High Glycemic Index Foods List
Complete list of 89 foods with high glycemic index (GI >70). Perfect for athletic performance, post-workout recovery, and quick energy replenishment when timed correctly.
Important: Use with Caution
High GI foods cause rapid blood sugar spikes. They're best suited for athletes and active individuals, particularly around exercise. People with diabetes should consume these foods with extra caution and ideally under medical supervision.
Athletic Performance
Quick glucose delivery to muscles during intense exercise, providing rapid energy for peak athletic performance.
Quick Recovery
Rapid glycogen replenishment after intense workouts, helping muscles recover faster from exercise stress.
Timing Critical
Most beneficial when consumed within 30-60 minutes post-exercise, when muscles are primed for glucose uptake.
High GI Foods PDF Chart - Free Download
Download our comprehensive PDF chart featuring all 89 high gi foods. Perfect for meal planning, grocery shopping, and diabetes management. Print-friendly format with GI values, calories, and nutritional information.
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Wheat bagel
Baked Products
Biscuit
Baked Products
Biscotti - Dry Cookies
Baked Products
Brioche bun
Baked Products
Bagels
Baked Products
Croissant
Baked Products
Cookies - Pastries
Baked Products
Whole wheat bread
Baked Products
French baguette made from wheat flour
Baked Products
White bread - baguette
Baked Products
Rice bread
Baked Products
Beer
Beverages
Cottage cheese pancakes
Dairy
Potato chips
Fast food
Platano - cooked
Fruits
Dates
Fruits
Amaranth - analogue of popcorn
Grains
Cornmeal porridge - mamalyga
Grains
Millet porridge
Grains
Matzo - white flour
Grains
Corn flour
Grains
Gnocchi
Grains
Millet
Grains
Risotto
Grains
Flavored Rice
Grains
White rice standard
Grains
A mixture of refined cereals with sugar
Grains
Sorghum
Grains
Barley porridge
Grains
Ravioli from soft wheat
Other
Tacos
Other
Syrup
Sweeteners
Molasses
Sweeteners
Brown sugar
Sweeteners
Chocolate bar with sugar
Sweets
Sweet potato - Batata, Yam
Vegetables
Rutabaga, fodder beets
Vegetables
Boiled potatoes
Vegetables
Whole grain baguette
Baked Products
Instant oats porridge
Grains
Waffles
Baked Products
Donuts
Baked Products
Sandwich bread, white
Baked Products
Sports drinks
Beverages
French fries
Fast food
Watermelon
Fruits
Rice porridge with milk - with sugar
Grains
Squash caviar
Vegetables
Pumpkin - Boiled
Vegetables
Lychee - canned syrup
Fruits
Crackers
Baked Products
Rice flakes
Grains
Beans - cooked
Greens
Condensed milk with sugar
Sweets
Mashed potatoes
Vegetables
Rice biscuits
Baked Products
Rice cake
Baked Products
Rice Milk
Dairy
Corn starch
Grains
Cornflakes
Grains
Arroroot Flour
Grains
Premium wheat flour
Grains
Wheat flour, white - unenriched
Grains
Instant rice
Grains
Celery - boiled, without salt
Greens
Tapioca - dried
Other
Air rice - analogue of popcorn
Sweets
Carrot - Cooked
Vegetables
Parsnip
Vegetables
Turnip - Cooked, Boiled
Vegetables
Dumplings
Other
Instant potatoes
Fast food
Wheat bakery products
Baked Products
Gluten free white bread
Baked Products
White flour bread
Baked Products
Sticky rice
Grains
Fruit Bar - Strawberry
Sweets
White baguette
Baked Products
Potato flour - starch
Grains
Rice flour
Grains
Maltodextrin
Other
Baked potato
Vegetables
Fried potato
Vegetables
Glucose
Sweeteners
Rice Syrup
Sweeteners
Glucose - Dextrose
Sweeteners
Glucose syrup
Sweeteners
Wheat syrup
Sweeteners
Corn Syrup Dark
Sweeteners
Understanding High Glycemic Index Foods
What are High GI Foods?
High glycemic index foods have a GI value greater than 70. These foods cause a rapid rise in blood sugar levels, providing quick energy that's most beneficial for athletes and during specific timing windows around exercise.
- Rapid energy delivery
- Quick glycogen replenishment
- Athletic performance support
- Use with caution for diabetes
High Glycemic Index Fruits
Fruits with high glycemic index provide rapid energy and are excellent for athletic performance and post-workout recovery. These fruits deliver quick natural sugars for immediate glucose replenishment, making them strategic choices for athletes but requiring caution for diabetics.
Best High GI Fruits (GI >70)
- WatermelonGI 75
- Lychee - canned syrupGI 79
- Platano - cookedGI 70
- DatesGI 70
Optimal Timing for Athletes
- Immediately post-workout (0-30 minutes) for glycogen replenishment
- During endurance exercise lasting >90 minutes
- Pre-competition for quick energy boost
- Diabetics: use only post-exercise with medical supervision
High Glycemic Index Vegetables
Vegetables with high glycemic index are typically starchy options that provide rapid energy for athletic performance. While less common than high GI fruits and grains, these vegetables can support intense training when timed strategically.
Starchy High GI Vegetables
- Sweet potato - Batata, YamGI 70
- Rutabaga, fodder beetsGI 70
- Boiled potatoesGI 70
- Baked potatoGI 95
- Squash caviarGI 75
- Fried potatoGI 95
Athletic Applications
- • Post-workout meal base
- • Pre-competition carb loading
- • Endurance event fueling
- • Recovery meal foundation
- • Combine with lean protein
Diabetic Caution
- • Avoid during sedentary periods
- • Use only post-exercise
- • Monitor blood sugar closely
- • Small portions with protein
- • Medical supervision recommended
High Glycemic Index Bread & Grains
Bread and grains with high glycemic index are powerful tools for athletic performance and recovery. These refined options provide rapid glucose delivery for immediate energy needs, making them excellent for athletes but requiring extreme caution for diabetics.
High Performance Grain Options
Strategic Athletic Use
- Consume within 30-60 minutes post-exercise for maximum glycogen synthesis
- Pre-competition (3-4 hours before) for carb loading
- During ultra-endurance events for sustained energy
- Diabetics: avoid except post-exercise with medical oversight
High Glycemic Index Snacks for Athletes
High GI snacks are powerful performance tools for athletes, providing rapid energy delivery when timing is critical. These snacks excel in post-workout recovery and during competition, but require careful timing and medical caution for diabetics.
Competition Snacks
- WatermelonGI 75
- Lychee - canned syrupGI 79
- Platano - cookedGI 70
- DatesGI 70
- Condensed milk with sugarGI 80
Recovery Snacks
- White baguetteGI 95
- Whole grain baguetteGI 73
- Wheat bagelGI 70
- BiscuitGI 70
- Biscotti - Dry CookiesGI 70
Timing Guidelines
- • 0-30 min post-workout (optimal)
- • During events >90 minutes
- • Pre-competition (1-2 hours)
- • Always pair with protein
- • Avoid on rest days
High Glycemic Index Sweeteners
High glycemic index sweeteners provide immediate glucose delivery for athletic performance. These concentrated energy sources are excellent for sports nutrition and competition fueling but pose significant risks for diabetics and sedentary individuals.
Athletic Performance Sweeteners
Usage Guidelines for Athletes
- Use during endurance events lasting >60 minutes
- Immediate post-workout for rapid glycogen replenishment
- Competition fueling 30-60g per hour during exercise
- Diabetics: use only for hypoglycemia treatment under medical guidance
High Glycemic Index Performance Meals
Strategic high GI meals designed for peak athletic performance and recovery. These power-packed combinations deliver rapid energy for serious athletes while providing guidelines for safe usage by active diabetics under medical supervision.
Pre-Competition (3-4 hrs)
- • White pasta with lean protein
- • White rice and grilled chicken
- • Bagel with honey and banana
- • Sports drink with electrolytes
- • White bread sandwich (light)
Post-Workout (0-30 min)
- • Chocolate milk + banana
- • White rice cakes with jam
- • Sports recovery drink
- • Dates with protein shake
- • Watermelon with whey protein
During Exercise (>90 min)
- • Sports gels every 30-45 min
- • Bananas with salt
- • White bread with jam
- • Glucose tablets as needed
- • Sports drinks with carbs
High Glycemic Index Meal Plans
Strategic meal planning with high GI foods for competitive athletes and serious training periods. These specialized plans maximize performance while providing modified approaches for active diabetics under medical care.
Competition Day Plan
Pre-Event (3-4 hours)
Large bowl white pasta with lean protein
White bread roll with honey
Sports drink for hydration
Focus: Glycogen loading
Pre-Event (1 hour)
Banana with small amount of honey
Sports drink (diluted)
Focus: Final energy boost
Post-Event (0-30 min)
Chocolate milk + banana
Sports recovery drink
White rice cakes
Focus: Rapid recovery
Training Day Plan
Pre-Training
Small portion white rice
Banana with minimal protein
Water with electrolytes
During Training
Sports drink (if >90 min)
Banana slices (if needed)
Glucose tablets (emergency)
Post-Training
White rice with lean protein
Recovery smoothie
Fruit with protein powder
High Glycemic Index Recipes
Performance-focused recipes featuring high GI ingredients for maximum athletic benefit. These recipes prioritize rapid energy delivery and glycogen replenishment, designed specifically for serious athletes and competitive sports nutrition.
Ultimate Recovery Smoothie
Ingredients:
- • 1 large banana (GI 82)
- • 1 cup chocolate milk (GI 78)
- • 2 tbsp honey (GI 87)
- • 1 scoop whey protein powder
- • 1/2 cup white grape juice (GI 75)
Prep time: 2 minutes | Serves: 1
Best timing: Within 15 minutes post-workout
Estimated GI: 78-82 (Very High)
Competition Fuel Bowl
Ingredients:
- • 1 cup cooked white rice (GI 89)
- • 4oz lean chicken breast
- • 2 dates, chopped (GI 77)
- • 1 tbsp maple syrup (GI 75)
- • Pinch of sea salt
Prep time: 15 minutes | Serves: 1
Best timing: 3-4 hours pre-competition
Estimated GI: 75-80 (High)
Highest Glycemic Index Foods Chart
This comprehensive chart showcases the highest GI foods (>70) designed for peak athletic performance and rapid energy delivery. Compare values across categories for strategic sports nutrition and competitive advantage.
Top 10 Highest GI Foods
Athletic Performance Use
Usage Guidelines
For Athletes
- • Peak performance fuel
- • Rapid recovery support
- • Competition advantage
- • Strategic timing essential
For Diabetics
- • Medical supervision required
- • Post-exercise only
- • Blood glucose monitoring
- • Emergency treatment use
High GI Strategic Performance Guide
Low GI (Foundation)
- • Daily nutrition base
- • Rest day fuel
- • Long-term health
- • Diabetes management
- • Sustained energy
Medium GI (Strategic)
- • Training day fuel
- • Pre/post workout
- • Active recovery
- • Portion control key
- • Timing matters
High GI (Performance)
- • Competition fuel
- • Peak performance
- • Rapid recovery
- • Athletic advantage
- • Precise timing critical
Frequently Asked Questions
What is a high glycemic index?
A high glycemic index refers to foods with GI values above 70. These foods cause rapid blood sugar spikes, providing immediate energy that's excellent for athletic performance but requires careful timing and medical caution for diabetics.
What foods are high glycemic index?
High glycemic index foods include white bread, white rice, potatoes, watermelon, dates, glucose tablets, and most processed grains. These foods rapidly convert to glucose, making them powerful tools for athletic performance and recovery.
Are high GI foods safe for diabetics?
High GI foods require extreme caution for diabetics and should only be used under medical supervision, typically for treating hypoglycemia or immediately post-exercise when glucose uptake is enhanced. Regular consumption can lead to dangerous blood sugar spikes.
When should athletes eat high GI foods?
Athletes should consume high GI foods immediately post-workout (0-30 minutes) for glycogen replenishment, during endurance events lasting over 90 minutes, or 3-4 hours pre-competition for carb loading. Timing is absolutely critical for maximum benefit.
Can high GI foods improve athletic performance?
Yes, high GI foods are scientifically proven to enhance athletic performance by providing rapid energy delivery, faster glycogen synthesis, and improved recovery. They're essential tools for competitive athletes when used strategically around training and competition.
How much high GI food should athletes consume?
Athletes typically need 30-60g of high GI carbohydrates per hour during endurance events, or 1-1.5g per kg body weight immediately post-workout. For competition prep, 7-12g per kg body weight daily during carb loading phases.
What are the risks of high GI foods?
Risks include blood sugar spikes, insulin resistance, weight gain, energy crashes, and increased diabetes risk. For diabetics, dangerous hyperglycemia can occur. These foods should only be used strategically by athletes or under medical supervision.
Should I avoid high GI foods on rest days?
Yes, high GI foods should be avoided on rest days except for medical emergencies. Without exercise to enhance glucose uptake, these foods can cause harmful blood sugar spikes, insulin resistance, and contribute to fat storage instead of performance benefits.