How to use it
- Search for a food or choose a category.
- Filter by low, medium or high GI.
- Sort by name, GI or GL.
- Tap a food and enter your portion to calculate its glycemic load.
What the glycemic index is
The glycemic index ranks carbohydrate foods by how quickly they raise blood sugar compared with pure glucose (GI = 100):
| GI range | Category | Examples |
|---|---|---|
| 55 or less | Low | lentils, chickpeas, apples, milk, most beans |
| 56–69 | Medium | basmati rice, honey, pineapple, couscous |
| 70 or more | High | white bread, corn flakes, baked potato, rice cakes |
Low-GI foods are digested more slowly and cause a smaller, steadier rise in blood sugar.
Glycemic load: GI plus portion size
GI doesn't account for how much carbohydrate a serving contains. Watermelon has a high GI, but a normal serving has little carbohydrate. Glycemic load combines both:
GL = GI × grams of available carbohydrate ÷ 100
| GL per serving | Category |
|---|---|
| 10 or less | Low |
| 11–19 | Medium |
| 20 or more | High |
Example: boiled white rice has a GI of about 72 and 40 g of carbohydrate per 150 g serving: 72 × 40 ÷ 100 ≈ 29, a high GL. Halving the portion halves the GL. Tap any food and enter your own portion to see its GL.
Where the data comes from
The values come from the International Tables of Glycemic Index and Glycemic Load Values: 2008 by Atkinson, Foster-Powell and Brand-Miller, published in Diabetes Care, measured in healthy people. Where several studies were available, the table uses the published average.
GI varies with the variety, ripeness, processing, cooking time and brand. Pasta cooked al dente has a lower GI than soft pasta; a ripe banana has a higher GI than a green one. A specific product you buy can differ from the table.
Using GI in everyday eating
- Combine carbohydrates with protein, fat or fiber, which slow digestion and lower the overall response of a meal.
- Choose whole grains, beans and lentils, and intact fruit over juice.
- Watch portion sizes: a large portion of a medium-GI food can have a higher GL than a small portion of a high-GI food.
- Don't judge foods by GI alone. Ice cream and potato chips have moderate GIs because of their fat content, but that doesn't make them healthy choices.
Diabetes and medical advice
GI and GL can be helpful tools for people managing diabetes or prediabetes, but they're only part of meal planning. Total carbohydrate, overall diet quality and your medication matter too. Work with your doctor or a registered dietitian or diabetes educator.
This chart is informational and isn't medical advice. Searching and calculations happen in your browser.
Frequently asked questions
What is a low glycemic index?
A GI of 55 or less is low, 56–69 is medium and 70 or more is high.
What is the difference between glycemic index and glycemic load?
GI measures how fast a food's carbohydrate raises blood sugar; GL also accounts for how much carbohydrate a serving contains.
Which foods have the lowest glycemic index?
Legumes such as lentils, chickpeas and soybeans, most dairy, nuts and many fruits like apples and cherries.
Is a low-GI diet good for weight loss?
It can help you feel full and keep blood sugar steadier, but total calories still determine weight change.
Why do different sources list different GI values?
GI depends on the variety, ripeness, processing and cooking of a food, and on the test method, so values vary between studies.
Sources
- Atkinson FS, Foster-Powell K, Brand-Miller JC: International Tables of Glycemic Index and Glycemic Load Values: 2008 (Diabetes Care)
- University of Sydney GI Group – About Glycemic Index
Last reviewed: November 14, 2026 · Kitpebble editorial team
Change log
- : Sources expanded; FAQ and content reviewed.
- : Sources expanded; FAQ and content reviewed.
For general information only; not medical advice or a diagnosis. How we write and review our pages