Glycemic Index Reference
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A simple, ad-free tool for looking up glycemic index (GI) and glycemic load (GL) values.
The glycemic index ranks foods by how quickly they raise blood sugar after eating. Foods are tested against pure glucose (GI 100) as a reference.
Low GI (0–55) foods release energy slowly and steadily. Medium GI (56–69) foods have a moderate effect. High GI (70+) foods cause a rapid spike.
Glycemic load accounts for both the GI and the amount of carbohydrate in a typical serving. A food can have a high GI but a low GL if a normal portion contains little carbohydrate — watermelon is a classic example (GI 76, GL 4).
Food data from the international tables of glycemic index and glycemic load values:
Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021. American Journal of Clinical Nutrition. 2021.
View paper (DOI: 10.1093/ajcn/nqac031)
All GI values were determined using studies consistent with ISO 26642:2010 methodology. GL values use standardized carbohydrate portions for each food category.