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

My Grocery List

Your grocery list is empty. Add items from the Food Guide tab or add custom items below.

Grocery List

Check off items as you purchase them. Uncheck to move an item back to To buy.

Your list is empty. Add items on the Food Guide tab, then open Grocery Cart to check off items.

Saved Grocery Lists

Lists you save appear here. You can export, duplicate, or share them.

No saved lists yet. Save your current list from the Current List tab.

How This Tool Works

This web app helps you plan blood sugar–friendly groceries by combining a searchable food database with a simple grocery list and cart 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 Tab

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 Tab

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 tab. 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 either the Current List or Grocery List area. Custom items do not have GI or GL values, so they are treated as neutral for filtering and recommendations.

Saved Lists Tab

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) values are sourced from the University of Sydney Glycemic Index Database and published scientific literature. Glycemic load (GL) values are calculated using carbohydrate data from USDA FoodData Central.

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.