🩸Food GI Index Blood Sugar Guide

Select a food to see its glycemic index, blood sugar impact grade, and lower-GI alternatives.

What Is the Glycemic Index (GI)?

The glycemic index (GI) measures how quickly a food raises blood sugar compared to pure glucose (GI = 100). Foods with GI ≤55 are classified as low GI — they cause a slow, gradual rise in blood sugar. GI 56–69 is medium, and ≥70 is high GI, associated with rapid blood sugar spikes. Low-GI diets are recommended for people managing diabetes, insulin resistance, or weight.

Note that GI is measured per standardized serving, not per gram. Actual blood sugar impact also depends on how much you eat (glycemic load = GI × carb grams / 100). Cooking method also matters: al dente pasta has lower GI than fully cooked, and cold potatoes have more resistant starch than hot ones.

Frequently Asked Questions

Is a low-GI diet good for everyone?

Low-GI eating benefits blood sugar management and satiety, but healthy people don't need to obsess over GI. Focus on whole foods, fiber, and balanced nutrition rather than GI alone.

Why does ice cream have a medium GI?

The fat in ice cream slows sugar absorption, keeping GI around 57. But it's still high in calories and sugar — so the overall health impact is not good despite the moderate GI score.