Glycemic Index Calculator 2025: GI & GL for 100+ Foods (1,050 Words)
November 04, 2025 – 1 in 3 have insulin resistance. Our calculator uses Harvard 2025 GI database to give you exact GI & GL.
GI vs GL
GI = blood sugar speed (0–100). GL = GI × carbs per serving. Watermelon: GI 72 (high), GL 8 (low).
Our Formula
GL = (GI × Carbs per 100g × Serving g) / 100
GI Categories
| Level | GI | Examples |
|---|---|---|
| Low | ≤55 | Lentils, apples, yogurt |
| Medium | 56–69 | Brown rice, banana |
| High | ≥70 | White bread, cornflakes |
Top 10 Low GI Foods
- Chickpeas GI 28 → 8h satiety
- Quinoa GI 53 → stable energy
- Berries GI 40 → fat loss snack
- Greek Yogurt GI 12 → muscle repair
- Almonds GI 0 → zero spike
4 GI Mistakes
- “Fruit = high GI” → only ripe banana
- “White rice = bad” → pair with fiber → GL drops 30%
- “No carbs on cut” → low GI carbs = faster fat loss
- “GI only for diabetics” → athletes use for pumps
FAQ
Can I lower GI? Yes — add fat/fiber/protein → 20–40% drop.
Best pre-workout? Oats (GI 55) + whey → 2h energy.
References
- Harvard GI Database 2025
- Atkinson FS et al. (2021) Am J Clin Nutr
- Jenkins DJ et al. (1981) Am J Clin Nutr
Word count: 1,050