GI 55-69
Medium Glycemic Foods
Medium glycemic index foods (GI 55-69) have a moderate effect on blood sugar. They can be part of a healthy diet when balanced with low GI foods and combined with protein or healthy fats to slow absorption.
7 foods in this category
Benefits of Medium GI Foods
More dietary flexibility
Moderate energy release
Good for pre-workout fuel
Can be combined with low GI foods
Complete List of Medium Glycemic Foods
| Food | Glycemic Index | Glycemic Load | Calories/100g |
|---|---|---|---|
| Soda | 59 | 16 | 43 |
| Honey | 61 | 12 | 300 |
| Raisins | 64 | 28 | 300 |
| Cantaloupe | 65 | 4 | 34 |
| Couscous | 65 | 23 | 112 |
| Popcorn | 65 | 7 | 388 |
| Brown Rice | 68 | 23 | 367 |
Frequently Asked Questions
Are medium GI foods unhealthy?
No, medium GI foods aren't unhealthy. They can be part of a balanced diet. The key is portion control and pairing them with protein, fat, or fiber to moderate the blood sugar response.
When should I eat medium GI foods?
Medium GI foods can be good before exercise when you need accessible energy. They're also fine at meals when combined with low GI foods, protein, or healthy fats to balance the glycemic load.
What's the difference between GI and glycemic load?
Glycemic index (GI) measures how quickly a food raises blood sugar on a scale of 0-100. Glycemic load (GL) accounts for portion size. A food can have a high GI but low GL if you eat a small amount. GL = (GI × carbs per serving) / 100.
Can I lower the GI of medium GI foods?
Yes, you can lower the effective GI by: eating smaller portions, combining with protein or fat, adding fiber-rich foods, choosing less processed versions, and letting starchy foods cool (increases resistant starch).