GlucoPaddy Meal Checker
Understand your meals better with a GI guide built for Ghanaian diets. From banku to waakye, the Meal Checker shows each food’s glycemic index using simple color cues—🟩 low, 🟨 moderate, 🟥 high—to support healthier eating decisions.
LOW GLYCEMIC INDEX FOODS (≤55) - Color Code 🟩
These foods release glucose Slowly.
Boiled yam (especially puna variety, not overcooked)
Boiled plantain (Apem) (Unriped)
Boiled sweet potato (orange or white variety)
Brown rice
Beans/Lentils/Bambara beans (black-eyed, cowpea, aboboi)
Whole wheat bread (dense, not soft sweet bread)
Tuo zaafi (made with millet flour)
Banku made with higher millet content (less corn)
Pawpaw (papaya)
Orange/Tangerine
Apple
Avocado (very low-carb, technically negligible GI)
Guava
Orange/Tangerine
Orange/Tangerine
Cabbage
Lettuce
Tomatoes
Green Pepper
Okro
Carrots
MODERATE GLYCEMIC INDEX FOODS - color code 🟨
This Cause a moderate rise in blood glucose, take in moderate or balance with protein & fats
Boiled White Rice
Banku (equal mix of corn and cassava dough)
Kenkey (Ga or Fante type)
Riped Plantain (boiled or grilled)
Local corn porridge (koko)
Yam Chips
Rice balls (omotuo)
Gari Soakings
Rice & beans (waakye)
Pineapple (slightly ripe)
Banana
Dates
Pears
HIGH GLYCEMIC INDEX FOODS -Color code RED 🟥
These raise blood sugar quickly limit portion sizes and combine with protein/fiber/fat
Whole wheat bread (dense, not soft sweet bread)
Gari
Mashed ripe plantain (eto)
Fufu (especially cassava-based, e.g. cassava & plantain mix)
Plain Boiled Cassava
Kokonte (dried cassava powder meal)
Boiled White Rice
Sweetened breakfast cereals
Hausa koko/Corn Porridge ( moree)
Fried pastries (puff-puff, bofrot, kelewele)
Overripe Mango
Overripe banana
Watermelon
