What is glycemic index? Glycemic index is a system used to measure the rise of circulating blood sugar caused by a carbohydrate – the higher the number, the greater the blood sugar response. In short, a GI value tells you how rapidly a particular carb turns to sugar. The goal is not to cause big spikes, so we should keep our numbers small.
Not surprising, the highest GI foods are almost all grains and the lowest are fruits and vegetables. Below is a list of Paleo foods and their GI. If you are trying to lose weight, try to keep it to the foods in the low category.
As usual, these numbers are estimates and there is some wiggle room from species to species. If you suffer from a medical condition, please speak to your physician, as these are guidelines and are not meant to be a substitute for the guidance of a medical professional.
Low = 55 or lower
Medium = 56 – 69
High = 70 or high
| Category | Product | H/L |
| Condiment | Molasses | H |
| Fruit | Dates | H |
| Fruit | Guavas | H |
| Fruit | Sweet Plantain (fried) | H |
| Fruit | Watermelon | H |
| Vegetable | Arrowroot | H |
| Vegetable | Parsnips | H |
| Vegetable | Pumpkin | H |
| Vegetable | Turnip (cooked) | H |
| Condiment | Honey | M |
| Condiment | Maple Syrup | M |
| Condiment | Mayo | M |
| Fruit | Bananas | M |
| Fruit | Cranberries | M |
| Fruit | Mangoes | M |
| Fruit | Melon | M |
| Fruit | Pineapple (canned) | M |
| Fruit | Raisins | M |
| Fruit | Sweet Plantain (boiled) | M |
| Fruit | Sweet Plantain (raw) | M |
| Fruit | Tamarind | M |
| Vegetable | Beets (cooked) | M |
| Beverage | Almond Milk | L |
| Beverage | Apple Juice | L |
| Beverage | Carrot Juice | L |
| Beverage | Cranberry Juice | L |
| Beverage | Grape Juice | L |
| Beverage | Grapefruit Juice | L |
| Beverage | Mango Juice | L |
| Beverage | Orange Juice | L |
| Beverage | Pineapple Juice | L |
| Beverage | Tomato Juice | L |
| Condiment | Agave | L |
| Condiment | Cocoa | L |
| Condiment | Ketchup | L |
| Condiment | Mustard | L |
| Condiment | Tamari | L |
| Condiment | Tomato Sauce | L |
| Condiment | Vinegar | L |
| Fruit | Apples | L |
| Fruit | Apricots | L |
| Fruit | Avocado | L |
| Fruit | Blackberries | L |
| Fruit | Blueberries | L |
| Fruit | Cantaloupe | L |
| Fruit | Cherries | L |
| Fruit | Coconut | L |
| Fruit | Figs | L |
| Fruit | Gooseberry | L |
| Fruit | Grapefruit | L |
| Fruit | Grapes | L |
| Fruit | Green Plantain (boiled) | L |
| Fruit | Green Plantain (fried) | L |
| Fruit | Green Plantain (raw) | L |
| Fruit | Jackfruit | L |
| Fruit | Kiwi | L |
| Fruit | Lemon | L |
| Fruit | Lime | L |
| Fruit | Litchi | L |
| Fruit | Nectarines | L |
| Fruit | Oranges | L |
| Fruit | Papaya | L |
| Fruit | Passion Fruit | L |
| Fruit | Peaches | L |
| Fruit | Pears | L |
| Fruit | Persimmon | L |
| Fruit | Pineapple (raw) | L |
| Fruit | Plums | L |
| Fruit | Pomegranates | L |
| Fruit | Pomelos | L |
| Fruit | Prunes | L |
| Fruit | Raspberries | L |
| Fruit | Red Currant | L |
| Fruit | Rhubarb | L |
| Fruit | Strawberries | L |
| Fruit | Tangerines | L |
| Nuts/Seeds | Almonds | L |
| Nuts/Seeds | Cashews | L |
| Nuts/Seeds | Hazelnuts/Filberts | L |
| Nuts/Seeds | Pine nuts | L |
| Nuts/Seeds | Pistachio | L |
| Nuts/Seeds | Sesame Seeds | L |
| Nuts/Seeds | Sunflower seeds | L |
| Nuts/Seeds | Walnuts | L |
| Other | Dark Chocolate (+70%) | L |
| Root | Beets (raw) | L |
| Spice | Garlic | L |
| Spice | Ginger | L |
| Spices | Parsley, Basil, Oregano, Etc. | L |
| Vegetable | Artichoke | L |
| Vegetable | Asparagus | L |
| Vegetable | Bamboo Shoots | L |
| Vegetable | Broccoli | L |
| Vegetable | Brussel Sprouts | L |
| Vegetable | Cabbage | L |
| Vegetable | Carrots (cooked) | L |
| Vegetable | Carrots (raw) | L |
| Vegetable | Cauliflower | L |
| Vegetable | Celery | L |
| Vegetable | Chard | L |
| Vegetable | Chicory/Endive | L |
| Vegetable | Chili Pepper | L |
| Vegetable | Collard Greens | L |
| Vegetable | Cucumber | L |
| Vegetable | Eggplant | L |
| Vegetable | Fennel | L |
| Vegetable | Kale | L |
| Vegetable | Leeks | L |
| Vegetable | Lettuce (all varieties) | L |
| Vegetable | Mushrooms | L |
| Vegetable | Okra | L |
| Vegetable | Olive | L |
| Vegetable | Onions | L |
| Vegetable | Peppers (all varieties) | L |
| Vegetable | Radish | L |
| Vegetable | Scallions | L |
| Vegetable | Spinach | L |
| Vegetable | Summer Squash | L |
| Vegetable | Sweet Potato | L |
| Vegetable | Tomatoes | L |
| Vegetable | Zucchini | L |