11 foods · 5 low GI

Glycemic index of drinks

Drinks deliver sugar with no fiber and little to slow it down, so even medium-GI drinks can carry a sizable glycemic load per glass. Juices keep a low GI when they are rich in fructose, but a glass has several times the load of the whole fruit.

			Serving	Level
Tomato juicevegetable juice	33	3	250 ml	Low
Fruit smoothiesmoothie	38	14	250 ml	Low
Apple juiceapple cider (unfiltered juice)	46	13	250 ml	Low
Orange juiceOJ	48	12	250 ml	Low
Coconut watercoconut juice	55	4	250 ml	Low
Cranberry juicecranberry juice cocktail	59	20	250 ml	Medium
Coca-Colacola	63	16	250 ml	Medium
Gatoradesports drink	65	10	250 ml	Medium
Coffeeblack coffee	—	<1	250 ml	None
Diet sodaDiet Coke	—	<1	250 ml	None
Teablack tea	—	<1	250 ml	None

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Other categories

Fruits25 foods Vegetables & tubers32 foods Grains & rice20 foods Bread & bakery17 foods Pasta & noodles10 foods Breakfast cereals7 foods Legumes13 foods Dairy & plant milks9 foods Nuts & seeds8 foods Snacks & crackers8 foods Sweets & desserts18 foods Sugars & sweeteners8 foods Dishes8 foods Meat, fish & eggs8 foods Oils & fats2 foods

Sources: Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625–1632 · USDA FoodData Central · Methodology & sources · Data last reviewed 2026-09-29.