Glycemic Load Calculator
Calculate glycemic load to understand blood sugar impact.
- Weight loss:< 80 GL/day
- Maintenance:80-100 GL/day
- Athletic:100-120 GL/day
The GL Formula
GL = (GI × Carbs per serving) ÷ 100
Example: Watermelon has a high GI (76) but only 11g carbs per cup, making its GL just 8 - a low impact on blood sugar!
Smart Swaps
Reduce GL by choosing whole grains over refined, adding protein or healthy fats to meals, and eating smaller portions of high-GL foods. Fiber slows digestion and reduces blood sugar spikes.
Frequently Asked Questions
Glycemic load (GL) is a measure that takes into account both the quality (GI) and quantity of carbohydrates in a food. It provides a more complete picture of how a food affects blood sugar.
GI only measures how quickly carbs raise blood sugar. GL considers portion size too. A food with high GI but low carbs (like watermelon) has a low GL.
Low GL is 10 or less per serving. Medium GL is 11-19. High GL is 20 or more. Daily total GL should ideally be under 100.
Managing GL helps control blood sugar, supports weight management, reduces diabetes risk, and provides more stable energy throughout the day.