High Glycemic Foods to Avoid: 100+ Foods Above GI 70 with Lower-GI Swaps

TL;DR: This reference lists 100+ foods with a GI of 70 or above alongside lower-GI alternatives you can swap in. Each swap shows the GI reduction so you can see exactly how much difference the change makes. You do not need to eliminate these foods entirely, just be strategic about when and how you eat them.

How to Use This Swap Guide

This chart lists foods with a glycemic index of 70 or above, which are classified as high GI. These foods cause a rapid, significant rise in blood sugar when eaten on their own.

For each high-GI food, a lower-GI swap is suggested. The swap GI column shows the alternative’s glycemic index so you can see the improvement at a glance.

These swaps are not rigid rules. They are options. Sometimes the high-GI version is what you want, and that is fine. Use protein, fat, and fiber to moderate the response when you do.

Grains & Starches

High GI Food	GI	Lower GI Swap	Swap GI
Jasmine rice	89	Basmati rice	58
White rice, short grain	72	Brown rice, long grain	50
White rice, long grain	73	Quinoa	53
Instant oatmeal	79	Steel-cut oats	42
Instant oatmeal, flavored	83	Overnight rolled oats	48
Millet, boiled	71	Barley, pearled	28
Amaranth, boiled	97	Buckwheat	49
Couscous (borderline)	65	Bulgur wheat	48

Breads

High GI Food	GI	Lower GI Swap	Swap GI
French baguette	95	Sourdough bread	54
White bread	75	Pumpernickel	41
Bagel, white	72	Whole grain bread	51
English muffin	77	Sourdough English muffin	54
Naan bread	71	Whole wheat pita	56
Ciabatta	73	Dark rye bread	50
Waffles	76	Whole grain toast	51
Gluten-free white bread	71	Sourdough GF bread	58
Kaiser roll	73	100% whole grain roll	51
White hot dog bun	73	Lettuce wrap	~10
Corn bread	71	Whole grain bread	51

Potatoes

High GI Food	GI	Lower GI Swap	Swap GI
Baked potato	85	Baked sweet potato	44
Mashed potato	87	Mashed cauliflower	~10
Instant mashed potato	87	Mashed sweet potato	44
French fries	75	Sweet potato fries	54
Potato, boiled (white)	78	New potatoes, boiled	54
Hash browns	75	Sweet potato hash	44
Potato wedges	75	Butternut squash wedges	51
Scalloped potatoes	78	Scalloped turnips	38

Breakfast Cereals

High GI Food	GI	Lower GI Swap	Swap GI
Corn Flakes	81	All-Bran	42
Rice Krispies	82	Natural muesli	49
Puffed rice	82	Rolled oats porridge	55
Coco Pops	77	Granola, low sugar	55
Cheerios	74	Steel-cut oats	42
Shredded Wheat	75	Bran flakes	55
Grape-Nuts	71	Muesli, no added sugar	49
Cream of Wheat, instant	74	Steel-cut oats	42
Golden Grahams	71	Rolled oats with nuts	45
Frosties / Frosted Flakes	73	All-Bran	42
Puffed wheat	80	Buckwheat groats	45
Instant grits	75	Steel-cut oats	42

Snacks & Baked Goods

High GI Food	GI	Lower GI Swap	Swap GI
Pretzels	83	Mixed nuts	~15
Rice cakes	82	Whole grain crackers	55
Water crackers	71	Nut-based crackers	35
Graham crackers	74	Oatcakes	55
Scone	92	Bran muffin	60
Doughnut	76	Dark chocolate	23
Jelly beans	78	Dark chocolate squares	23
Gummy bears	78	Mixed berries	32
Skittles	70	Trail mix	21
Hard candy	80	Nuts and dried fruit	30
Licorice	78	Dark chocolate	23
Marshmallows	72	Greek yogurt with honey	25
Toaster pastries (Pop-Tarts)	70	Whole grain toast with nut butter	45
Pancakes, from mix	73	Protein pancakes (oat flour)	50

Beverages

High GI Food	GI	Lower GI Swap	Swap GI
Gatorade	78	Coconut water	54
Lucozade/Glucose drink	95	Water with electrolytes	0
Rice milk	86	Soy milk	34
Energy drinks (sugary)	70+	Coffee, black	0
Fruit punch	72	Sparkling water with lemon	0
Sweetened iced tea	70	Unsweetened iced tea	0

Fruits (High GI)

High GI Food	GI	Lower GI Swap	Swap GI
Watermelon	76	Cantaloupe	65
Lychee	79	Cherries	22
Overripe banana	70+	Slightly underripe banana	42

Sugars & Sweeteners

High GI Food	GI	Lower GI Swap	Swap GI
Glucose (dextrose)	100	Honey	61
Maltose	105	Maple syrup	54
Maltodextrin	95-105	Coconut sugar	54
Corn syrup	90	Agave nectar	15
White sugar (sucrose)	65	Stevia	0

Prepared Foods

High GI Food	GI	Lower GI Swap	Swap GI
White rice sushi	72	Brown rice sushi	50
Stuffing, bread-based	74	Quinoa stuffing	53
Tapioca pudding	70	Chia pudding	~15
Risotto (arborio)	69	Mushroom barley “risotto”	28
White flour pizza crust	73	Cauliflower crust pizza	~15
Macaroni and cheese (boxed)	64	Lentil pasta mac and cheese	35
Fried rice, white	73	Cauliflower fried rice	~15
Ramen noodles, instant	73	Soba noodles (buckwheat)	46

How to Read This Chart

The GI values in this chart fall into the high GI category (70 or above):

• High GI (70-79): Rapid blood sugar rise. Common in processed grains, white bread, and sugary snacks. The swap column typically shows a reduction of 20-40 GI points.

• Very high GI (80-89): Very rapid glucose spike. Found in puffed cereals, rice cakes, and instant potatoes. These are the foods where swaps make the biggest difference.

• Extreme GI (90-105): Near-instant glucose absorption. Pure glucose, maltodextrin, and French baguettes. These should be reserved for specific medical situations (like treating hypoglycemia) or consumed only with substantial protein and fat.

When reading the swap suggestions, remember that you do not need to make every swap every time. Even small changes add up. Replacing white bread with sourdough at one meal per day, or choosing steel-cut oats instead of corn flakes for breakfast, creates meaningful improvements over time.

Key Takeaways

• The biggest wins come from breakfast and bread swaps. Switching from corn flakes (81) to steel-cut oats (42) or from white bread (75) to pumpernickel (41) nearly halves the glycemic impact of your meal.
• Potatoes are the highest-GI whole food. Baked, mashed, and fried potatoes all score 75-87. Sweet potatoes (44) and cauliflower are the most effective replacements.
• Processing is the primary driver of high GI. Puffing, flaking, and instant processing break down starch structure and dramatically increase GI. Choosing less-processed versions of the same food is often all you need.
• You do not have to give up rice. Jasmine rice (89) is very high GI, but basmati (58) and brown rice (50) are medium and low respectively. The variety matters more than avoiding rice entirely.
• Pairing strategy is as powerful as swapping. When you want the high-GI food, eat it with protein and fat. A bowl of white rice with salmon and avocado produces a very different glucose curve than white rice alone.

Everyone’s glucose response is different. What spikes one person may be fine for another. Glycemic Snap uses AI to analyze photos of your meals and predict your glucose response, including a blood sugar curve prediction and personalized swap suggestions. Download for iOS or Android to discover your personal glycemic profile.

Related Resources

• Complete Glycemic Index Chart: 300+ Foods
• Low Glycemic Foods List: 200+ Foods Under GI 55
• Bread Glycemic Index Comparison
• Rice Glycemic Index Comparison
• Cereal Glycemic Index List
• Complete Guide to Glycemic Index Foods