Glycemic Index Calculator
Find the glycemic index of foods and learn how they affect your blood sugar
Find Food Glycemic Index
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GI Scale Reference
GI Tips
Choose mostly low GI foods for better blood sugar control
Combine high GI foods with protein or healthy fats
Cooking method can affect GI (al dente pasta vs overcooked)
Ripeness matters (ripe bananas have higher GI)
Processing increases GI (instant oats vs steel-cut oats)
Understanding Glycemic Index
What is Glycemic Index?
The Glycemic Index (GI) is a scale from 0 to 100 that measures how quickly carbohydrate-containing foods raise blood glucose levels compared to pure glucose (which has a GI of 100). It was developed in 1981 to help people with diabetes manage their condition more effectively.
Factors Affecting GI
- •Type and amount of carbohydrate
- •Food processing and cooking method
- •Protein and fat content
- •Fiber content and food structure
- •Ripeness and storage conditions
How is GI Measured?
GI is determined by feeding healthy volunteers a portion of food containing 50g of digestible carbohydrates, then measuring blood glucose response over 2 hours. The area under the glucose curve is compared to pure glucose to calculate the GI value.
Benefits of Low GI Foods
⚠️ Important Notes
• Foods without carbohydrates (meat, cheese, eggs, most vegetables) don't have a GI value
• GI doesn't account for portion size - consider glycemic load (GL) for real-world impact
• Individual responses to foods can vary based on metabolism, health status, and other factors
• This tool is for educational purposes only and should not replace professional medical advice