GI to GL Converter - Multi-Food Calculator
Calculate Glycemic Load for multiple foods and see how portion sizes affect blood sugar impact
Add Foods to Your Meal
💡 Tip: Add multiple foods to calculate your total meal GL. Use the Single Food GL Calculator for detailed info.
GL Classification
Low GL (Best)
≤10
Minimal blood sugar impact, eat freely
Medium GL (Moderate)
11-19
Moderate impact, watch portions
High GL (Limit)
≥20
Significant spike, use sparingly
Daily GL Guidelines
- • Low daily GL: <80 (recommended for blood sugar control)
- • Medium daily GL: 80-120
- • High daily GL: >120 (increased diabetes risk)
How It Works
Formula
GL = (GI × Carbohydrates per serving) / 100
Portion Size Impact
Example: White rice (GI 73)
- 50g serving (18g carbs): GL = (73 × 18) / 100 = 13 (Medium)
- 100g serving (36g carbs): GL = (73 × 36) / 100 = 26 (High)
- 200g serving (72g carbs): GL = (73 × 72) / 100 = 53 (Very High!)
Doubling portion size doubles GL - portion control matters!
References
📚
The University of Sydney - Glycemic Index Database
Official GI database with 2500+ foods