How to Use
GlycemicList helps you plan blood sugar–friendly groceries by combining a searchable food database with a simple grocery list workflow. It uses Glycemic Index (GI) and Glycemic Load (GL) values, plus a color-coded recommendation, to highlight which foods are better everyday choices, which to enjoy in moderation, and which to limit.
Food Guide
Use the Food Guide to browse or search foods by category. Each row shows GI, GL, sodium, and a recommendation dot and label (green = Eat, amber = Limit, red = Avoid). Click Add to move an item into your grocery list; click again to remove it. Filters above the table let you focus on specific GI, GL, or recommendation ranges.
Grocery List
The Grocery List shows everything on your list, grouped into “To buy” and “Purchased”. Here you can adjust quantities, choose units (like packages, grams, or units), and add or remove items. The colored dot on the GI column uses the same color coding as the Food Guide. Hover over the pie chart icon to see a breakdown of the Glycemic Index of foods within your Grocery List. When you check an item off, it moves to the Purchased section; unchecking it moves it back to To buy.
Custom Items
If you do not see a product in the Food Guide, you can add your own custom items from the Grocery List area. Custom items do not have GI or GL values, so they are treated as neutral for filtering and recommendations.
Saved Lists
When you have a list you like, you can save it so it appears under Saved Lists. From there you can reopen a list into the Grocery List, rename it, duplicate it, export it to PDF, or copy a shareable link. This is useful for recurring weekly shops or different templates (for example, “Work week staples” or “Travel weekend”).
Data Sources
Glycemic index (GI) and glycemic load (GL) values are compiled from the University of Sydney Glycemic Index Database, published scientific literature, and curated reference tables. Values are assigned per typical serving where possible.
GL reflects the blood sugar impact of a listed serving size. Where source databases provide GL directly, those values are used; otherwise values are estimated from GI and available carbohydrate content for the stated portion.
GI and GL values can vary depending on factors such as food variety, ripeness, portion size, and preparation methods. Cooking techniques (such as boiling, roasting, or processing) and food combinations within a meal can also influence how quickly carbohydrates are absorbed and how they affect blood sugar.
This tool is for informational and planning purposes only and is not medical advice. Always work with your healthcare team to adapt food choices to your personal health needs, medications, and blood sugar targets.