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Glycemic Index (GI) Table

GI table for 100+ foods to manage blood sugar and energy levels.

Low GI
≤ 55
Slow energy release
Medium GI
56–69
Moderate blood sugar spike
High GI
≥ 70
Rapid blood sugar spike
Food GI Score GI Level Category

GI values are approximate. Source: International Tables of Glycemic Index.

What is the Glycemic Index?

1

How GI is measured

GI measures how quickly a food raises blood glucose vs pure glucose (GI=100).

2

Why GI matters

High-GI foods cause blood sugar spikes. Low-GI foods provide steady energy.

3

GI vs Glycemic Load

GI × carbs per serving / 100 = Glycemic Load — a more practical measure.

Calculate your daily carb target

Find your carb target, then choose low-GI sources to fill it.

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