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Glycemic Load Calculator

Glycemic Load and Index Calculator

Calculate the glycemic impact of your foods

Glycemic Load and Index Calculator

What is Glycemic Load (GL)?

Understanding Glycemic Load 🔍

Glycemic Load (GL) is your comprehensive guide to understanding how foods affect your blood sugar levels. It combines both the quality and quantity of carbohydrates to give you a complete picture of a food’s impact on your glucose levels.

Real-World Example:

Watermelon (High GI but Low GL)

  • GI: 72 (High)
  • Carbs per serving: 7.55g per 100g
  • GL: 5 (Low)
  • Conclusion: Safe for moderate consumption despite high GI!

Calculate GL:

GL = (GI × Carbs per serving) ÷ 100

GI vs GL: The Complete Picture 🤔

📊

Glycemic Index (GI)

  • Measures speed of blood sugar rise
  • Ignores portion size
  • Fixed value per food
  • Range: 0-100
  • Based on 50g carb portions
🎯

Glycemic Load (GL)

  • Measures total blood sugar impact
  • Considers actual serving size
  • Varies with portion
  • Practical for meal planning
  • More accurate for daily use

Why Use a Glycemic Load Calculator?

🎯

Precise Diet Planning

Make informed food choices based on exact serving sizes and their impact on your blood sugar.

⚖️

Weight Management

Control hunger and cravings by choosing foods with optimal GL values.

🩺

Diabetes Management

Essential tool for maintaining healthy blood sugar levels.

💪

Athletic Performance

Optimize energy levels for training and competition.

Pro Tips for Using GL Values 🤓

Daily GL Targets

  • Weight Loss: 60-90 total GL/day
  • Maintenance: 90-120 total GL/day
  • Active Lifestyle: 120-180 total GL/day

Meal Planning

  • Breakfast: 10-20 GL
  • Lunch: 15-25 GL
  • Dinner: 15-25 GL
  • Snacks: 5-10 GL each

Scientific References 📚

Our calculator and information are based on peer-reviewed scientific research:

1. Glycemic Index and Glycemic Load: Measurement Issues and their Effect on Diet-Disease Relationships (PMC)
2. International tables of glycemic index and glycemic load values (Science Direct)
3. Glycemic Index and Load: Clinical Implications (American Journal of Clinical Nutrition)
4. Effects of a Low Glycemic Index Diet (New England Journal of Medicine)

Features of the Glycemic Load Calculator

Discover our powerful tools for precise glycemic load calculations and nutritional insights.

Premium

Accurate Calculations

Advanced algorithm for precise GL calculations

  • Database of 1000+ foods
  • Custom serving size converter
  • Real-time calculation updates
  • Accuracy verified by nutritionists
New

Dual Metrics Display

Comprehensive nutritional insights at a glance

GL Glycemic Load
Low: ≤10
Medium: 11-19
High: ≥20
GI Glycemic Index
Low: ≤55
Medium: 56-69
High: ≥70
Color-coded results
Instant categorization

Carbohydrate Breakdown

Detailed carbohydrate analysis

Total Carbs
Fiber
Sugars
💡 Hover over bars for detailed values

User-Friendly Design

Intuitive interface for effortless calculations

🔍
Auto-complete Unit converter Save favorites

Pro Tips 💡

Accuracy Tip: Always measure portions for precise GL calculations
Time Saver: Save your frequently used foods as favorites
Better Results: Use weight measurements instead of volume when possible

How to Use the Glycemic Load Calculator

Follow these simple steps to get accurate glycemic load calculations for your foods

1

Enter Food Name

apple with skin raw
apple juice
apple sauce
Start typing to see suggestions from our database
2

Input Serving Size

💡 1 cup ≈ 128g | 1 oz ≈ 28.35g
3

Calculate

4

View Results

Glycemic Load (GL) 5.24 Low
Glycemic Index (GI) 38 Low
Carbohydrates 13.8g Per Serving
✨

Pro Tips for Best Results

⚖️
Precise Measurements

Use a kitchen scale for accurate serving sizes

🗓️
Meal Planning

Combine foods with different GL values for balanced meals

📱
Save Favorites

Bookmark frequently used foods for quick access

📊
Track Patterns

Monitor your daily GL intake for better health insights

Low Glycemic Index Foods List

Discover foods that help maintain stable blood sugar levels with our comprehensive guide

🔍
Very Low GI ≤35 Low GI 36-55

🍎 Fruits

Apple

GI: 38
Serving: 120g Carbs: 13.8g GL: 5
High fiber Rich in antioxidants

Cherries

GI: 25
Serving: 120g Carbs: 12g GL: 3
Anti-inflammatory Heart healthy

Grapefruit

GI: 20
Serving: 120g Carbs: 11g GL: 2
Vitamin C rich Weight loss friendly

Pear

GI: 35
Serving: 100g Carbs: 15g GL: 5
High fiber Good for digestion

🥬 Vegetables

Broccoli

GI: 15
Serving: 100g Carbs: 7g GL: 1
High in fiber Rich in vitamins

Spinach

GI: 15
Serving: 100g Carbs: 3.6g GL: 1
Iron-rich Low calorie

Bell Peppers

GI: 10
Serving: 100g Carbs: 6g GL: 1
Vitamin C rich Antioxidants

Sweet Potato

GI: 20
Serving: 100g Carbs: 20g GL: 4
Beta carotene Fiber rich

🌾 Grains

Quinoa

GI: 53
Serving: 100g cooked Carbs: 21.3g GL: 11
Complete protein Gluten-free

Barley

GI: 32
Serving: 100g cooked Carbs: 28g GL: 9
High fiber Heart healthy

Steel Cut Oats

GI: 42
Serving: 100g cooked Carbs: 27g GL: 11
Heart healthy High fiber

Buckwheat

GI: 35
Serving: 100g cooked Carbs: 33g GL: 12
Gluten-free Protein rich

🥩 Proteins

Chicken Breast

GI: 0
Serving: 100g Carbs: 0g GL: 0
Lean protein Low fat

Salmon

GI: 0
Serving: 100g Carbs: 0g GL: 0
Omega-3 rich Heart healthy

Tofu

GI: 0
Serving: 100g Carbs: 2g GL: 0
Plant protein Calcium rich

Eggs

GI: 0
Serving: 2 large eggs Carbs: 0.8g GL: 0
Complete protein Vitamin D

🥛 Dairy

Greek Yogurt

GI: 27
Serving: 100g Carbs: 3.6g GL: 1
High protein Probiotic

Whole Milk

GI: 31
Serving: 240ml Carbs: 12g GL: 4
Calcium-rich Vitamin D

Cottage Cheese

GI: 30
Serving: 100g Carbs: 3.4g GL: 1
High protein Low fat

Kefir

GI: 35
Serving: 240ml Carbs: 12g GL: 4
Probiotics Gut health

Medium Glycemic Index Foods List

Explore foods with moderate impact on blood sugar levels (GI: 56-69)

🔍
Medium GI 56-69

🌾 Grains & Cereals

Basmati Rice

GI: 65
Serving: 150g cooked Carbs: 45g GL: 29
Aromatic Versatile grain

Brown Rice

GI: 61
Serving: 150g cooked Carbs: 32g GL: 20
Whole grain Fiber rich

Couscous

GI: 58
Serving: 150g cooked Carbs: 36g GL: 21
Quick cooking Versatile

Millet

GI: 66
Serving: 150g cooked Carbs: 41g GL: 27
Gluten-free Iron rich

🍎 Fruits

Raisins

GI: 59
Serving: 30g Carbs: 22g GL: 13
Iron rich Natural sweetener

Mango

GI: 56
Serving: 120g Carbs: 15g GL: 8
Vitamin A Antioxidants

Pineapple

GI: 59
Serving: 120g Carbs: 16g GL: 9
Vitamin C Digestive enzyme

Banana (Ripe)

GI: 62
Serving: 120g Carbs: 27g GL: 17
Potassium rich Energy boost

🥔 Starches

Sweet Corn

GI: 65
Serving: 100g Carbs: 19g GL: 12
Fiber rich B vitamins

Taro Root

GI: 63
Serving: 100g cooked Carbs: 27g GL: 17
Mineral rich Good fiber

Potato (Mashed)

GI: 64
Serving: 150g Carbs: 30g GL: 19
Potassium rich Vitamin C

Cassava

GI: 68
Serving: 100g cooked Carbs: 38g GL: 26
Gluten-free Energy source

🍯 Others

Honey

GI: 61
Serving: 1 tbsp (21g) Carbs: 17g GL: 10
Natural sweetener Antibacterial

Popcorn

GI: 65
Serving: 30g Carbs: 22g GL: 14
Whole grain High fiber

Maple Syrup

GI: 58
Serving: 1 tbsp (20ml) Carbs: 13g GL: 7
Natural sweetener Minerals

High Glycemic Index Foods List

Foods that rapidly increase blood sugar levels (GI: 70 or higher). Consider portion control and pairing with low GI foods.

🔍
High GI ≥70 ⚠️ Consume in moderation

🍚 Refined Grains

White Rice

GI: 89
Serving: 150g cooked Carbs: 45g GL: 40
High GL food Easy to digest
💡 Mix with vegetables to lower GL

White Bread

GI: 85
Serving: 30g (1 slice) Carbs: 15g GL: 13
Refined flour Quick energy

Cornflakes

GI: 78
Serving: 30g Carbs: 26g GL: 20
Processed cereal Fortified

Instant Rice

GI: 87
Serving: 150g cooked Carbs: 42g GL: 37
Very high GL Quick cooking
💡 Consider brown rice as a healthier alternative

Bagel

GI: 83
Serving: 1 medium (105g) Carbs: 55g GL: 46
High GL food Dense calories

🍬 Sweets

Glucose

GI: 95
Serving: 10g Carbs: 10g GL: 10
Pure sugar Quick energy

Ice Cream

GI: 75
Serving: 50g Carbs: 16g GL: 12
Added sugars Calcium source

Jelly Beans

GI: 92
Serving: 30g Carbs: 28g GL: 26
Pure sugar High GL

Waffles

GI: 78
Serving: 75g Carbs: 30g GL: 23
Refined flour Added sugars

🍟 Snacks

French Fries

GI: 85
Serving: 150g Carbs: 45g GL: 38
High fat High GL

Rice Crackers

GI: 80
Serving: 30g Carbs: 25g GL: 20
Refined grains Low fat

Pretzels

GI: 82
Serving: 30g Carbs: 23g GL: 19
Refined flour Low fat

🍎 Fruits

Watermelon

GI: 72
Serving: 120g Carbs: 8g GL: 6
Hydrating Low calorie
💡 Despite high GI, has low GL due to high water content

Dates (dried)

GI: 76
Serving: 30g Carbs: 20g GL: 15
Concentrated sugars Mineral rich

🍯 Others

Sports Drinks

GI: 78
Serving: 250ml Carbs: 14g GL: 11
Added sugars Electrolytes
💡 Best reserved for intense exercise

Instant Mashed Potatoes

GI: 85
Serving: 100g prepared Carbs: 18g GL: 15
Processed food High GL

Scientific References

Comprehensive research sources supporting our glycemic index data

📚
1 Methodology 2005

Glycaemic Index Methodology

Brouns F, Bjorck I, Frayn KN, et al.

Nutrition Research Reviews

18(1):145-171 View on PubMed 🔗 Click to read full paper
2 Methodology 2008

Glycemic Impact, Glycemic Glucose Equivalents, Glycemic Index, and Glycemic Load

Monro JA, Shaw M

American Journal of Clinical Nutrition

87(1):237S-243S View on PubMed 🔗
3 Standards 2016

Food Products - Determination of the Glycaemic Index (GI)

The International Organization for Standardization

ISO Standards

ISO 26642:2016 View Standard 🔗
4 Clinical Study 2011

Calculating Meal Glycemic Index

Dodd H, Williams S, Brown R, Venn B

American Journal of Clinical Nutrition

94(4):992-996 View on PubMed 🔗
5 Clinical Study 2013

Dietary Glycemic Index, Glycemic Load, and Type 2 Diabetes Risk

Sluijs I, et al.

Journal of Nutrition

143(1):93-99 View on PubMed 🔗
6 Meta-Analysis 2015

Effects of Low vs High Glycemic Index Diets

Wang Q, Xia W, Zhao Z, Zhang H

Primary Care Diabetes

9(5):362-369 View on PubMed 🔗
7 Review 2007

Low Glycaemic Index Diets for Overweight and Obesity

Thomas DE, Elliott EJ, Baur L

Cochrane Database of Systematic Reviews

2007(3):CD005105 View on PubMed 🔗

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