Glycemic Index Calculator

Glycemic Index (GI) measures how quickly a carbohydrate-containing food raises blood glucose levels, on a scale from 0 to 100. Glycemic Load (GL) takes into account both the GI of a food and the amount of carbohydrates in a serving, providing a more accurate picture of how a food affects blood sugar levels.

For example, watermelon has a high GI (72) but a low GL (4) for a typical serving because it contains very little carbohydrate.

Yes, low-GI foods can support weight loss efforts. They typically cause a slower, more gradual rise in blood sugar, which helps control hunger and appetite. This can lead to reduced calorie intake and better weight management over time.

For more information, check our article on Low-GI Diet for Weight Management.

Yes, cooking methods can significantly affect the glycemic index of foods. Generally, the more processed or cooked a food is, the higher its GI. For example:

• Al dente pasta has a lower GI than overcooked pasta
• Boiled potatoes have a lower GI than mashed or baked potatoes
• Unripe bananas have a lower GI than ripe bananas

While the glycemic index is particularly important for people with diabetes or insulin resistance, understanding GI can benefit everyone. Low-GI diets have been associated with reduced risk of type 2 diabetes, heart disease, and certain cancers.

However, it’s important to remember that GI is just one factor in healthy eating. Overall diet quality, including adequate protein, healthy fats, fiber, vitamins, and minerals, is equally important.