GI but has a low glycemic load per typical portion, because it contains little carbohydrate. Use GI together with portion size. See GI vs GL.
FAQ
What counts as a high GI food?
A GI of 70 or more.
Is wholemeal bread high GI?
The 2008 average is 74, high.
Is watermelon bad because it is high GI?
Not necessarily; its glycemic load per 100 g is low (calculated 5).
