InsulinResistance.health
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    Glycemic Index & Glycemic Load Chart

    Find the GI and GL values of your favorite foods. Make informed choices to manage your blood sugar levels effectively.

    0-55
    Low GI
    56-69
    Moderate GI
    70+
    High GI
    Filter by GI Level
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    Showing 530 foods

    Results per page:
    Acerola, Barbados Cherry (fresh)
    100g
    20
    		0.1
    Acorns
    100g
    25
    		10.3
    Agave (syrup)
    1 tbsp (15g)
    15
    		11.4
    Air rice (analogue of popcorn)
    100g
    85
    		76.3
    Almond Flour
    1/4 cup (28g)
    15
    		0.8
    Almond milk
    1 cup (250ml)
    30
    		3.9
    Almond oil
    1 tbsp (14g)
    25
    		0
    Almond paste (sugar free)
    1 tbsp (15g)
    35
    		15.1
    Almonds
    1 oz (28g)
    15
    		0
    Amaranth
    100g
    35
    		19.9
    Apple cider (brut)
    1 cup (250ml)
    40
    		0
    Apple Juice
    1 cup (240ml)
    41
    		12
    Apples
    1 medium apple (about 120g edible portion)
    36
    		5
    Applesauce (unsweetened)
    100g
    35
    		4
    Apricots (canned in syrup)
    1 tbsp (15g)
    60
    		12.9
    Arroroot Flour
    100g
    85
    		72
    Artichoke
    100g
    20
    		1.2
    Arugula
    1 cup (20g)
    15
    		0
    Asparagus
    100g
    15
    		0.6
    Avocado
    100g
    10
    		0.9

    Understanding GI vs GL

    Glycemic Index (GI) measures how quickly a food raises blood sugar on a scale of 0-100. Glycemic Load (GL) considers portion size, giving a more practical measure of a food's impact on blood sugar.

    Glycemic Load Scale:

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

    Why GL Matters:

    Watermelon has a high GI (76) but low GL (8) because a typical serving contains little carbohydrate.