🥗 Glycemic Load Calculator
Combine glycemic index with serving size to understand the real impact of foods on blood glucose levels.
| Food | Glycemic Index (GI) | Carbs per Serving (g) | |
|---|---|---|---|
Tip: GI tables usually quote values for 50 g of available carbohydrates. Adjust carbs per serving for your portion size.
How to Use This Calculator
Collect GI values
Look up the glycemic index for each food from a reliable GI table. Glucose has a GI of 100; lower numbers signal slower digestion.
Enter carbohydrate grams
Add the grams of available carbohydrates for the portion you plan to eat. Fibre does not count toward available carbs.
Calculate and interpret
Click “Calculate Glycemic Load” to see the GL per food and the total meal GL. Use categories to balance low, medium, and high GL choices across the day.
Formula
Glycemic load quantifies the blood glucose impact of a food portion by combining carbohydrate quality (GI) with quantity (grams of carbs):
- GI = (IAUCtest ÷ IAUCreference) × 100
- GL = (GI ÷ 100) × grams of available carbohydrate per serving
- Daily GL target ≈ sum of GL from all meals and snacks
The International Tables of Glycemic Index and Glycemic Load (Fiona Atkinson et al., 2021) recognise GI thresholds of low (<55), medium (55-69), and high (≥70). Glycemic load categories are low (<10), medium (11-19), and high (≥20).
Full Description
Glycemic load helps predict how much a serving of food will raise blood glucose levels. It adjusts the glycemic index for the amount of carbohydrate eaten, offering a more realistic snapshot than GI alone. Low-GL meals support smoother glucose curves, reduced insulin demand, and improved satiety.
People with diabetes, insulin resistance, or polycystic ovary syndrome often track both GI and GL to fine-tune meal planning. Athletes may use GL to strategically time high-GI foods around intense workouts. Remember that protein, fat, fibre, and cooking methods also influence postprandial responses.
Pair this calculator with continuous glucose monitoring or structured blood glucose testing to see how your body responds to different meals. Share the results with a registered dietitian or diabetes educator for personalised guidance.
Frequently Asked Questions
What if I don’t know the GI of a food?
Use reputable databases such as the Sydney University GI research service or published International Tables. If data are unavailable, choose a similar food or focus on whole grains, legumes, and minimally processed options which generally have lower GI values.
Should I track glycemic load every day?
Tracking is optional but helpful when adjusting diet plans. Many people aim for mostly low-GL meals, with moderate GL for higher-energy days or post-exercise refuelling.
Does fibre reduce glycemic load?
Yes. Insoluble fibre is not digested into glucose, and soluble fibre slows absorption. Foods rich in fibre typically have lower GI and GL values.
Can I use this calculator for mixed dishes?
Yes. Estimate the GI and carbohydrate content of each component or use published GI values for similar dishes. Add each item to the table to see total GL.
Is glycemic load the only metric I need?
No. GL is one tool among many. Pair it with overall nutrient quality, calorie goals, blood glucose monitoring, and medical advice to design the best eating plan for you.