Glycemic Index Calculator

The Glycemic Index (GI) is a ranking system from 0-100 that measures how quickly carbohydrates in food raise blood glucose levels compared to pure glucose. Foods with a high GI are rapidly digested and cause significant fluctuations in blood sugar, while low GI foods produce a slower, more gradual effect.

While Glycemic Index (GI) measures how quickly a specific food raises blood sugar, Glycemic Load (GL) takes into account both the GI and the amount of carbohydrates in a serving. GL = (GI × Carbs per serving) ÷ 100. GL provides a more accurate picture of how a food affects blood sugar in real-world portions.

This calculator uses a database of established GI values for common foods. While it provides a good estimate, individual responses to foods can vary based on factors like cooking methods, ripeness, and personal metabolism. The calculator is intended as a guide rather than a precise medical tool.

• Add protein, healthy fats, or fiber to carbohydrate-rich foods
• Choose whole grains over refined grains
• Include vinegar or lemon juice in meals (acidity slows digestion)
• Don't overcook pasta, rice, or vegetables
• Include beans, lentils, and other legumes in your diet
• Eat fruits whole rather than as juice

Understanding the GI of foods can be particularly beneficial for:

• People with diabetes or pre-diabetes
• Those trying to lose weight
• Athletes looking to optimize energy levels
• People with PCOS or insulin resistance
• Anyone interested in maintaining stable energy throughout the day