32 foods · GI ≥ 70

High glycemic index foods

These foods have a glycemic index of 70 or more: they are absorbed quickly and cause higher blood sugar peaks. You do not need to cut them out, but smaller portions, pairing them with protein, fat or fiber, or swapping in a lower-GI alternative all help.

Vegetables & tubers

Boiled potatoGL 20 per serving73ParsnipGL 8 per serving74Mashed potatoesGL 19 per serving79Baked potatoGL 24 per serving80Instant mashed potatoesGL 16 per serving84CassavaGL 48 per serving85Baked sweet potatoGL 23 per serving88

Grains & rice

White riceGL 30 per serving72MilletGL 26 per serving78Instant oatsGL 20 per serving82Jasmine riceGL 37 per serving89Sticky riceGL 27 per serving90

Bread & bakery

Sourdough breadGL 10 per serving70NaanGL 21 per serving71BagelGL 26 per serving73White breadGL 10 per serving73Whole wheat breadGL 8 per serving75BaguetteGL 11 per serving76

Breakfast cereals

WeetabixGL 15 per serving71CheeriosGL 14 per serving75CornflakesGL 18 per serving80Rice KrispiesGL 21 per serving88

Dairy & plant milks

Rice milkGL 19 per serving86

Snacks & crackers

Tortilla chipsGL 23 per serving72Rice cakesGL 16 per serving82PretzelsGL 19 per serving84

Sweets & desserts

DonutGL 17 per serving76WafflesGL 19 per serving77Jelly beansGL 22 per serving78TapiocaGL 22 per serving82

Sugars & sweeteners

GlucoseGL 10 per serving100

Dishes

IdliGL 15 per serving77
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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.