Glycemic Index Chart

Find the GI and glycemic load of 70+ common foods to make smarter choices.

GI vs Glycemic Load (GL)

Glycemic Index (GI) measures how fast a food raises blood sugar on a scale of 0-100. Glycemic Load (GL) accounts for serving size — it's GI x carbs per serving / 100. GL gives a more realistic picture of a food's impact.

GL: Low ≤ 10 • Medium 11-19 • High ≥ 20

Low GI (0-55)

Medium GI (56-69)

High GI (70+)

Food	Category	GI	GL	Serving

Tips for Low-GI Eating

Pair high-GI foods with protein or fat to slow absorption
Choose whole grains over refined — brown rice, whole wheat pasta
Eat fruit whole instead of juiced
Add vinegar or lemon to meals — it can lower GI response
Al dente pasta has lower GI than fully cooked
Cool and reheat starches (resistant starch effect)
Start meals with vegetables or salad