Glycemic Index (GI)
A scale from 0-100 ranking how quickly foods raise blood sugar levels.
Low GI foods (under 55) release glucose slowly — oats, legumes, most fruits. Medium GI (56-69) includes basmati rice and whole wheat bread. High GI (70+) causes rapid blood sugar spikes — white bread, potatoes, sugary drinks. Low GI diets are associated with better blood sugar control, sustained energy, and reduced diabetes risk. However, the glycemic load (GI × carb content) is more practical because it accounts for portion size.
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