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What foods actually do to blood sugar

Carbs, fiber, glycemic index and load — per real serving — plus the part labels never tell you: the shape of the curve that tends to follow.

Grains + starches

White rice45g carbs · 1 cup cooked (158 g)GL 32Brown rice46g carbs · 1 cup cooked (195 g)GL 29Pasta43g carbs · 1 cup cooked spaghetti (140 g)GL 20White bread28g carbs · 2 slices (58 g)GL 20Sourdough bread32g carbs · 2 slices (64 g)GL 16Oatmeal28g carbs · 1 cup cooked rolled oats (234 g)GL 13Sweet potato24g carbs · 1 medium baked (114 g)GL 13Corn tortilla21g carbs · 2 tortillas, 6-inch (48 g)GL 8Flour tortilla36g carbs · 1 large burrito-size, 10-inch (72 g)GL 10Breakfast cereal24g carbs · 1 cup corn flakes (28 g), without milkGL 19

Fruit

Banana27g carbs · 1 medium (118 g)GL 12Apple25g carbs · 1 medium (182 g)GL 8Watermelon12g carbs · 1 cup diced (152 g)GL 8Grapes27g carbs · 1 cup (151 g)GL 14Strawberries12g carbs · 1 cup halves (152 g)GL 4

Dairy

Milk12g carbs · 1 cup 2% milk (244 g)GL 4Greek yogurt9g carbs · 1 cup plain nonfat (245 g)GL 1

Sweets

Ice cream16g carbs · 1/2 cup vanilla (66 g)GL 8Chocolate26g carbs · 1.5 oz milk chocolate bar (43 g)GL 11

Drinks

Orange juice26g carbs · 1 cup (248 g)GL 13

Legumes

Black beans41g carbs · 1 cup cooked (172 g)GL 8Lentils40g carbs · 1 cup cooked (198 g)GL 8

Restaurant + fast food

Pizza36g carbs · 1 slice cheese pizza, 14-inch regular crust (107 g)GL 20French fries43g carbs · 1 medium fast-food serving (117 g)GL 25Pancakes22g carbs · 2 pancakes, 4-inch (77 g), no syrupGL 14California roll38g carbs · 1 roll, 8 pieces (190 g)GL 19

Real quick — we’re not your doctor. Everything on this page is general information, not medical advice, and diabetes is deeply individual. CarbLens AI never recommends insulin doses. Use what you learn here to have smarter conversations with your care team.

Or just point your camera at the plate.

CarbLens AI estimates the carbs from a photo — then shows you the 3-hour curve your meal actually caused.

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