Glycemic Load Calculator
Calculate Glycemic Load (GL) to understand the blood sugar impact of foods based on both quality (GI) and quantity of carbohydrates
Food Information
0-55: Low GI | 56-69: Medium GI | 70+: High GI
Common Foods Reference
| Food | GI | Carbs/Serving | GL |
|---|---|---|---|
| Apple (1 medium) | 36 | 15g | 5 |
| Banana (1 medium) | 51 | 23g | 12 |
| Brown rice (150g cooked) | 50 | 33g | 16 |
| White bread (2 slices) | 75 | 30g | 23 |
| Lentils (150g cooked) | 32 | 20g | 6 |
| White rice (150g cooked) | 73 | 36g | 26 |
How It Works
Glycemic Load Formula
GL accounts for both the quality (GI) and quantity (carbs) of carbohydrates, providing a more accurate picture of blood sugar impact than GI alone.
Example Calculation
Food: White rice (150g cooked)
GI: 73 (High)
Carbs: 36g per serving
Calculation: GL = (73 × 36) / 100 = 26.3
Result: High GL - causes significant blood sugar spike
Comparison: Brown rice (GI 50, 33g carbs) = GL 16.5 (Medium)
Daily GL Guidelines
- Low total daily GL: <80 (recommended for blood sugar control)
- Medium total daily GL: 80-120
- High total daily GL: >120 (associated with increased diabetes risk)
Frequently Asked Questions
What's the difference between GI and GL? ▼
GI measures how quickly a food raises blood sugar, but ignores portion size. GL accounts for both GI and the amount of carbs eaten. Watermelon has high GI (72) but low GL (4) because it's mostly water with few carbs per serving.
Why is GL more useful than GI? ▼
GL reflects real-world eating. GI is measured using 50g of available carbs, which might require eating huge portions of low-carb foods. GL uses typical serving sizes, making it more practical for meal planning.
How can I lower the GL of a meal? ▼
1) Reduce portion sizes of high-GI foods, 2) Add protein/fat (slows digestion), 3) Choose whole grains over refined, 4) Add vinegar or lemon (lowers GI), 5) Don't overcook (increases GI), 6) Combine high-GL foods with low-GL foods.
Should everyone follow a low-GL diet? ▼
Low-GL diets benefit people with diabetes, prediabetes, PCOS, or weight management goals. Athletes may benefit from higher-GL foods around workouts for quick energy. Healthy individuals can be more flexible but benefit from mostly low-GL choices.
References & Sources
Official GI database and research center
Comprehensive GL calculation and food database
Evidence-based guide to GI and GL values