Complete Glycemic Index Database

Discover the glycemic index and glycemic load of 579+ foods. Make informed choices for diabetes management and healthy eating.

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Based on Research From Leading Diabetes & Nutrition Organizations

Our glycemic index data is compiled from peer-reviewed research published by leading diabetes organizations, medical institutions, and the International GI Database established by the University of Sydney.

Research-Backed Glycemic Index Data for Diabetes Management

Trusted by healthcare professionals and nutritionists worldwide for accurate GI values

University of Sydney GI Database

Original glycemic index research from the institution that created the GI methodology in 1981. Our data references the most comprehensive and authoritative glycemic index database for diabetes meal planning.

ADA Glycemic Index Guidelines

Follows American Diabetes Association recommendations for diabetes management, blood sugar control, and healthy eating. Perfect for low GI meal planning for type 2 diabetes and diabetic weight loss programs.

Why Use Our Database?

Get comprehensive nutritional information to make better food choices

GI Calculator

Calculate meal glycemic load and impact

Food Comparison

Compare nutrition and GI values side by side

Expert Data

Research-backed glycemic index values

Fast Search

Instantly find any food's GI and nutrition

Trusted by 100,000+ People Managing Diabetes and Healthy Eating

See how our free glycemic index database helps people make better food choices for blood sugar control

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Frequently Asked Questions About Glycemic Index

Everything you need to know about using the glycemic index for diabetes management and healthy eating

What is glycemic index and why is it important for diabetics?

The glycemic index (GI) is a ranking system that measures how quickly carbohydrate-containing foods raise blood sugar levels after eating. Foods are scored from 0-100, with pure glucose scoring 100.

For people with diabetes, understanding GI is crucial for blood sugar management because:

  • Low GI foods (55 or below) cause slower, more gradual rises in blood glucose
  • Help maintain stable blood sugar levels throughout the day
  • Essential for type 2 diabetes control and preventing complications
  • Support diabetic weight loss and improved insulin sensitivity

What are the best low glycemic index foods for diabetes meal planning?

The best low GI foods for diabetics include:

  • Whole Grains: Steel-cut oats (GI 42), quinoa (GI 53), barley (GI 28)
  • Vegetables: Sweet potatoes (GI 44), most non-starchy vegetables (GI 10-30)
  • Legumes: Lentils (GI 32), chickpeas (GI 28), kidney beans (GI 24)
  • Fruits: Apples (GI 36), pears (GI 38), oranges (GI 43)
  • Nuts & Seeds: Almonds, walnuts, chia seeds (GI 1-15)

These foods provide sustained energy, better blood sugar control, and improved insulin sensitivity for type 2 diabetes management and low GI meal planning.

What's the difference between glycemic index and glycemic load?

Glycemic Index (GI) measures how quickly a food raises blood sugar, while Glycemic Load (GL) takes into account both the GI and the portion size.

Formula: GL = (GI × carbs per serving) ÷ 100

GL Categories:

  • Low GL: 10 or less
  • Medium GL: 11-19
  • High GL: 20 or more

For diabetes meal planning, GL is often more practical than GI alone because it reflects real-world portion sizes. Use our GI calculator to calculate both values for your meals.

Can low glycemic index foods help with weight loss for diabetics?

Yes! Low GI foods can significantly help with diabetic weight loss. Here's why:

  • Increased Satiety: Low GI foods keep you fuller longer, reducing overall calorie intake
  • Stable Blood Sugar: Prevents hunger spikes and cravings caused by rapid glucose drops
  • Fat Burning: Lower insulin levels promote fat oxidation instead of fat storage
  • Energy Levels: Sustained energy means more physical activity throughout the day

Studies show that low glycemic index diets lead to better weight loss outcomes in people with type 2 diabetes compared to high GI diets, especially when combined with portion control and regular exercise.

When should athletes eat high glycemic index foods?

High GI foods for athletic performance are best consumed:

  • During Exercise: Quick energy for endurance activities lasting over 90 minutes
  • Immediately Post-Workout: Rapid glycogen replenishment within 30-60 minutes
  • Before Competition: 30-60 minutes before for quick energy boost

Best high GI foods for post-workout recovery:

  • White rice (GI 73), white bread (GI 75), sports drinks (GI 78-95)
  • Bananas (GI 51-62 depending on ripeness), watermelon (GI 76)
  • Honey (GI 58-87), dates (GI 100+)

For sustained energy during training, use low GI foods 2-4 hours before exercise.

How do I use this glycemic index database for daily meal planning?

Follow these steps for effective diabetes meal planning with glycemic index:

  1. Search Foods: Use our searchable database to find GI values for any food
  2. Plan Meals: Aim for meals with average GI below 55 for blood sugar control
  3. Use the Calculator: Calculate combined GI & GL for entire meals, not just individual foods
  4. Download PDFs: Print our free glycemic index charts for grocery shopping
  5. Compare Foods: Use the comparison tool to find better alternatives

Pro Tips for diabetes management:

  • Combine high GI foods with protein, fat, or fiber to lower overall meal GI
  • Track your blood sugar response to different foods (everyone is slightly different)
  • Download our low GI meal planning PDF for quick reference

How accurate is your glycemic index data?

Our glycemic index database is compiled from the most authoritative sources:

  • University of Sydney GI Database: The original and most comprehensive GI research
  • American Diabetes Association: Clinical guidelines and recommendations
  • Peer-Reviewed Studies: Published in medical journals like Diabetes Care, AJCN
  • International GI Tables: Standardized testing methodologies

All GI values are from clinically tested foods using standardized protocols. We update our database regularly as new research emerges to provide the most accurate glycemic index values for diabetes management.

What foods help lower blood sugar quickly for diabetics?

While no food can lower blood sugar if it's already high, these low GI foods help prevent blood sugar spikes:

  • Leafy Greens: Spinach, kale (virtually 0 GI impact)
  • Cinnamon: May improve insulin sensitivity
  • Nuts & Seeds: Almonds, chia seeds slow glucose absorption
  • Apple Cider Vinegar: Can reduce post-meal blood sugar spikes by 20%
  • Legumes: Beans and lentils provide steady blood sugar control

For blood sugar management, focus on eating low GI foods consistently rather than trying to lower high blood sugar with food. Always consult your doctor for medical advice.