Find foods that support healthy blood sugar.
Explore Glycemic Index (GI) and Glycemic Load (GL) values and add items to your personalized grocery list.

Glycemix Index (GI):
Glycemic Index (GI) is a score that shows how quickly a food raises blood sugar.

  • Low GI (55 or less) → slower rise in blood sugar
  • Medium GI (56–69)
  • High GI (70+) → raises blood sugar quickly

White bread has a high GI (~75), meaning it raises blood sugar quickly. Lentils have a low GI (~32), meaning they raise blood sugar more slowly.
Low (≤55)
Medium (56-69)
High (≥70)
Glycemic Load (GL):
Glycemic Load (GL) is a score that shows how much a serving of food raises blood sugar, taking into account both the type and amount of carbohydrates.

  • Low GL (10 or less) → smaller impact on blood sugar
  • Medium GL (11–19)
  • High GL (20+) → larger impact on blood sugar

Watermelon has a high GI, but a low GL (~5) because a normal serving contains relatively little carbohydrate.
White rice has a high GL (~29) because a typical serving contains a larger amount of carbohydrates, leading to a bigger impact on blood sugar.
Low (≤10)
Medium (11-19)
High (≥20)
Blood Sugar Guide:
This guide helps you quickly compare foods based on likely blood sugar impact.

  • Eat (green): Lower impact; better everyday choices.
  • Limit (amber): Moderate impact; enjoy in smaller portions or less often.
  • Avoid (red): Higher impact; best to minimize.
Eat
Limit
Avoid

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