Nutrition Science & Blood Sugar
GI & GL Checker
Look up the glycemic index and glycemic load of 9,000+ foods instantly — including rice, roti, fruits and Indian foods. Essential for diabetes, PCOS and weight management. No login required.
Glycemic Index & Glycemic Load
Glycemic Index Checker — What Is GI and Why Does It Matter?
The glycemic index (GI) is a scale from 0 to 100 that measures how quickly a food raises your blood sugar after eating. Low GI foods (≤55) digest slowly and keep blood sugar stable. High glycemic index foods (≥70) cause rapid spikes followed by energy crashes. This free glycemic load calculator shows both GI and GL so you can make smarter food choices.
Glycemic Load (GL) goes one step further — it accounts for the actual amount of carbohydrates in a typical serving. A food can have a high GI but a low GL if eaten in small amounts. Watermelon has a GI of 72 but a GL of only 4 per 120g slice. GL gives a more practical picture of real-world blood sugar impact than GI alone, per WHO diabetes nutrition guidelines.
Glycemic index of common Indian foods
Indian staples vary significantly in their GI values. The glycemic index of rice ranges from 52 (basmati) to 73 (white rice), while the glycemic index of roti is 62–70 depending on the flour. Here is a quick reference for the most searched foods:
| Food | GI | GL (per serving) | Band |
|---|---|---|---|
| White Rice (1 cup cooked) | 72 | 29 | High GI |
| Basmati Rice (1 cup cooked) | 52 | 20 | Low GI |
| Whole Wheat Roti (1 medium) | 65 | 13 | Med GI |
| Moong Dal (1 cup cooked) | 30 | 8 | Low GI |
| Rajma / Kidney Beans | 28 | 7 | Low GI |
| Banana (medium) | 52 | 12 | Low GI |
| Mango (1 cup) | 60 | 14 | Med GI |
| Sweet Potato (boiled) | 63 | 11 | Med GI |
| Oats (cooked) | 55 | 13 | Low GI |
| Idli (2 pieces) | 70 | 18 | High GI |
Low GI foods list — what to eat more of
The best low glycemic index foods india has to offer include most legumes (moong dal, rajma, chole, masoor), non-starchy vegetables (spinach, brinjal, bhindi, capsicum), most fruits, dairy products (curd, paneer, milk), nuts and seeds, and whole grains like barley and oats. This glycemic index food list india forms the foundation of a healthy low-GI diet for diabetes, PCOS, and weight management.
High glycemic index foods to limit
High glycemic index foods include white rice, white bread, maida-based items (biscuits, namkeen, white roti), most breakfast cereals, fruit juices, soft drinks, and very ripe bananas. Combining a high-GI food with protein, fat or fibre significantly lowers the overall glycemic impact of the meal — so context and pairing matter as much as the GI value itself.
PCOS & Diabetes
Low Glycemic Diet for PCOS and Diabetes — GI & GL Explained
A low glycemic diet and PCOS have a well-documented relationship. Most PCOS cases involve insulin resistance — the body produces excess insulin in response to high blood sugar, which then drives androgen overproduction. By keeping blood sugar stable through low GI and PCOS eating, insulin spikes are reduced, directly lowering androgen levels and improving menstrual regularity over 3–6 months.
For type 2 diabetes and prediabetes, low glycemic index snacks for diabetics are particularly important between meals. The best options include a handful of nuts (GI 15–25), a cup of curd (GI 35), roasted chana (GI 28), boiled eggs (GI ~0), or a small apple (GI 36). Per ICMR dietary guidelines, carbohydrate quality is a core pillar of diabetes and PCOS nutrition management.
| Tip | Detail |
|---|---|
| Keep GL < 20 per meal | Aim for meals where the overall glycemic load is below 20 per sitting |
| Pair carbs with protein | Always pair carbohydrates with protein or fat to lower the effective GI |
| Choose low GI fruits | Apples, pears and berries over mango and pineapple |
| Switch rice variety | Basmati, brown rice or millets instead of white rice where possible |
| Sweet potato (GI 63) | Medium GI — a better choice than regular potato (GI 78) |
| Glycemic index of fruits | Varies widely — berries and citrus are lowest, watermelon and dates are highest |
Frequently Asked Questions
GI & GL Checker — Common Questions
A free glycemic index checker looks up the GI and GL of any food instantly. Use it as a glycemic load calculator, a glycemic index food list India reference, or to find low glycemic index foods India for diabetes and PCOS management. Validated against International GI Tables (NIH/PubMed), ICMR dietary guidelines, and WHO diabetes nutrition guidelines.
Results are estimates. Consult a doctor before making health decisions.