There are many books and online sources that provide the GI of common foods. Here is one that has a spread sheet down load.

http://www.mendosa.com/GI_GL_Carb_data.xls
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Look it up on a table somewhere, such as http://www.mendosa.com/gilists.htm.
Source(s):
http://www.mendosa.com/gilists.htm.

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There's no way to tell without looking it up. Here's a database with information on GI for specific items. You won't find this info on packaging.

http://www.glycemicindex.com/

It's one of those things, that, like calorie content, you can gain a feel for based on what constitutes the food item, but it's harder to judge without referring to the numbers - some fruits actually have a pretty high glycemic index, though you do also need to take in to account for serving size, too.

My recommendation is to simply look everything you eat up. It isn't that time consuming, and after a while you will be able to easily adjust your diet. What you'll find is how bad processed foods are, and how good things like fresh vegetables, legumes, and lean meats are - but some things aren't so obvious.
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Because there are different kinds of carbohydrates that make our bodies react differently, its hard to assume what kind of GI various foods have without referencing a glycemic index chart. Below are links to a couple I found that have a fairly wide range of foods listed. With these, even if you have a question about a certain kind of food, you may be able to find something similar on these charts that will give you an idea of what the GI may be.

http://www.glycemicedge.com/glycemicindextable.html

http://www.diabetesnet.com/diabetes_food_diet/glycemic_index.php
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This paper published in American Journal of Clinical Nutrition contains the glycemic index of >750 food items. It also tells the source of the data, whether the glucose levels were measured in healthy / Diabetic patients, etc.

http://www.ajcn.org/cgi/content/abstract/76/1/5

Please let me know if you need a pdf copy of the paper.
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An easier method and less confusing method for me as a diebetic has been to have a dietician chart how the food I'm eating impacts my blood sugar. I had to chart everything I ate for a month and I had to test my blood 5 to 6 times a day for that month. At the end of the month the dietician charted how many carbs (units of 15g of carbohydrates) I needed for breakfast, lunch, afternoon snack, dinner, and evening snack to keep my blood sugar level.

Combining that input with some common sense knowledge she shared, I started eating whole grains and foods that bread down slower as they don't peak blood sugar as quickly. I was also taught to mix different types of foods whenever possible. There is much more than you can get from a dietician. which most insurances cover, or you can research online or in books.

The great thing about learning Carbs and what types of food to favor is that it becomes second nature and you can leave the counting books behind for the most part. I usually only check new packaged foods or menus when going to a new restaraunt. If I can't find that information I still have a pretty good idea. And if I'm wrong and my blood sugar spikes, I file that away to remember for the next time I have to make that decision.

One book that really helped me get a handle on changing my diet and lifestyle was "The First Year: Type 2 Diabetes: An Essential Guide for the Newly Diagnosed" by Gretchen Becker. Her sections on diet were really good.

http://www.amazon.com/First-Year-Diabetes-Essential-Diagnosed/dp/1569242658
Source(s):
Personal Experience
My dietician
"The First Year: Type 2 Diabetes: An Essential Guide for the Newly Diagnosed" by Gretchen Becker

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