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Glycemic Index Food Database

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Glycemic Index Food Database | GI & GL Scores | BioTiPro
Food Database

Search 60+ foods with GI and Glycemic Load scores. Filter by category or blood sugar impact. Tap any food to see serving details, carb counts, and practical tips.

GI 1 - 55
Low GI - Slow Release
Digested gradually. Produces a small, steady rise in blood sugar followed by a sustained energy plateau. Best for diabetes management, satiety, and fat loss.
GI 56 - 69
Medium GI - Moderate Rise
Absorbed at an intermediate rate. Acceptable in moderate portions, especially when paired with protein, fat, or fiber to slow glucose entry into the bloodstream.
GI 70 - 100+
High GI - Rapid Spike
Rapidly converted to glucose. Triggers a sharp blood sugar rise followed by a swift crash that drives hunger and fatigue. Use sparingly or strategically.
60 foods
GL = Glycemic Load (GI x carbs per serving). A better real-world measure.
Food GI Score GL Score Category Blood Sugar Effect
Understanding Glycemic Index
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What the GI Score Actually Measures

The Glycemic Index ranks foods on a scale of 0 to 100 based on how quickly they raise blood glucose compared to pure glucose (score of 100). The test measures blood sugar at intervals after eating a standardized 50g carbohydrate portion of a food.

Foods with a low GI (1-55) release glucose slowly and steadily. Medium GI (56-69) foods raise blood sugar at a moderate rate. High GI (70+) foods cause a rapid spike followed by a crash that drives hunger, fatigue, and, over time, insulin resistance.

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Why Glycemic Load (GL) Matters More

GI has a critical limitation: it does not account for portion size. Watermelon has a high GI (76) because it raises blood sugar quickly, but a typical 120g serving contains so few carbs that the actual blood sugar impact is very low (GL of just 4).

Glycemic Load fixes this by multiplying GI by the actual grams of carbs in a serving, divided by 100. GL 1-10 = low. GL 11-19 = medium. GL 20+ = high. Always read both columns for the complete picture.

GL RangeMeaning
1 - 10Low impact on blood sugar
11 - 19Moderate impact - portion matters
20+High impact - limit or combine carefully
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How to Lower the GI Impact of Any Meal

Add fat, protein, or fiber. These three macronutrients slow gastric emptying and blunt the blood sugar curve. A baked potato has a GI of 85, but eating it with butter, sour cream, and a protein source brings the effective glycemic response down substantially.

Cook and cool starchy foods. Cooking pasta, rice, or potatoes and allowing them to cool (or eating cold in a salad) converts starch into resistant starch, which digests far more slowly and feeds beneficial gut bacteria.

Eat in the right order. Starting a meal with vegetables and protein before eating carbohydrates measurably reduces the post-meal blood sugar peak in studies.

Data note: GI and GL values are sourced from published research including the University of Sydney GI database and peer-reviewed nutrition literature. Values represent averages and may vary based on ripeness, preparation method, and individual metabolic response. This database is for educational purposes only and does not constitute medical advice.