Glycemic Index Calculator
Estimate the Glycemic Index (GI) of a complete meal by inputting multiple food items. Features a traffic light system and verified food database.
About
Managing blood glucose levels involves more than simply avoiding sugar. The rate at which carbohydrates affect blood sugar varies significantly between foods, a metric quantified as the Glycemic Index (GI). However, rarely is a single food eaten in isolation. This calculator computes the weighted average GI of an entire meal. It factors in the carbohydrate mass of each component to provide a realistic estimation of the post-prandial glucose response. This allows diabetics and athletes to balance high-GI foods with low-GI alternatives to maintain stable energy levels. Accurate meal planning prevents insulin spikes and reactive hypoglycemia.
Formulas
The Glycemic Index of a mixed meal is calculated using a weighted average based on the available carbohydrates in each ingredient. The formula is:
Where GIi is the Glycemic Index of the individual food item and Wi is the weight of carbohydrates (in grams) contributed by that item. This method ensures that a high-GI food eaten in small quantities does not disproportionately skew the result.
Reference Data
| Food Item | GI Value | Classification | Carbs (per 100g) |
|---|---|---|---|
| Pure Glucose | 100 | High | 100g |
| Baked Potato | 85 | High | 21g |
| White Bread | 75 | High | 49g |
| Brown Rice | 68 | Medium | 23g |
| Sweet Potato (Boiled) | 63 | Medium | 20g |
| Oatmeal (Rolled) | 55 | Low | 66g |
| Quinoa | 53 | Low | 21g |
| Apple | 36 | Low | 14g |
| Lentils | 32 | Low | 20g |
| Kidney Beans | 24 | Low | 60g |
| Peanuts | 13 | Low | 16g |