Medium Glycemic Index Foods List
Complete list of 77 foods with medium glycemic index (GI 56-69). Perfect for balanced nutrition, post-workout recovery, and moderate blood sugar impact when paired with protein or fiber.
Post-Workout Recovery
Medium GI foods provide moderate energy replenishment, making them ideal for post-exercise recovery and muscle glycogen restoration.
Balanced Nutrition
These foods offer a balance between quick and sustained energy, perfect for active individuals and balanced meal planning.
Timing Matters
Best consumed with protein or fiber, and ideally timed around physical activity for optimal blood sugar management.
Medium GI Foods PDF Chart - Free Download
Download our comprehensive PDF chart featuring all 77 medium 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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Search & Filter Foods
Sour cream - 20%
Dairy
Grapes
Fruits
Mango
Fruits
Muesli
Grains
Beef Stroganoff
Meat
Pita
Baked Products
Processed cheese
Dairy
Sugar
Sweeteners
Grapes, black
Fruits
Buckwheat noodles
Grains
Oats, Hercules
Grains
Shortbread
Baked Products
Pizza
Baked Products
Straw
Baked Products
Milk bread
Baked Products
Soft drinks - soda, cola
Beverages
Vanilla ice cream - regular, with sugar
Dairy
Apricots - canned in syrup
Fruits
Dessert Banana - ripe
Fruits
Papaya - fresh
Fruits
Dried fruits
Fruits
Oatmeal porridge - crushed), oatmeal dishes
Grains
Pearl barley - steamed
Grains
Couscous
Grains
Durum wheat semolina
Grains
Wholemeal flour
Grains
Oatmeal - cooked on the water
Grains
Long grain rice
Grains
Rice Jasmine
Grains
Pea soup
Greens
Boiled sweetcorn
Greens
Chestnut
Nuts
Mayonnaise - sweetened
Oils and Sauces
Egg powder
Other
Vegetable soup
Soups
Honey
Sweeteners
Chocolate powder with sugar
Sweets
Hamburger bun
Baked Products
Condensed milk
Sweets
Ice cream
Dairy
Udon noodles
Grains
Corn chips
Fast food
Rice waffles
Baked Products
Rye crackers
Baked Products
Red beet juice
Beverages
Rye bread
Baked Products
Brown yeast bread
Baked Products
Wholemeal bread
Baked Products
Bran bread
Baked Products
Quince - canned, jelly with sugar
Fruits
Pineapple - canned in syrup
Fruits
Melon
Fruits
Raisins
Fruits
Raisins - red and gold
Fruits
Breadfruit
Fruits
Yellow corn
Grains
Сorn - canned
Grains
Rice noodles
Grains
Chestnut flour
Grains
Peeled wheat flour - whole grain
Grains
Muesli with sugar or honey
Grains
Yam
Grains
Falafel - chickpea
Greens
Tamarind - sweet
Nuts
Strawberry Jam - High Sugar
Sweets
Marmalade with sugar
Sweets
Sorbet with sugar
Sweets
Sorbet
Sweets
Canned vegetables - Factory
Vegetables
Beets - Boiled
Vegetables
Pumpkin
Vegetables
Pancakes
Baked Products
Hamburger
Fast food
Pineapple
Fruits
Corn pasta
Grains
Flatbread
Baked Products
Oat milk - raw
Dairy
Understanding Medium Glycemic Index Foods
What are Medium GI Foods?
Medium glycemic index foods have a GI value between 56-69. These foods cause a moderate rise in blood sugar levels, making them suitable for active individuals when consumed strategically with other nutrients.
- Moderate blood sugar impact
- Good for post-exercise recovery
- Balanced energy release
- Best paired with protein/fiber
Medium Glycemic Index Fruits
Fruits with medium glycemic index provide balanced energy and are ideal for active individuals and post-workout recovery. These fruits offer natural sugars with moderate blood sugar impact, making them suitable for diabetics when consumed mindfully with timing strategies.
Best Medium GI Fruits (GI 56-69)
- Apricots - canned in syrupGI 60
- Quince - canned, jelly with sugarGI 65
- PineappleGI 66
- Pineapple - canned in syrupGI 65
- Dessert Banana - ripeGI 60
- GrapesGI 56
- Grapes, blackGI 59
- MelonGI 65
When to Choose Medium GI Fruits
- Post-exercise recovery (30-60 minutes after workout)
- Paired with protein or healthy fats for balance
- Mid-morning or afternoon energy boost
- Active days requiring sustained energy
Medium Glycemic Index Vegetables
Vegetables with medium glycemic index provide moderate energy while still offering excellent nutrition. These vegetables are perfect for active individuals and can be strategically used in diabetic meal planning when portion control and timing are considered.
Starchy Vegetables
- Canned vegetables - FactoryGI 65
- Beets - BoiledGI 65
- PumpkinGI 65
Preparation Tips
- • Cook with skin on to increase fiber
- • Cool and reheat to lower GI
- • Combine with protein sources
- • Use appropriate portion sizes
- • Time consumption around activity
For Diabetics
- • Monitor blood sugar response
- • Pair with low GI vegetables
- • Control portion sizes
- • Best consumed pre or post-exercise
- • Include healthy fats and protein
Medium Glycemic Index Bread & Grains
Bread and grains with medium glycemic index offer balanced energy for active lifestyles. These options provide moderate blood sugar impact and are excellent for post-workout meals when paired with protein, making them suitable for diabetics with proper timing and portions.
Best Medium GI Grain Options
Strategic Use for Diabetics
- Consume within 2 hours of exercise for optimal glucose uptake
- Always pair with lean protein and healthy fats
- Monitor blood glucose 2 hours after consumption
- Limit to 1-2 servings per meal maximum
Medium Glycemic Index Snacks for Diabetics
Strategic snacking with medium glycemic index foods can support active diabetics, especially around exercise periods. These snacks provide moderate energy with careful timing and pairing strategies to maintain blood sugar stability.
Pre-Workout Snacks
- PancakesGI 66
- Hamburger bunGI 61
- FlatbreadGI 69
- ShortbreadGI 60
- PitaGI 57
Post-Workout Recovery
- Vanilla ice cream - regular, with sugarGI 60
- Oat milk - rawGI 69
- Ice creamGI 62
- Sour cream - 20%GI 56
- Processed cheeseGI 57
Timing Guidelines
- • 30-60 min before exercise
- • Within 2 hours post-workout
- • Always include protein
- • Monitor blood sugar response
- • Stay hydrated
Medium Glycemic Index Sweeteners
Sweeteners with medium glycemic index provide moderate blood sugar impact and can be used strategically by active diabetics. These natural options offer sweetness with balanced energy, ideal for post-workout treats when used in moderation.
Natural Medium GI Sweeteners
Usage Guidelines for Diabetics
- Use only around exercise periods for optimal glucose utilization
- Limit to 1-2 teaspoons maximum per day
- Always monitor blood glucose response carefully
- Consider diluting with water or mixing with protein
Medium Glycemic Index Breakfast Ideas
Strategic breakfast options with medium GI foods are perfect for active individuals and morning workouts. These balanced breakfast combinations provide moderate energy release, ideal for diabetics with active lifestyles when paired with protein.
Pre-Workout Options
- • Banana with almond butter
- • Whole wheat toast with protein
- • Oatmeal with Greek yogurt
- • Medium GI fruit smoothie with protein
- • Granola with milk (small portion)
Post-Workout Recovery
- • Chocolate milk and banana
- • Whole grain cereal with fruit
- • Pancakes with protein powder
- • Fruit and yogurt parfait
- • English muffin with eggs
Diabetic Guidelines
- • Always include protein source
- • Monitor blood sugar 2h after
- • Time around physical activity
- • Control portion sizes carefully
- • Add healthy fats for balance
Medium Glycemic Index Meal Plans
Strategic meal planning with medium glycemic index foods supports active diabetics and fitness enthusiasts. These balanced meal combinations focus on timing, portion control, and proper food pairing for optimal blood sugar management.
Active Day Plan
Pre-Workout Breakfast
Banana with peanut butter
Green tea or black coffee
30-60 min before exercise
Post-Workout Lunch
Brown rice with grilled chicken
Steamed vegetables
Small portion of sweet potato
Within 2 hours post-exercise
Evening Dinner
Salmon with herbs
Quinoa pilaf (small portion)
Large mixed green salad
3+ hours after last workout
Rest Day Plan
Breakfast
Greek yogurt with berries
Small portion granola
Nuts and seeds
Lunch
Lentil soup
Small whole grain roll
Side salad with olive oil
Dinner
Grilled fish
Roasted vegetables
Small portion wild rice
Medium Glycemic Index Recipes
These balanced recipes feature medium glycemic index ingredients strategically paired with protein and fiber. Perfect for active diabetics who need moderate energy with careful blood sugar management through proper timing and portions.
Post-Workout Power Bowl
Ingredients:
- • 1/2 cup cooked brown rice (GI 68)
- • 4oz grilled chicken breast
- • 1 medium banana, sliced (GI 62)
- • Mixed greens and avocado
- • Tahini and lemon dressing
Prep time: 20 minutes | Serves: 2
Best timing: Within 2 hours post-exercise
Estimated GI: 45-50 (Balanced)
Active Morning Smoothie
Ingredients:
- • 1 medium banana (GI 62)
- • 1 cup low-fat milk (GI 34)
- • 1 scoop protein powder
- • 1 tbsp peanut butter
- • 1/2 cup oats (GI 59)
Prep time: 5 minutes | Serves: 1
Best timing: 30-60 min pre-workout
Estimated GI: 40-45 (Balanced)
Medium Glycemic Index Foods Chart
This comprehensive chart showcases medium GI foods (56-69) perfect for active individuals and strategic diabetic nutrition. Compare values across categories to make informed choices for balanced energy and blood sugar management.
Popular Medium GI Foods
Medium GI by Category
Timing Strategy
Medium GI Strategic Use Comparison
Low GI (Anytime)
- • Daily staples
- • Blood sugar control
- • Diabetes foundation
- • No timing restrictions
- • Sustained energy
Medium GI (Strategic)
- • Around exercise timing
- • Portion control essential
- • Active lifestyle support
- • Pair with protein/fiber
- • Monitor blood sugar
High GI (Selective)
- • Post-workout only
- • Athletic performance
- • Limit for diabetics
- • Quick energy needs
- • Careful timing crucial
Frequently Asked Questions
What is a medium glycemic index?
A medium glycemic index refers to foods with GI values between 56-69. These foods cause a moderate rise in blood sugar levels, making them suitable for active individuals when consumed strategically around exercise periods and paired with protein or fiber.
What foods are medium glycemic index?
Medium glycemic index foods include bananas, sweet potatoes, brown rice, whole wheat bread, honey, and dates. These foods provide balanced energy and are ideal for post-workout recovery when combined with protein sources.
Are medium GI foods safe for diabetics?
Medium GI foods can be safely included in diabetic diets when consumed strategically around physical activity, in controlled portions, and paired with protein or fiber. Timing and blood sugar monitoring are essential for optimal management.
When should I eat medium GI foods?
The best times for medium GI foods are 30-60 minutes before exercise for energy, or within 2 hours post-workout for recovery. For diabetics, timing around physical activity helps optimize glucose utilization and minimize blood sugar spikes.
Can medium GI foods support weight management?
Medium GI foods can support weight management in active individuals by providing balanced energy for workouts and recovery. However, portion control and timing are crucial, as these foods can contribute to weight gain if consumed excessively or without activity.
How do I pair medium GI foods properly?
Always pair medium GI foods with protein (lean meats, eggs, Greek yogurt) or healthy fats (nuts, avocado, olive oil) to slow glucose absorption. Add fiber through vegetables or low GI foods to further moderate blood sugar impact.
What portion sizes are appropriate?
For diabetics: 1/2 to 1 cup of medium GI grains, 1 medium fruit, or 1-2 slices of bread per meal maximum. Active individuals may have slightly larger portions around workout times, but should monitor blood sugar response carefully.
Should I avoid medium GI foods on rest days?
On rest days, minimize medium GI foods and choose smaller portions when consumed. Focus primarily on low GI options for steady energy without the glucose uptake benefits that exercise provides. Always pair with protein and fiber.