Glycemic Load Calculator
Calculate the glycemic load for any food and portion size. GL is more accurate than GI because it accounts for serving size.
Glycemic Load Calculator
Calculate GL for any portion size
Example: Enter 2 for double portion, 0.5 for half portion
Understanding Glycemic Load:
- Low GL (≤10): Minimal blood sugar impact
- Medium GL (11-19): Moderate impact
- High GL (≥20): Significant blood sugar rise
GL considers both food quality (GI) and quantity (portion size), making it more practical than GI alone.
Why Use GL?
Glycemic Index (GI) tells you how quickly a food raises blood sugar, but doesn't consider portion size.
Glycemic Load (GL) combines GI with the actual amount of carbs you're eating, giving you a more realistic picture.
Example: Watermelon has high GI (76), but low GL (8) because one serving has few carbs.
Quick Guide
How to Use This Calculator
- Select a food from the dropdown (100+ foods available)
- Enter your serving size as a multiple of the standard serving
- Click Calculate to see your glycemic load
Understanding the Formula
Glycemic Load is calculated using this formula:
This accounts for both the quality (GI) and quantity (carbs × serving) of carbohydrates you're consuming.
Practical Examples
Example 1: White Rice
- GI: 73 (High)
- Standard serving: 150g cooked (1 cup)
- Carbs per serving: 45g
- GL for 1 serving: 33 (High)
- GL for 0.5 serving: 16 (Medium) ✓ Better!
Example 2: Lentils
- GI: 32 (Low)
- Standard serving: 150g cooked
- Carbs per serving: 20g
- GL for 1 serving: 6 (Low)
- GL for 2 servings: 12 (Medium) ✓ Still manageable
Tips for Managing Glycemic Load
- Aim for total daily GL below 100 for stable blood sugar
- Keep each meal under 20 GL when possible
- Pair higher GL foods with protein/fat to slow absorption
- Use smaller portions of high GI foods to keep GL low
- Choose low GI foods when eating larger portions