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| Food | GI | GL | Level | Kcal/100g | Carbs/100g |
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The glycemic index (GI) is a numerical scale that ranks carbohydrate-containing foods according to how quickly they cause blood glucose levels to rise after eating. Foods are scored from 0 to 100, with pure glucose as the reference point at 100. Understanding the GI of common foods can help you make more informed choices about the carbohydrates you include in your meals.
Low-GI foods (below 55) are generally digested and absorbed more slowly, leading to a more gradual rise in blood glucose. This slower digestion may be associated with greater satiety and more stable energy between meals. Foods in the medium range (55–70) have a moderate effect, while high-GI foods (above 70) may raise blood sugar more quickly.
It's worth noting that the GI of a food can change significantly depending on preparation method, ripeness, processing, and what it's eaten alongside. Cooking pasta al dente, for instance, produces a meaningfully lower GI than overcooking it. Combining a high-GI food with protein, fat or fibre also tends to lower the overall glycemic effect of the meal.
Use the category tabs or the Search tab to find glycemic index values for 200+ foods. Filter by Low, Medium or High GI.
Go to GI table ↑The glycemic index (GI) is a ranking system that measures how quickly a carbohydrate-containing food raises blood glucose levels after eating. It was developed in 1981 by Dr. David Jenkins at the University of Toronto as a tool to help people with diabetes manage blood sugar. The scale runs from 0 to 100, with pure glucose set as the reference point at 100.
To determine a food's GI, researchers give participants a portion containing 50 grams of available carbohydrate and measure blood glucose response over the following 2 hours, comparing it to the response from 50 grams of pure glucose. Foods are then classified into three categories: low GI (55 or below), medium GI (56–69) and high GI (70 or above).
Several factors influence a food's GI value: fibre content (more fibre generally means lower GI), the type of starch (amylose digests more slowly than amylopectin), processing level (whole grains have lower GI than refined flour), acidity (sourdough bread has lower GI than regular white bread), and ripeness (a ripe banana has higher GI than a slightly green one). Cooking method also matters — al dente pasta has a lower GI than soft-cooked pasta, and cooled cooked potatoes have a lower GI than freshly cooked ones due to resistant starch formation.
The glycemic index is most useful as a tool for comparing carbohydrate sources within the same food group, rather than as an absolute guide to healthy eating. Here's how to apply GI data practically:
Swap within categories, not across them. Compare rice varieties (brown rice GI 50 vs. white rice GI 73), bread types (sourdough GI 54 vs. white bread GI 75) or pasta options (whole wheat GI 37 vs. regular GI 49). These swaps maintain the same meal structure while improving blood sugar response.
Combine high-GI foods with protein or fat. Eating a high-GI food alongside protein, fat or fibre slows digestion and reduces the overall glycemic response of the meal. A baked potato (GI 82) eaten with grilled chicken and olive oil has a much lower effective impact than the same potato eaten alone.
Consider glycemic load, not just GI. Glycemic load (GL) accounts for portion size by multiplying the GI by the grams of carbohydrate in a typical serving and dividing by 100. Watermelon has a high GI (76) but a low glycemic load (4 per serving) because a typical portion contains very little carbohydrate. A GL below 10 is low, 11–19 is medium, and 20 or above is high.
Prioritise low-GI carbs for sustained energy. Before long meetings, study sessions or endurance exercise, choosing low-GI foods (oats, legumes, whole grain bread) provides steadier energy than high-GI options. After intense exercise, moderate to high-GI foods can help replenish glycogen stores more quickly.
| Food | GI | Category |
|---|---|---|
| Cherries | 22 | Fruits |
| Barley (cooked) | 28 | Grains |
| Chickpeas (cooked) | 28 | Legumes |
| Whole wheat pasta | 37 | Grains |
| Apple | 36 | Fruits |
| Rye bread | 41 | Grains |
| Greek yogurt | 11 | Dairy |
| Soba noodles (cooked) | 46 | Grains |
| Food | GI | Category |
|---|---|---|
| French baguette | 95 | Grains |
| Rice cakes | 82 | Grains |
| Cornflakes | 81 | Grains |
| Instant oats | 79 | Grains |
| Watermelon | 76 | Fruits |
| Waffles | 76 | Grains |
| White potato (boiled) | 82 | Vegetables |
| Sports drink | 78 | Beverages |
Generally, a GI below 55 is considered low and preferred for steady energy and blood sugar control. GI of 55–70 is medium, and above 70 is high. However, context matters — the overall composition of your meal and your total carbohydrate intake are often more important than the GI of individual foods.
No — the GI only applies to carbohydrate-containing foods. Pure protein and fat sources (meat, fish, eggs, most cheeses, oils) have a GI of 0 or effectively negligible, since they don't significantly raise blood glucose. The GI is only relevant when comparing carbohydrate-containing options.
No. A low-GI diet still includes carbohydrates — it prioritises carbohydrates that are digested more slowly. Many legumes, whole grains, fruits and vegetables have low or moderate GI scores. A low-carb or ketogenic diet reduces total carbohydrate intake regardless of GI.
Yes, significantly. Pasta cooked al dente has a lower GI than fully cooked pasta. Cooling cooked potatoes or rice in the refrigerator increases resistant starch content, which lowers GI. Baking vs. boiling can also change the GI of root vegetables. In general, less-processed and less-cooked forms tend to have lower GI.
Some evidence suggests that prioritising low-GI foods may help with blood glucose management, though individual responses vary considerably. If you have diabetes or pre-diabetes, dietary guidance from a registered dietitian or your healthcare team is important — they can help tailor recommendations to your specific situation.
Glycemic load (GL) combines the GI value with the actual amount of carbohydrate in a typical serving. It's calculated as GI × grams of carbohydrate per serving ÷ 100. This gives a more realistic picture of a food's blood sugar impact. For example, watermelon has a high GI (76) but a low GL (4) because a typical serving contains very little carbohydrate. A GL below 10 is low, 11–19 is medium, and 20+ is high.
Low-GI foods may support weight loss for some people by promoting satiety and supporting steadier energy between meals, but GI alone doesn't determine weight loss. Nuts, dark chocolate and avocado are all low GI but calorie-dense. Weight loss still requires a calorie deficit. A practical approach combines low-GI carbohydrate choices with appropriate portion sizes and adequate protein. Use our Calorie Calculator to find your target.
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