Glycemic Index Checker
Glycemic index checker for 60+ Indian and global foods: look up the GI and glycemic load of rice, roti, idli, poha, dal and fruit from published studies.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Glycaemic index made simple
The glycaemic index (GI) scores carbohydrate foods by how fast they push up blood sugar, measured against pure glucose at GI 100. A GI of 55 or under is low, 56–69 is medium and 70 or above is high. Low-GI foods let sugar into the blood gradually, which can be useful for diabetes, PCOS and managing weight. Glycaemic load (GL) adds portion size into the picture: 10 or below is low and 20 or above is high.
Our database’s lowest- and highest-GI foods
| Low GI | GI | High GI | GI |
|---|---|---|---|
| Peanuts (moongphali) | 7 | Glucose | 103 |
| Chana dal (Bengal gram dal) | 11 | Rice crackers / rice cakes | 87 |
| Curd / plain yogurt (dahi) | 19 | Idli (instant dry mix) | 85 |
| Rajma (red kidney beans), boiled | 24 | Cornflakes | 81 |
| Cashews (kaju) | 25 | Instant oats porridge | 79 |
| Barley, boiled (jau) | 28 | Potato, boiled (aloo) | 78 |
What makes GI numbers differ
- Type of food: rice alone spans roughly 50 (certain basmati) to above 80.
- Preparation and ripeness: cooking longer, mashing and riper fruit push GI up; letting cooked rice or potato cool brings it down.
- What else is on the plate: eating carbs alongside protein, fat, dal, curd or vegetables softens the overall rise in blood sugar.
- Your own body: responses differ from person to person — a glucose meter shows how you react.
Use low-GI choices day to day with the diabetes meal plan, the PCOS meal plan or the gestational diabetes meal plan.
Common questions
Roti or rice — which is kinder to blood sugar?
Whole-wheat roti generally scores lower than white rice (around 45–62 compared with about 70–73 in studies), though how much you eat matters most. If you prefer rice, millets, parboiled or brown rice are smarter swaps.
Does a low GI mean a food is healthy?
Not necessarily — crisps and chocolate, for instance, have only a moderate GI because of their fat content. Look at GI alongside overall nutrition and portion size.
Is GI worth tracking without diabetes?
Low-GI meals can keep you full for longer and your energy more even, which may help with weight and PCOS, but the quality of your whole diet and your calories count for more.
Why does my result differ from another website?
GI values come from separate lab tests on different varieties and recipes, so published figures for the same food often vary.
Sources: International tables of GI and GL values 2008 (Diabetes Care) · University of Sydney GI database · GI of Indian rice varieties (MDRF, 2012)
Every number is an average of published lab results; a particular brand or batch may score differently. Use it as general guidance — it does not replace medical advice.
More free health tools
Who wrote and checked this
Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.
We check every tool and guide against the sources listed on the page and update it when guidance changes.
Updated: · How we write and review content