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Type any food into the search bar. Instant results with detailed glycemic data as you type.
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Comprehensive glycemic database
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Know Your Risk Score
Every food is scored on a 1-10 risk scale based on glycemic response
Low (1-3)
Medium (4-6)
High (7-10)
White Rice
grains
73GI
30GL
8Risk
See detailed analysis for any food with our interactive risk cards
Foods That Spike Blood Sugar
High glycemic foods cause rapid blood sugar spikes. Limit these foods or pair them with protein and fiber to reduce impact.
High GI73
White Rice
GL: 30
High GI78
Potatoes
GL: 21
High GI76
Watermelon
GL: 8
High GI81
Cornflakes
GL: 21
High GI83
Pretzels
GL: 16
Learn more about foods that spike blood sugar and how to minimize their impact.
Low Glycemic Foods
Low GI foods cause gradual blood sugar rises, promoting stable energy and satiety. These foods are ideal for blood sugar management.
Low GI0
Eggs
GL: 0
Low GI0
Salmon
GL: 0
Low GI15
Broccoli
GL: 1
Low GI0
Almonds
GL: 0
Low GI11
Greek Yogurt
GL: 1
Low GI36
Apple
GL: 6
Discover more low glycemic foods for stable blood sugar.
Popular Foods
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How It Works
Three simple steps to better blood sugar awareness
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See GI, GL, and risk scores at a glance. No complex charts or confusing terminology.
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Find foods that keep your blood sugar stable throughout the day with smart suggestions.
Science-Backed Data
Our glycemic index and load values are sourced from peer-reviewed studies and nutritional databases. Every food includes detailed analysis of how it affects your blood sugar.
- Validated against clinical research
- Updated with latest nutritional science
- Real-world impact validated by users
Understanding the Metrics
Glycemic Index (GI)
0-100Speed of blood sugar rise
Glycemic Load (GL)
1-30+Real-world impact per serving
Risk Score
1-10Overall blood sugar impact
Frequently Asked Questions
Does oatmeal spike blood sugar?
Oatmeal has a medium glycemic index (GI of 55), meaning it causes a moderate rise in blood sugar. Steel-cut or rolled oats are better choices than instant oatmeal. Pairing oatmeal with protein or healthy fats can help stabilize blood sugar response.
What foods help stabilize blood sugar?
Foods that help stabilize blood sugar include low GI foods like eggs, salmon, broccoli, almonds, and Greek yogurt. These foods cause minimal blood sugar spikes due to their high protein, fiber, or healthy fat content.
Is rice high glycemic?
White rice has a high glycemic index (GI of 73), which can cause rapid blood sugar spikes. Brown rice and basmati rice are better alternatives with lower GI values. Pairing rice with protein and vegetables can help moderate the blood sugar impact.
What is a good breakfast for blood sugar?
A good breakfast for blood sugar stability includes protein-rich foods like eggs, Greek yogurt, or salmon combined with low GI foods. Avoid cereals, pastries, and fruit juices which can spike blood sugar quickly.
How does glycemic index work?
The glycemic index (GI) ranks foods from 0 to 100 based on how quickly they raise blood sugar. Low GI foods (55 or less) cause slower, more gradual rises, while high GI foods (70+) cause rapid spikes.
What is glycemic load?
Glycemic load (GL) accounts for both the GI and the amount of carbohydrates in a serving. It provides a more accurate prediction of how a food will affect blood sugar. A GL of 10 or less is considered low.
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