High glycemic foods raise blood sugar quickly, making them useful for post-workout recovery or when you need rapid energy. They’re also important to identify if you’re managing diabetes or watching glucose levels.
This list covers 82 options spanning grains, fruits, vegetables, and processed foods. All values are approximate. Unless stated otherwise, nutritional values are based on a cooked 1-cup (240ml) serving.
White Potatoes & Root Vegetables
Starchy root vegetables hit the bloodstream fast because cooking breaks down their cell walls into easily digestible sugars. White potatoes lead the pack, though most roots in this category will spike glucose levels quickly when eaten alone.
Russet Potatoes (baked)
~GI of 111, one of the highest values for any whole food
Pair with protein and healthy fats like Greek yogurt and chives to slow the glucose spike.
Instant Mashed Potatoes
~GI of 87, higher than fresh potatoes due to processing
Mix in cauliflower mash to lower the overall glycemic impact while keeping the creamy texture.
Red Potatoes (boiled)
~GI of 89, slightly lower than russets but still high
Chill after cooking and use in potato salad—the resistant starch formation helps moderate blood sugar response.
French Fries
~GI of 75, though the fat content does slow digestion somewhat
Choose thick-cut over thin and serve alongside a substantial protein portion.
Parsnips (cooked)
~GI of 97, surprisingly higher than many potato varieties
Roast with lower-GI vegetables like Brussels sprouts to balance the meal.
Rutabaga (cooked)
~GI of 72, the lower end of the high-glycemic range
Mash with turnips or cauliflower to create a more blood-sugar-friendly side dish.
Potato Gnocchi
~GI of 68, elevated due to the refined flour in the dough
Top with protein-rich bolognese sauce rather than butter or cream sauces.
Taro Root (boiled)
~GI of 53-55, borderline high depending on preparation
Use in stews where it absorbs flavors while being eaten with protein and vegetables.
White Sweet Potatoes
~GI of 70, higher than orange varieties due to lower fiber content
Serve in smaller portions topped with black beans and avocado for balance.
Cassava (boiled)
~GI of 46-94 depending on variety and cooking method, often falls in the high range
Limit portion sizes and combine with high-fiber vegetables in stir-fries.
Turnips (mashed)
~GI of 72 when cooked and mashed until smooth
Keep some texture to maintain more fiber structure and slow digestion.
Celeriac (cooked)
~GI of 85 when boiled and pureed
Roast instead of boiling to retain more structure and serve with high-protein main dishes.
Kohlrabi (cooked)
~GI of 70, increases significantly when overcooked
Steam just until tender rather than boiling soft to maintain a lower glycemic response.
Potato Hash Browns
~GI of 75, shredding and high-heat cooking increases starch availability
Add diced peppers and onions to stretch the portion while adding fiber.
Refined Grains & White Bread
White bread and refined grain products shoot blood sugar up quickly because they’ve been stripped of fiber and nutrients during processing. These everyday staples rank among the highest on the glycemic index, often causing rapid spikes followed by energy crashes.
White Bread
~GI of 75, placing it firmly in the high glycemic category
Toast it lightly and pair it with protein like eggs or nut butter to slow down the glucose spike.
Bagels
~GI of 72, with minimal fiber to buffer sugar absorption
Choose smaller bagels and scoop out some of the interior dough to reduce the glycemic load.
White Rice
~GI of 73, higher than brown rice by about 20 points
Let it cool after cooking to form resistant starch, which slightly lowers its glycemic impact.
Rice Cakes
~GI of 82, one of the highest among grain products
Top them with avocado or cheese to add fat and protein that slow digestion.
Cornflakes
~GI of 81, causing rapid blood sugar elevation
Mix them with lower-GI cereals like steel-cut oats or add nuts for staying power.
Instant Oatmeal (flavored)
~GI of 79, significantly higher than steel-cut oats at 55
Switch to old-fashioned rolled oats and add your own cinnamon and berries for better blood sugar control.
White Pasta
~GI of 49-58 when cooked al dente, rising higher when overcooked
Cook it just until firm to the bite and serve with vegetables and lean protein.
Pretzels
~GI of 83, made from refined white flour with almost no fiber
Pair them with hummus or cheese to create a more balanced snack.
Saltine Crackers
~GI of 74, with minimal nutritional value beyond quick carbs
Use them sparingly and combine with tuna or cottage cheese for a more stable blood sugar response.
Rice Noodles
~GI of 61-65, popular in Asian cuisine but quick to digest
Add plenty of vegetables, tofu, or shrimp to pad out the meal and moderate the spike.
White Flour Tortillas
~GI of 72, processing removes the fiber-rich bran layer
Swap for whole grain or corn tortillas when possible, or fill them generously with beans and vegetables.
White Rice & Rice Products
Rice-based products spike blood sugar quickly due to their processed nature and lack of fiber. These refined carbohydrates convert to glucose rapidly, making them some of the highest glycemic options in the grain category.
Jasmine Rice
~GI of 109 (very high glycemic response)
Pairs well with curries and stir-fries, but consider mixing with cauliflower rice to moderate the blood sugar impact.
Arborio Rice
~GI of 69 (high glycemic)
The starch that makes risotto creamy also drives up blood sugar, so add plenty of vegetables and protein to balance the meal.
Sticky Rice (Glutinous Rice)
~GI of 86-98 (very high glycemic response)
Popular in Asian desserts and sushi, this variety breaks down extremely quickly during digestion.
Rice Crackers
~GI of 82-91 (very high glycemic)
These crispy snacks offer little protein or fiber to slow digestion, causing rapid glucose spikes.
Puffed Rice Cereal
~GI of 82 (very high glycemic)
The puffing process breaks down the grain structure, making this breakfast option absorb almost instantly.
Rice Milk
~GI of 86 (very high glycemic response)
This dairy alternative contains mostly simple carbohydrates with minimal protein to buffer absorption.
Cream of Rice (Hot Cereal)
~GI of 70-94 (high to very high glycemic)
The ultra-smooth texture indicates how refined and quickly digestible this breakfast porridge is.
Rice Flour
~GI of 95 (very high glycemic)
Common in gluten-free baking, this powder form of white rice absorbs even faster than whole grains.
Rice Vermicelli
~GI of 58-70 (medium to high glycemic)
These thin noodles cook quickly and digest quickly, particularly when served without substantial protein or vegetables.
Rice Porridge (Congee)
~GI of 65-90 (high to very high, depending on cooking time)
Extended cooking breaks down rice starches completely, creating an easily digestible but high-glycemic comfort food.
Rice Cereal Bars
~GI of 70-80 (high glycemic)
Puffed rice held together with sweeteners delivers a double dose of fast-absorbing carbohydrates.
Short-Grain White Rice
~GI of 72-89 (high to very high glycemic)
Higher starch content than long-grain varieties means faster digestion and quicker blood sugar elevation.
Breakfast Cereals & Instant Oats
Many popular breakfast cereals and instant grain products cause rapid blood sugar spikes due to their highly processed nature and added sugars. These convenient morning options typically rank high on the glycemic index, making them less ideal for stable energy levels throughout the day.
Frosted Flakes
~GI of 55, with 12g sugar per serving
Mix with lower-GI options like bran flakes or add nuts and seeds to slow glucose absorption.
Rice Krispies
~GI of 82, one of the highest among breakfast cereals
Top with protein-rich Greek yogurt and berries to create a more balanced breakfast bowl.
Cheerios (original)
~GI of 74, despite being marketed as heart-healthy
Combine with high-fiber additions like chia seeds or ground flaxseed to moderate the glycemic response.
Bran Flakes (processed)
~GI of 74, higher than expected for a “bran” product
Pair with nuts, seeds, and full-fat milk to add protein and healthy fats that slow digestion.
Special K (original)
~GI of 69, with minimal fiber despite low-fat positioning
Add sliced almonds and fresh strawberries for extra nutrients and fiber.
Instant Grits
~GI of 69, significantly higher than stone-ground versions
Prepare with eggs and cheese for a more protein-balanced Southern-style breakfast.
Grape-Nuts
~GI of 71, surprisingly high for a dense cereal
Soak overnight in milk or yogurt to improve digestibility and moderate the glycemic impact.
Muesli (commercial, sweetened)
~GI of 66, varies by brand based on dried fruit content
Choose unsweetened versions and add fresh fruit instead of relying on sweetened dried varieties.
Puffed Wheat
~GI of 74-80, processing creates easily digestible starches
Use as a topping over yogurt parfaits rather than as the main breakfast component.
Instant Cream of Wheat
~GI of 74, much higher than slow-cooked versions
Cook with milk instead of water and stir in protein powder to balance blood sugar response.
Dried Fruits & Fruit Snacks
Dried fruits concentrate natural sugars into small packages, which sends blood sugar soaring faster than fresh versions. Fruit snacks and fruit leathers often add extra sugar on top of already-sweet dried fruit, creating a double spike.
Dates
~GI of 103 (among the highest of all fruits)
Chop them into smaller pieces and pair with nuts or cheese to slow down sugar absorption.
Raisins
~GI of 64 (medium-high range)
Mix into oatmeal or salads rather than eating them by the handful to moderate the glycemic impact.
Dried Cranberries
~GI of 62 plus added sugars in most brands
Look for unsweetened versions and use them sparingly as a garnish rather than a snack.
Dried Figs
~GI of 61 with concentrated fructose
Stuff with a small amount of nut butter to add protein and fat that blunts the sugar rush.
Dried Apricots
~GI of 30-35 but easy to overeat due to small size
Limit to 2-3 pieces and combine with protein-rich foods like Greek yogurt.
Fruit Roll-Ups
~GI of 99 with minimal fiber
These are essentially candy marketed as fruit—swap for fresh berries when possible.
Fruit Gummies
~GI of 80+ depending on brand
Check labels carefully as most contain corn syrup and little actual fruit content.
Dried Mango
~GI of 60 with chewy, sugar-dense texture
Rehydrate pieces in warm water before eating to increase volume and slow consumption.
Prunes (Dried Plums)
~GI of 29-40 but portion sizes matter significantly
Despite the lower GI, eating more than a few causes rapid blood sugar elevation.
Banana Chips
~GI of 70+ when fried or sweetened
Opt for dehydrated versions without added sugar or oil for a slightly better glycemic response.
Sweet Snacks & Baked Goods
Sweet treats and baked goods made with refined flour and sugar send blood glucose soaring faster than almost any other food category. These items combine simple carbs with minimal fiber or protein, making them textbook high-GI choices that deliver quick energy spikes followed by crashes.
Donuts
~GI of 76, with 20-30g carbohydrates per donut
Glazed, frosted, or filled varieties all spike blood sugar rapidly due to their combination of refined white flour, sugar, and fat.
White Flour Pancakes
~GI of 67-102 depending on preparation
Stack them with protein like eggs or Greek yogurt to slow the glucose spike, or choose whole grain versions for better blood sugar control.
Waffles (made with refined flour)
~GI of 76, with minimal fiber
Top with nut butter instead of syrup alone to add protein and fat that moderate the glycemic response.
Angel Food Cake
~GI of 67, almost pure sugar and refined flour
This fat-free cake raises blood sugar particularly fast since there’s no fat to slow digestion.
Vanilla Wafers
~GI of 77, approximately 20g carbs per serving
These crispy cookies are basically refined flour and sugar, offering little nutritional value beyond quick-acting carbohydrates.
Graham Crackers
~GI of 74, despite their wholesome reputation
Often assumed to be healthier than other crackers, they still contain significant added sugar and refined flour.
Jelly Beans
~GI of 78-80, pure simple sugar
Athletes sometimes use these for rapid energy during endurance events, but they cause dramatic blood sugar spikes in everyday situations.
Licorice Candy
~GI of 78, primarily corn syrup and sugar
The chewy texture doesn’t slow absorption—these candies hit the bloodstream almost as fast as pure glucose.
Rice Pudding (sweetened)
~GI of 81, combining white rice with added sugar
The double hit of high-GI rice and sugar makes this dessert particularly problematic for blood glucose management.
Cotton Candy
~GI of 80+, essentially spun sugar
This carnival treat is nearly 100% sugar with no fiber, protein, or fat to buffer absorption.
Shortbread Cookies
~GI of 64, made with butter, sugar, and white flour
Though slightly lower than some other sweet treats due to their fat content, they’re still refined carbohydrates that raise blood sugar quickly.
Sugary Beverages & Juices
Liquid sugar hits the bloodstream faster than almost any other form of carbohydrate, making sweetened drinks some of the highest glycemic options available. These beverages lack fiber to slow absorption, causing rapid blood sugar spikes that can leave energy levels crashing shortly after.
Soda (Regular)
~39g sugar per can
Switch to sparkling water with a splash of fruit juice for fizz without the sugar bomb.
Orange Juice (Commercial)
~21g sugar per glass
Dilute with water or sparkling water to cut the glycemic impact while keeping some flavor.
Apple Juice
~24g sugar per glass
Eating a whole apple provides fiber that juice lacks, slowing down sugar absorption significantly.
Cranberry Juice Cocktail
~30g sugar per glass
Look for unsweetened cranberry juice and mix with other beverages to control sweetness levels.
Grape Juice
~36g sugar per glass
Freeze into ice cubes to add subtle sweetness to water without drinking a full glass.
Energy Drinks
~27g sugar per can
The combination of sugar and caffeine creates an especially dramatic energy spike and crash.
Sweetened Iced Tea
~32g sugar per bottle
Brew tea at home and add a small amount of honey or skip sweetener entirely.
Lemonade (Commercial)
~28g sugar per glass
Make homemade versions with fresh lemon juice and reduce sugar by half or more.
Fruit Punch
~30g sugar per glass
Despite the name, these drinks typically contain minimal real fruit and maximum added sugar.
Sports Drinks
~21g sugar per bottle
Reserve for actual intense exercise lasting over an hour; otherwise, water does the job.
Sweetened Coffee Drinks (Bottled)
~25g sugar per bottle
Order coffee shop drinks with half the syrup or make cold brew at home with milk.
Chocolate Milk (Sweetened)
~24g sugar per carton
Choose unsweetened versions and add a small amount of cocoa powder and honey yourself.
Smoothies (Commercial)
~40g sugar per bottle
Store-bought versions often pack fruit juice concentrate and added sweeteners beyond whole fruit.
Pineapple Juice
~25g sugar per glass
Use as a marinade ingredient where only small amounts are consumed rather than drinking straight.
FAQs
High glycemic foods are those that cause blood sugar levels to rise quickly after eating. These foods typically have a glycemic index (GI) value of 70 or above on a scale of 0 to 100, and include items like white bread, white rice, potatoes, and most processed snacks.
When high glycemic foods are consumed, they break down rapidly during digestion, causing blood glucose levels to spike quickly. This triggers the pancreas to release insulin to manage the sugar surge, often followed by a sharp drop in blood sugar that can leave you feeling hungry and tired again soon after eating.
High glycemic foods aren't inherently bad and can be useful in specific situations, like refueling quickly after intense exercise. However, regularly eating too many high GI foods without balancing them with protein, fat, or fiber can lead to blood sugar spikes, increased hunger, and potential long-term health issues like insulin resistance.
Common high glycemic foods include white bread, white rice, instant oatmeal, cornflakes, baked potatoes, pretzels, rice cakes, and sugary foods like candy and soda. Most refined and processed carbohydrates fall into this category because they've been stripped of fiber and nutrients that slow digestion.
High glycemic foods can contribute to weight gain because they cause rapid blood sugar spikes followed by crashes, which triggers hunger and cravings for more food. This cycle can lead to overeating and makes it harder to maintain a healthy weight, especially when these foods make up a large portion of the diet.
Pairing high glycemic foods with protein, healthy fats, or fiber-rich foods can significantly slow down digestion and reduce blood sugar spikes. Adding vegetables, nuts, olive oil, or lean protein to a meal with white rice or bread creates a more balanced glycemic response.
People with diabetes, prediabetes, or insulin resistance should limit high glycemic foods to help manage blood sugar levels. Those trying to lose weight, manage PCOS, or reduce inflammation may also benefit from choosing lower GI alternatives more often.
Glycemic index measures how quickly a food raises blood sugar, while glycemic load accounts for both the GI and the actual amount of carbohydrates in a typical serving. Glycemic load often provides a more realistic picture of a food's impact, since some high GI foods like watermelon contain relatively few carbs per serving.