Medium GI Foods List: Balanced Choices for Steady Energy

Medium Glycemic Index Foods List

Explore our database of medium glycemic index foods (GI 56-69). Find out which foods offer a balance between energy release and blood sugar control. Includes grains, tropical fruits, and dairy options to diversify your meals.

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Name	Category	GI	GL
cooked yogurt	🥛 Dairy	15	8
grilled apple	🍎 Fruits	15	8
boiled kale	🥦 Vegetables	15	8
grilled black beans	🌾 Grains & Legumes	15	8
cooked peanuts	🥑 Nuts & Fats	16	8
baked basmati rice	🌾 Grains & Legumes	16	8
steamed chicken breast	🐟 Proteins	16	8
boiled pork	🐟 Proteins	16	8
steamed orange	🍎 Fruits	17	8
steamed grapes	🍎 Fruits	17	8
cooked carrot	🥦 Vegetables	17	8
grilled cabbage	🥦 Vegetables	17	8
plain peas	🌾 Grains & Legumes	18	9
grilled maple syrup	🧂 Condiments	18	9
cooked tofu	🐟 Proteins	18	9
baked mozzarella cheese	🥛 Dairy	19	10
baked kidney beans	🌾 Grains & Legumes	19	10
boiled ketchup	🧂 Condiments	19	10
cooked whole milk	🥛 Dairy	19	10
cooked pasta	🌾 Grains & Legumes	19	10
boiled plum	🍎 Fruits	19	10
cooked tempeh	🐟 Proteins	20	10
steamed cucumber	🥦 Vegetables	20	10
plain walnuts	🥑 Nuts & Fats	20	10
cooked raspberries	🍎 Fruits	20	10
plain tuna	🐟 Proteins	20	10
steamed canola oil	🥑 Nuts & Fats	20	10
cooked butter	🥑 Nuts & Fats	20	10
cooked black beans	🌾 Grains & Legumes	20	10
boiled almonds	🥑 Nuts & Fats	20	10
baked milk	🥛 Dairy	20	10
boiled shrimp	🐟 Proteins	20	10
plain lettuce	🥦 Vegetables	21	10
cooked shrimp	🐟 Proteins	21	10
raw pork	🐟 Proteins	21	10
steamed peas	🌾 Grains & Legumes	21	10
boiled maple syrup	🧂 Condiments	21	10
boiled cream cheese	🥛 Dairy	21	10
plain olive oil	🥑 Nuts & Fats	22	11
cooked olive oil	🥑 Nuts & Fats	22	11
boiled greek yogurt	🥛 Dairy	22	11
raw cabbage	🥦 Vegetables	22	11
boiled eggplant	🥦 Vegetables	23	12
grilled mozzarella cheese	🥛 Dairy	23	12
cooked soy sauce	🧂 Condiments	23	12
baked bell pepper	🥦 Vegetables	23	12
grilled oats	🌾 Grains & Legumes	24	12
boiled strawberries	🍎 Fruits	24	12
raw whole wheat bread	🌾 Grains & Legumes	24	12
boiled pineapple	🍎 Fruits	24	12
steamed mango	🍎 Fruits	25	12
raw quinoa	🌾 Grains & Legumes	25	12
cooked pork	🐟 Proteins	25	12
plain egg	🐟 Proteins	25	12
raw beef	🐟 Proteins	25	12
raw honey	🧂 Condiments	25	12
baked canola oil	🥑 Nuts & Fats	26	13
boiled chicken breast	🐟 Proteins	26	13
baked avocado	🥑 Nuts & Fats	26	13
grilled eggplant	🥦 Vegetables	26	13
steamed avocado	🥑 Nuts & Fats	26	13
steamed strawberries	🍎 Fruits	27	14
plain kidney beans	🌾 Grains & Legumes	27	14
raw whole wheat pasta	🌾 Grains & Legumes	27	14
boiled tofu	🐟 Proteins	28	14
grilled mayonnaise	🧂 Condiments	28	14
steamed barley	🌾 Grains & Legumes	28	14
raw greek yogurt	🥛 Dairy	28	14
plain eggplant	🥦 Vegetables	28	14
cooked cheddar cheese	🥛 Dairy	28	14
grilled chickpeas	🌾 Grains & Legumes	28	14
boiled margarine	🥑 Nuts & Fats	29	14
plain honey	🧂 Condiments	29	14
baked cream cheese	🥛 Dairy	29	14
cooked quinoa	🌾 Grains & Legumes	29	14
plain cauliflower	🥦 Vegetables	29	14
boiled banana	🍎 Fruits	29	14
steamed honey	🧂 Condiments	30	15
baked kale	🥦 Vegetables	30	15
steamed whole wheat pasta	🌾 Grains & Legumes	31	16
cooked kale	🥦 Vegetables	31	16
raw bell pepper	🥦 Vegetables	31	16
grilled mustard	🧂 Condiments	31	16
cooked tomato	🥦 Vegetables	31	16
boiled pear	🍎 Fruits	31	16
boiled peas	🌾 Grains & Legumes	31	16
baked cauliflower	🥦 Vegetables	31	16
cooked mozzarella cheese	🥛 Dairy	31	16
plain ketchup	🧂 Condiments	31	16
cooked blueberries	🍎 Fruits	31	16
boiled black beans	🌾 Grains & Legumes	31	16
baked salad dressing	🧂 Condiments	31	16
cooked margarine	🥑 Nuts & Fats	32	16
plain black beans	🌾 Grains & Legumes	32	16
raw garlic	🥦 Vegetables	32	16
plain watermelon	🍎 Fruits	32	16
grilled butter	🥑 Nuts & Fats	32	16
plain pear	🍎 Fruits	32	16
cooked celery	🥦 Vegetables	32	16
steamed milk	🥛 Dairy	32	16
grilled yogurt	🥛 Dairy	32	16
plain avocado	🥑 Nuts & Fats	33	16
plain peanut butter	🥑 Nuts & Fats	33	16
cooked salad dressing	🧂 Condiments	33	16
steamed white bread	🌾 Grains & Legumes	33	16
cooked white rice	🌾 Grains & Legumes	33	16
cooked onion	🥦 Vegetables	33	16
raw egg	🐟 Proteins	33	16
grilled raspberries	🍎 Fruits	34	17
plain white bread	🌾 Grains & Legumes	34	17
raw orange	🍎 Fruits	34	17
boiled whole milk	🥛 Dairy	35	18
grilled kidney beans	🌾 Grains & Legumes	35	18
baked corn syrup	🧂 Condiments	35	18
baked chicken breast	🐟 Proteins	35	18
baked strawberries	🍎 Fruits	35	18
plain mozzarella cheese	🥛 Dairy	35	18
cooked mustard	🧂 Condiments	36	18
raw white bread	🌾 Grains & Legumes	36	18
plain bell pepper	🥦 Vegetables	36	18
raw watermelon	🍎 Fruits	36	18
steamed white rice	🌾 Grains & Legumes	36	18
raw barley	🌾 Grains & Legumes	36	18
steamed broccoli	🥦 Vegetables	36	18
steamed black beans	🌾 Grains & Legumes	36	18
steamed watermelon	🍎 Fruits	36	18
steamed mozzarella cheese	🥛 Dairy	36	18
grilled orange	🍎 Fruits	37	18
baked oats	🌾 Grains & Legumes	37	18
steamed shrimp	🐟 Proteins	37	18
cooked brown rice	🌾 Grains & Legumes	37	18
boiled garlic	🥦 Vegetables	37	18
steamed soy sauce	🧂 Condiments	37	18
baked blueberries	🍎 Fruits	37	18
plain banana	🍎 Fruits	37	18
raw tofu	🐟 Proteins	37	18
boiled walnuts	🥑 Nuts & Fats	38	19
baked celery	🥦 Vegetables	38	19
baked carrot	🥦 Vegetables	38	19
baked greek yogurt	🥛 Dairy	38	19
cooked honey	🧂 Condiments	39	20
plain yogurt	🥛 Dairy	39	20
steamed beef	🐟 Proteins	39	20
raw whole milk	🥛 Dairy	39	20
baked corn	🌾 Grains & Legumes	39	20
baked chickpeas	🌾 Grains & Legumes	39	20
raw mayonnaise	🧂 Condiments	39	20
boiled cauliflower	🥦 Vegetables	39	20
grilled corn	🌾 Grains & Legumes	39	20
cooked pear	🍎 Fruits	39	20
grilled peanut butter	🥑 Nuts & Fats	40	20
grilled peanuts	🥑 Nuts & Fats	40	20
steamed plum	🍎 Fruits	40	20
steamed brown rice	🌾 Grains & Legumes	40	20
grilled celery	🥦 Vegetables	40	20
raw margarine	🥑 Nuts & Fats	40	20
baked watermelon	🍎 Fruits	40	20
grilled strawberries	🍎 Fruits	41	20
cooked apple	🍎 Fruits	41	20
baked black beans	🌾 Grains & Legumes	41	20
baked cheddar cheese	🥛 Dairy	41	20
raw mustard	🧂 Condiments	41	20
grilled basmati rice	🌾 Grains & Legumes	41	20
boiled brown rice	🌾 Grains & Legumes	42	21
steamed yogurt	🥛 Dairy	42	21
boiled cheddar cheese	🥛 Dairy	42	21
plain soy sauce	🧂 Condiments	42	21
steamed pear	🍎 Fruits	42	21
raw salmon	🐟 Proteins	43	22
plain chickpeas	🌾 Grains & Legumes	43	22
raw black beans	🌾 Grains & Legumes	43	22
plain maple syrup	🧂 Condiments	43	22
baked beef	🐟 Proteins	43	22
steamed turkey	🐟 Proteins	44	22
boiled turkey	🐟 Proteins	44	22
baked lettuce	🥦 Vegetables	44	22
raw cherries	🍎 Fruits	44	22
raw ketchup	🧂 Condiments	44	22
baked pineapple	🍎 Fruits	44	22
boiled egg	🐟 Proteins	44	22
plain barbecue sauce	🧂 Condiments	44	22
baked margarine	🥑 Nuts & Fats	44	22
steamed margarine	🥑 Nuts & Fats	44	22
cooked broccoli	🥦 Vegetables	44	22
cooked watermelon	🍎 Fruits	45	22
cooked sugar	🧂 Condiments	45	22
raw pear	🍎 Fruits	45	22
steamed peanuts	🥑 Nuts & Fats	45	22
baked brown rice	🌾 Grains & Legumes	45	22
cooked whole wheat pasta	🌾 Grains & Legumes	46	23
cooked turkey	🐟 Proteins	46	23
plain salad dressing	🧂 Condiments	46	23
cooked milk	🥛 Dairy	47	24
raw pineapple	🍎 Fruits	47	24
steamed tomato	🥦 Vegetables	47	24
raw zucchini	🥦 Vegetables	47	24
baked banana	🍎 Fruits	48	24
steamed tuna	🐟 Proteins	48	24
raw peach	🍎 Fruits	48	24
plain milk	🥛 Dairy	48	24
raw cauliflower	🥦 Vegetables	48	24
baked yogurt	🥛 Dairy	48	24
grilled cucumber	🥦 Vegetables	48	24
boiled orange	🍎 Fruits	49	24
steamed raspberries	🍎 Fruits	49	24
boiled cherries	🍎 Fruits	49	24
boiled basmati rice	🌾 Grains & Legumes	49	24
cooked salmon	🐟 Proteins	50	25
cooked pineapple	🍎 Fruits	50	25
baked peanut butter	🥑 Nuts & Fats	50	25
boiled bell pepper	🥦 Vegetables	50	25
baked cashews	🥑 Nuts & Fats	50	25
steamed cherries	🍎 Fruits	50	25
raw salad dressing	🧂 Condiments	50	25
steamed pork	🐟 Proteins	50	25
steamed lettuce	🥦 Vegetables	50	25
baked skim milk	🥛 Dairy	50	25
baked tuna	🐟 Proteins	50	25
grilled walnuts	🥑 Nuts & Fats	51	26
boiled skim milk	🥛 Dairy	51	26
raw banana	🍎 Fruits	51	26
raw mozzarella cheese	🥛 Dairy	51	26
raw grapes	🍎 Fruits	51	26
grilled cream cheese	🥛 Dairy	51	26
cooked peas	🌾 Grains & Legumes	51	26
baked peanuts	🥑 Nuts & Fats	51	26
steamed kidney beans	🌾 Grains & Legumes	51	26
baked raspberries	🍎 Fruits	51	26
cooked beef	🐟 Proteins	51	26
raw barbecue sauce	🧂 Condiments	52	26
boiled tempeh	🐟 Proteins	52	26
plain pork	🐟 Proteins	52	26
steamed mustard	🧂 Condiments	52	26
cooked cashews	🥑 Nuts & Fats	52	26
plain corn syrup	🧂 Condiments	52	26
plain lentils	🌾 Grains & Legumes	52	26
baked peach	🍎 Fruits	52	26
grilled skim milk	🥛 Dairy	53	26
grilled onion	🥦 Vegetables	53	26
steamed kale	🥦 Vegetables	53	26
raw shrimp	🐟 Proteins	53	26
plain grapes	🍎 Fruits	53	26
boiled canola oil	🥑 Nuts & Fats	53	26
cooked cherries	🍎 Fruits	53	26
baked whole milk	🥛 Dairy	54	27
raw onion	🥦 Vegetables	54	27
boiled peach	🍎 Fruits	54	27
cooked greek yogurt	🥛 Dairy	54	27
baked barley	🌾 Grains & Legumes	54	27
raw carrot	🥦 Vegetables	54	27
baked pasta	🌾 Grains & Legumes	54	27
raw soy sauce	🧂 Condiments	55	28
baked apple	🍎 Fruits	55	28
plain turkey	🐟 Proteins	55	28
boiled corn	🌾 Grains & Legumes	55	28
grilled barbecue sauce	🧂 Condiments	55	28
raw kale	🥦 Vegetables	55	28
cooked oats	🌾 Grains & Legumes	55	28
raw turkey	🐟 Proteins	56	28
steamed barbecue sauce	🧂 Condiments	56	28
boiled peanuts	🥑 Nuts & Fats	56	28
baked barbecue sauce	🧂 Condiments	56	28
plain barley	🌾 Grains & Legumes	56	28
steamed greek yogurt	🥛 Dairy	56	28
boiled grapes	🍎 Fruits	56	28
boiled spinach	🥦 Vegetables	56	28
plain margarine	🥑 Nuts & Fats	56	28
grilled salmon	🐟 Proteins	57	28
grilled egg	🐟 Proteins	57	28
baked mustard	🧂 Condiments	57	28
boiled milk	🥛 Dairy	57	28
plain kale	🥦 Vegetables	57	28
steamed pasta	🌾 Grains & Legumes	57	28
grilled zucchini	🥦 Vegetables	57	28
cooked orange	🍎 Fruits	58	29
boiled salad dressing	🧂 Condiments	58	29
boiled peanut butter	🥑 Nuts & Fats	58	29
plain cream cheese	🥛 Dairy	58	29
grilled grapes	🍎 Fruits	59	30
boiled avocado	🥑 Nuts & Fats	59	30
baked mango	🍎 Fruits	59	30
plain orange	🍎 Fruits	59	30
raw sugar	🧂 Condiments	59	30
raw cashews	🥑 Nuts & Fats	59	30
grilled whole milk	🥛 Dairy	60	30
plain brown rice	🌾 Grains & Legumes	60	30
steamed lentils	🌾 Grains & Legumes	60	30
raw pasta	🌾 Grains & Legumes	60	30
grilled mango	🍎 Fruits	60	30
plain salmon	🐟 Proteins	61	30
grilled milk	🥛 Dairy	61	30
steamed walnuts	🥑 Nuts & Fats	61	30
baked whole wheat pasta	🌾 Grains & Legumes	61	30
grilled greek yogurt	🥛 Dairy	62	31
cooked mango	🍎 Fruits	62	31
raw strawberries	🍎 Fruits	62	31
grilled ketchup	🧂 Condiments	62	31
grilled whole wheat pasta	🌾 Grains & Legumes	63	32
plain carrot	🥦 Vegetables	63	32
boiled watermelon	🍎 Fruits	63	32
cooked corn syrup	🧂 Condiments	63	32
boiled cucumber	🥦 Vegetables	64	32
cooked kidney beans	🌾 Grains & Legumes	64	32
grilled peas	🌾 Grains & Legumes	64	32
plain shrimp	🐟 Proteins	64	32
boiled white bread	🌾 Grains & Legumes	64	32
grilled sugar	🧂 Condiments	65	32
boiled corn syrup	🧂 Condiments	65	32
raw blueberries	🍎 Fruits	65	32
raw kidney beans	🌾 Grains & Legumes	65	32
raw milk	🥛 Dairy	65	32
plain tomato	🥦 Vegetables	65	32
grilled pork	🐟 Proteins	65	32
cooked cucumber	🥦 Vegetables	65	32
plain apple	🍎 Fruits	66	33
grilled cashews	🥑 Nuts & Fats	66	33
plain plum	🍎 Fruits	66	33
baked butter	🥑 Nuts & Fats	67	34
boiled mustard	🧂 Condiments	67	34
steamed ketchup	🧂 Condiments	67	34
plain spinach	🥦 Vegetables	67	34
baked orange	🍎 Fruits	67	34
raw peanuts	🥑 Nuts & Fats	67	34
boiled mozzarella cheese	🥛 Dairy	67	34
boiled sugar	🧂 Condiments	67	34
boiled blueberries	🍎 Fruits	67	34
baked eggplant	🥦 Vegetables	68	34
plain tofu	🐟 Proteins	68	34
cooked grapes	🍎 Fruits	68	34
cooked cream cheese	🥛 Dairy	68	34
cooked lentils	🌾 Grains & Legumes	68	34
raw raspberries	🍎 Fruits	68	34
grilled margarine	🥑 Nuts & Fats	68	34
baked turkey	🐟 Proteins	68	34
boiled whole wheat bread	🌾 Grains & Legumes	68	34
grilled chicken breast	🐟 Proteins	68	34
grilled cherries	🍎 Fruits	68	34
plain cashews	🥑 Nuts & Fats	68	34
plain quinoa	🌾 Grains & Legumes	68	34
baked ketchup	🧂 Condiments	69	34
raw olive oil	🥑 Nuts & Fats	69	34
raw oats	🌾 Grains & Legumes	69	34
raw brown rice	🌾 Grains & Legumes	69	34
baked sugar	🧂 Condiments	69	34
boiled barley	🌾 Grains & Legumes	69	34
boiled cabbage	🥦 Vegetables	70	35
baked salmon	🐟 Proteins	70	35
grilled blueberries	🍎 Fruits	70	35
plain canola oil	🥑 Nuts & Fats	70	35
raw chicken breast	🐟 Proteins	70	35
baked almonds	🥑 Nuts & Fats	71	36
cooked skim milk	🥛 Dairy	71	36
raw cheddar cheese	🥛 Dairy	71	36
boiled quinoa	🌾 Grains & Legumes	71	36
steamed cashews	🥑 Nuts & Fats	71	36
grilled spinach	🥦 Vegetables	71	36
grilled tempeh	🐟 Proteins	71	36
boiled beef	🐟 Proteins	71	36
steamed cheddar cheese	🥛 Dairy	71	36
boiled onion	🥦 Vegetables	71	36
raw mango	🍎 Fruits	72	36
baked cherries	🍎 Fruits	72	36
cooked walnuts	🥑 Nuts & Fats	72	36
baked white rice	🌾 Grains & Legumes	72	36
grilled turkey	🐟 Proteins	72	36
baked honey	🧂 Condiments	72	36
grilled white rice	🌾 Grains & Legumes	72	36
plain peach	🍎 Fruits	72	36
cooked cabbage	🥦 Vegetables	72	36
cooked avocado	🥑 Nuts & Fats	73	36
plain cheddar cheese	🥛 Dairy	73	36
grilled soy sauce	🧂 Condiments	73	36
steamed whole milk	🥛 Dairy	73	36
cooked barley	🌾 Grains & Legumes	73	36
grilled canola oil	🥑 Nuts & Fats	73	36
grilled honey	🧂 Condiments	73	36
cooked cauliflower	🥦 Vegetables	73	36
plain garlic	🥦 Vegetables	73	36
cooked egg	🐟 Proteins	73	36
cooked tuna	🐟 Proteins	73	36
plain almonds	🥑 Nuts & Fats	74	37
steamed tempeh	🐟 Proteins	74	37
baked tempeh	🐟 Proteins	74	37
cooked bell pepper	🥦 Vegetables	75	38
steamed carrot	🥦 Vegetables	75	38
plain raspberries	🍎 Fruits	75	38
grilled peach	🍎 Fruits	75	38
baked mayonnaise	🧂 Condiments	75	38
baked white bread	🌾 Grains & Legumes	75	38
raw avocado	🥑 Nuts & Fats	75	38
boiled whole wheat pasta	🌾 Grains & Legumes	76	38
raw cucumber	🥦 Vegetables	76	38
baked quinoa	🌾 Grains & Legumes	76	38
plain mayonnaise	🧂 Condiments	76	38
plain strawberries	🍎 Fruits	76	38
grilled pineapple	🍎 Fruits	77	38
boiled oats	🌾 Grains & Legumes	77	38
plain blueberries	🍎 Fruits	77	38
steamed tofu	🐟 Proteins	77	38
grilled banana	🍎 Fruits	77	38
grilled pear	🍎 Fruits	77	38
raw walnuts	🥑 Nuts & Fats	77	38
plain sugar	🧂 Condiments	78	39
raw chickpeas	🌾 Grains & Legumes	78	39
grilled broccoli	🥦 Vegetables	78	39
steamed pineapple	🍎 Fruits	78	39
grilled almonds	🥑 Nuts & Fats	78	39
raw yogurt	🥛 Dairy	78	39
boiled pasta	🌾 Grains & Legumes	79	40
grilled shrimp	🐟 Proteins	79	40
baked walnuts	🥑 Nuts & Fats	79	40
raw skim milk	🥛 Dairy	79	40
cooked chickpeas	🌾 Grains & Legumes	79	40
grilled beef	🐟 Proteins	80	40
raw apple	🍎 Fruits	80	40
raw plum	🍎 Fruits	80	40
plain beef	🐟 Proteins	80	40
boiled lentils	🌾 Grains & Legumes	80	40
steamed corn syrup	🧂 Condiments	80	40
boiled white rice	🌾 Grains & Legumes	80	40
grilled watermelon	🍎 Fruits	80	40
boiled raspberries	🍎 Fruits	81	40
boiled carrot	🥦 Vegetables	81	40
raw tomato	🥦 Vegetables	81	40
baked maple syrup	🧂 Condiments	81	40
boiled celery	🥦 Vegetables	82	41
raw corn syrup	🧂 Condiments	82	41
steamed blueberries	🍎 Fruits	82	41
plain chicken breast	🐟 Proteins	82	41
boiled salmon	🐟 Proteins	82	41
cooked strawberries	🍎 Fruits	82	41
cooked plum	🍎 Fruits	82	41
cooked peanut butter	🥑 Nuts & Fats	83	42
raw spinach	🥦 Vegetables	83	42
grilled plum	🍎 Fruits	83	42
plain cherries	🍎 Fruits	83	42
grilled tomato	🥦 Vegetables	83	42
steamed salad dressing	🧂 Condiments	84	42
plain tempeh	🐟 Proteins	84	42
raw eggplant	🥦 Vegetables	84	42
plain mustard	🧂 Condiments	84	42
steamed butter	🥑 Nuts & Fats	84	42
cooked barbecue sauce	🧂 Condiments	84	42
raw almonds	🥑 Nuts & Fats	84	42
boiled butter	🥑 Nuts & Fats	85	42
grilled garlic	🥦 Vegetables	85	42
baked spinach	🥦 Vegetables	85	42
baked egg	🐟 Proteins	85	42
baked whole wheat bread	🌾 Grains & Legumes	85	42
boiled apple	🍎 Fruits	85	42
steamed eggplant	🥦 Vegetables	85	42
baked pork	🐟 Proteins	86	43
raw broccoli	🥦 Vegetables	86	43
baked grapes	🍎 Fruits	86	43
baked pear	🍎 Fruits	86	43
steamed maple syrup	🧂 Condiments	86	43
plain skim milk	🥛 Dairy	87	44
steamed almonds	🥑 Nuts & Fats	87	44
grilled salad dressing	🧂 Condiments	88	44
boiled soy sauce	🧂 Condiments	88	44
baked cabbage	🥦 Vegetables	88	44
boiled cashews	🥑 Nuts & Fats	88	44
raw canola oil	🥑 Nuts & Fats	89	44
steamed peanut butter	🥑 Nuts & Fats	89	44
steamed salmon	🐟 Proteins	89	44
steamed mayonnaise	🧂 Condiments	89	44
boiled yogurt	🥛 Dairy	89	44
steamed cream cheese	🥛 Dairy	89	44
grilled quinoa	🌾 Grains & Legumes	90	45
grilled tuna	🐟 Proteins	90	45
plain butter	🥑 Nuts & Fats	90	45
plain peanuts	🥑 Nuts & Fats	90	45
plain greek yogurt	🥛 Dairy	90	45

What Are "Medium Glycemic Index Foods"?

Definition of Medium GI Foods

Medium Glycemic Index (Medium GI) foods are defined as foods with a GI value ranging from 56 to 69 (on a scale of 0 to 100, with glucose as the reference food at GI 100). These foods strike a balance between low and high GI foods — they are digested and absorbed at a moderate rate, resulting in a steady but not excessive rise in blood glucose levels.

Key Effects of Consuming Medium GI Foods

Moderate blood glucose rise: Medium GI foods cause a gradual, steady increase in blood glucose (no sharp spikes or crashes), supporting stable energy levels throughout the day.
Balanced insulin response: The body secretes insulin at a moderate rate to process glucose, reducing the strain on the pancreas compared to high GI foods.
Sustained satiety: These foods digest slower than high GI foods but faster than low GI foods, providing a good balance of immediate energy and long-lasting fullness.

Why Do We Still Need to Consider Glycemic Load (GL)?

GI = Speed of blood glucose rise: It only measures how quickly carbs in a food raise blood sugar, ignoring portion size.
GL = Actual blood glucose burden: It combines GI with the amount of digestible carbs consumed, reflecting the true impact of a food on blood glucose.
Critical note: Medium GI foods can swing between low and high GL depending on portion size (e.g., a small bowl of oatmeal has low GL, while a large bowl has high GL).

This list provides both GI and GL values for each medium GI food, helping you leverage these foods to create balanced meals that support blood glucose control and overall energy balance.

Comprehensive Medium GI Food List (56 ≤ GI ≤ 69 + Corresponding GL Values)

1. Whole Grains & Mixed Legumes

Whole Wheat Pasta (Cooked)

GI: 58 | GL: 12 (per 100g serving)

Pearl Barley (Cooked)

GI: 60 | GL: 11 (per 100g serving)

Buckwheat (Cooked)

GI: 63 | GL: 10 (per 100g serving)

Lentil & Rice Blend (Cooked)

GI: 65 | GL: 14 (per 100g serving)

Rye Bread (Light)

GI: 59 | GL: 8 (per 1 slice serving)

Quinoa & Black Bean Mix

GI: 62 | GL: 9 (per 100g serving)

2. Starchy Vegetables

Potatoes (Boiled, White)

GI: 66 | GL: 17 (per 100g serving)

Sweet Potatoes (Purple, Baked)

GI: 60 | GL: 14 (per 100g serving)

Parsnips (Cooked)

GI: 58 | GL: 12 (per 100g serving)

Yam (Cooked)

GI: 68 | GL: 15 (per 100g serving)

3. Fruits

Apple (Peeled)

GI: 58 | GL: 7 (per 1 medium serving)

Peach (Fresh)

GI: 58 | GL: 5 (per 1 medium serving)

Grapes (Red)

GI: 62 | GL: 8 (per 100g serving)

Mango (Fresh)

GI: 56 | GL: 6 (per 100g serving)

Orange (Fresh)

GI: 60 | GL: 5 (per 1 medium serving)

Plum (Fresh)

GI: 63 | GL: 4 (per 1 medium serving)

4. Dairy & Soy Products

Greek Yogurt (Low Fat, Unsweetened)

GI: 56 | GL: 3 (per 100g serving)

Cottage Cheese (Low Fat)

GI: 61 | GL: 2 (per 100g serving)

Soy Milk (Unsweetened)

GI: 58 | GL: 1 (per 250ml serving)

Ricotta Cheese (Low Fat)

GI: 65 | GL: 3 (per 100g serving)

5. Other Medium GI Foods

Dark Chocolate (70-85% Cocoa)

GI: 63 | GL: 4 (per 30g serving)

Oat Milk (Unsweetened)

GI: 57 | GL: 2 (per 250ml serving)

Popcorn (Air-Popped)

GI: 65 | GL: 3 (per 30g serving)

Hummus (Classic)

GI: 60 | GL: 5 (per 100g serving)

How to Use This List Correctly?

✅ Best Practices for Usage

Use as a "balance bridge": Medium GI foods are ideal for balancing meals (e.g., pair with low GI veggies and lean protein for stable energy).
Master portion control: Keep portions moderate to maintain low-to-medium GL (e.g., ½ cup cooked whole wheat pasta instead of 1 cup).
Pair for optimal blood glucose control: Combine medium GI foods with fiber (e.g., spinach), protein (e.g., chicken), and healthy fats (e.g., olive oil) to slow digestion.
Prioritize minimally processed options: Choose whole wheat pasta over white pasta, or air-popped popcorn over microwave popcorn for better nutrition.
Timing matters: Medium GI foods are great for pre-workout fuel (1-2 hours before exercise) to provide sustained energy without post-meal crashes.

❌ Common Misconceptions to Avoid

❌ "Medium GI foods are 'neutral' and can be eaten freely"

While medium GI foods are balanced, overconsumption can still lead to high total carb intake and elevated blood glucose. Portion control remains critical for metabolic health.

❌ "All medium GI foods are nutritionally equal"

There is a big nutritional difference between whole wheat pasta (high in fiber) and air-popped popcorn (low in calories) vs. processed medium GI snacks. Always prioritize whole, unprocessed foods.

❌ "Cooking doesn't affect medium GI food values"

Cooking methods alter GI: for example, overcooked whole wheat pasta has a higher GI than al dente whole wheat pasta, and roasted potatoes have a lower GI than mashed potatoes.

Disclaimer & Data Notes

The GI and GL values provided in this list are average reference values compiled from authoritative nutrition databases. They are not absolute and may vary based on several factors:

Food ripeness (e.g., ripe mangoes have a slightly higher GI than unripe mangoes)
Cooking time and temperature (overcooked foods have higher GI)
Individual metabolic differences (gut microbiota, insulin sensitivity, digestive capacity)
Food processing (refined medium GI foods may have altered nutritional profiles)

This list is intended for dietary decision-making reference only and does not replace professional medical advice, diagnosis, or treatment. If you have diabetes, prediabetes, or other metabolic conditions, please consult a healthcare provider or registered dietitian before making significant dietary changes.

References & Data Sources

University of Sydney Glycemic Index Research Service (GIS). (2023). GI Database of Common Foods. Access GI Database
World Health Organization (WHO). (2023). Guidelines on Healthy Diet. View on WHO Website
American Diabetes Association. (2024). Glycemic Index and Glycemic Load for Diabetes Management. View on Diabetes Care
Brand-Miller, J., & Foster-Powell, K. (2022). The New Glucose Revolution: The Authoritative Guide to the Glycemic Index. View on Amazon
United States Department of Agriculture (USDA). (2024). FoodData Central. Access FoodData Central