Glycemic Load Calculator
Calculate the glycemic load of foods to better manage blood sugar levels and plan diabetes-friendly meals.
Glycemic Load
Blood sugar impact calculator
What is Glycemic Load?
GL measures both the quality (GI) and quantity (carbs) of carbohydrates in a food, showing its real impact on blood sugar. Formula: GL = (GI × Carbs) / 100
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GL Categories
Low GL (0-10)
Best choice for blood sugar control
Foods with low GL have minimal impact on blood sugar. Ideal for weight management, diabetes control, and sustained energy.
Medium GL (11-19)
Moderate in portions
Moderate blood sugar impact. Can be included in balanced meals with protein and healthy fats to slow absorption.
High GL (20+)
Limit portions and frequency
Significant blood sugar spike. Best consumed occasionally, in small portions, or paired with low-GL foods.
Tips for Lower GL Meals
Add Protein & Fat
Slows carb absorption
Choose Whole Grains
Higher fiber, lower GI
Watch Portions
Smaller servings = lower GL
Add Vegetables
Bulk up meals with low-GL foods
Understanding GL vs GI
Glycemic Index (GI):
Measures how quickly a food raises blood sugar on a scale of 0-100. But it doesn't account for portion size.
Glycemic Load (GL):
Combines both GI and the amount of carbs you actually eat. This gives a more realistic picture of blood sugar impact.
Example: Watermelon has a high GI (76) but low GL (8) per serving because it contains very little carbohydrate.
Daily Target: Aim for a total daily GL under 100 for optimal blood sugar control.
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