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Blood-glucose database

What a food does to blood sugar — and what that leaves out.

Blood-glucose response for 1693 foods, relative to glucose = 100, as a band rather than an invented reading. 36 are published measurements; the rest are estimates and say so, and 2 we could not place at all and leave blank.

A flat glucose curve is not the whole picture.

Meat, fish, eggs and cheese have no blood-glucose response worth measuring — and they still ask the pancreas for insulin. If you have been reading glycemic charts alone, that half has been invisible. The insulin index is the other half.

Browse by blood-glucose response

None

no carbohydrate to measure

Nothing to measure · 141 foods

Low

≤ 55

A slow, low rise · 1314 foods

Moderate

56 – 69

A moderate rise · 179 foods

High

≥ 70

A fast, high rise · 57 foods

Flat here. Not flat everywhere.

These foods have no blood-glucose response to measure — and every one of them asks for insulin anyway. A glycemic chart shows them as nothing happening. That is the gap this site exists to close.

Whey protein powderno responseestAnchoviesno responseestCanned salmonno responseestCanned tunano responseestCatfishno responseestClamsno responseestCodno responseestCrabno responseestCrayfishno responseestEarly White Scallop Pattypan Squashno responseestHaddockno responseestHalibutno responseest

Browse by food group

Each tile shows how its foods are spread across the glucose bands, gentlest colour first. A wholly green tile is a food group with nothing to measure.

Vegetables553
Mostly gentle
Root vegetables265
Mostly gentle
Grains251
Runs high
Leafy greens209
All at the gentle end
Legumes122
All at the gentle end
Animal foods100
All at the gentle end
Fruits52
Mostly gentle
Seeds39
All at the gentle end
Dairy37
All at the gentle end
Baked goods16
Runs high
Nuts13
All at the gentle end
Herbs12
All at the gentle end
Beverages8
Mostly gentle
Sweets7
Runs high
Berries5
All at the gentle end
Fats and oils4
All at the gentle end

Read your own plate

The scanner turns the index into the glycemic load actually in front of you.

Open the scanner →

Same foods, other lenses: the insulin index · the oxalate database.

Frequently asked

What is the glycemic index?›
A measure of how quickly and how far a food raises blood glucose, relative to glucose = 100. It describes the food, not the person and not the portion.
Why do you show a band instead of a blood-sugar number?›
Because the blood-sugar number would be invented. A glycemic index is measured on a food; "your blood sugar will rise by X mg/dL" is a claim about you, and it depends on the rest of the meal, the cooking and your own physiology. This app does not take blood, so it does not print a reading.
Why do meat and eggs have no glycemic index?›
Because there is nothing to test. Glycemic testing measures the blood-glucose rise from a carbohydrate portion, and a zero-carbohydrate food has none — so the result is not "zero", it is "no answer". Those foods still raise insulin, which is why the insulin index is a separate database.
Are these numbers measured?›
36 of 1693 are. International glycemic tables are broad but cover a fraction of this database and almost no meat, so the rest is estimated from foods of the same type. Every entry is labelled pub or est.
Is this medical advice?›
No. These are reference values for whole foods, most of them estimated. If you manage diabetes, your own meter and your own clinician beat any table. Nothing here sets a target and nothing here is a limit.

Glycemic values are reference figures for whole foods. Most are estimates and every one is labelled. Not medical advice, not a prediction of your own blood sugar, and independent of the keto score and the carb alarm. If you manage diabetes, your own meter and your own clinician beat any table.

Save recipes, scan meals, and track your keto score in the app.

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