The glycemic index (GI) value for your selected food indicates how rapidly it raises blood glucose compared to pure glucose (GI = 100). Low-GI foods (55 or below) produce a gradual, sustained rise in blood sugar and are generally preferred for blood glucose management. These include most non-starchy vegetables, legumes, whole grains, and many fruits. Medium-GI foods (56–69) cause a moderate glucose response and include items like whole wheat bread, basmati rice, and some tropical fruits. High-GI foods (70 or above) cause rapid blood sugar spikes and include white bread, white rice, potatoes, and most processed cereals.

GI values are determined under standardized laboratory conditions using a fixed amount of available carbohydrate (typically 50 grams) and may not directly translate to real-world eating situations where portion sizes, food combinations, and individual physiology all influence the actual glycemic response.

Use this glycemic index lookup when planning meals for blood sugar management, particularly if you have diabetes, prediabetes, or insulin resistance. Choosing lower-GI foods as part of a balanced diet can help reduce postprandial glucose spikes, improve HbA1c levels, and support weight management. The GI is also used by athletes for carbohydrate timing — low-GI foods before exercise for sustained energy, and high-GI foods after exercise for rapid glycogen replenishment.

Healthcare providers and dietitians may reference GI values when counseling patients on dietary modifications for diabetes management, gestational diabetes, polycystic ovary syndrome (PCOS), and cardiovascular risk reduction. The GI is incorporated into dietary guidelines in several countries, including Australia and Canada.

The glycemic index has several important limitations. First, it measures the response to a fixed amount of carbohydrate, not a typical serving. The glycemic load (GL = GI × grams of carbohydrate per serving ÷ 100) provides a more practical measure of a food's impact on blood sugar in real-world portions. A food can have a high GI but a low GL if a typical serving contains little carbohydrate (e.g., watermelon: GI ~72, but GL ~4 per serving).

Second, GI values are averages from laboratory testing and show substantial variability between individuals (±20–25%), between food brands, and with different preparation methods. Cooking time, ripeness, processing, and the presence of fat, protein, fiber, and acid (vinegar, lemon) in the same meal all modify the glycemic response. Third, the GI applies only to carbohydrate-containing foods — meats, fats, and other non-carbohydrate foods do not have a meaningful GI. Over-reliance on GI without considering overall diet quality, caloric intake, and macronutrient balance can be misleading.