Glycaemic Load Calculator

Category: Diabetes
- August 14, 2025
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Calculate the Glycemic Load of your foods and meals. The Glycemic Load considers both the quality (Glycemic Index) and quantity (grams of carbs) of carbohydrates in your diet.

Meal Information

Food Items

1

Display Options

About Glycemic Load

Glycemic Load (GL) measures the impact of carbohydrates on blood sugar based on both the Glycemic Index (GI) and the quantity of carbs consumed. While GI ranks foods based on how quickly they raise blood sugar, GL accounts for portion size.

Interpreting Glycemic Load
  • Low GL: 10 or less
  • Medium GL: 11-19
  • High GL: 20 or more
Interpreting Glycemic Index
  • Low GI: 55 or less
  • Medium GI: 56-69
  • High GI: 70 or more
Benefits of Low GL Eating
  • Better blood sugar control
  • Reduced hunger and improved satiety
  • Lower risk of type 2 diabetes and heart disease
  • May assist with weight management
  • More sustained energy levels
Example GL Values
Food Serving Size GI Carbs (g) GL
Apple 120g (1 medium) 36 15 5.4
Banana 120g (1 medium) 51 27 13.8
White Bread 30g (1 slice) 75 14 10.5
Brown Rice 150g (cooked) 50 33 16.5
White Potato 150g (baked) 85 30 25.5

Understanding Glycemic Load

Glycemic Load (GL) is a useful measure that helps people manage their blood sugar levels. Unlike the Glycemic Index (GI), which ranks foods based on how quickly they raise blood sugar, GL considers both the quality and quantity of carbohydrates. This means it gives a clearer picture of how a meal affects your blood sugar compared to just looking at GI alone.

Introducing the Glycemic Load Calculator

The Glycemic Load Calculator allows you to calculate the GL of different foods in a meal. By inputting the Glycemic Index and carbohydrate content of each Food, you can find out how they work together to affect your blood sugar. This tool is especially helpful for those looking to maintain stable energy levels throughout the day.

Inputting Meal Information

When using the calculator, start by entering information about your meal. You can provide a name for your meal, which is optional. Then, you’ll input details about the foods you plan to include. This allows you to see how each item contributes to the overall glycemic load.

Adding Food Items with Ease

The calculator makes it simple to add food items. For each food, you’ll enter its name, Glycemic Index, carbohydrate amount, and serving size. This detailed input helps ensure accurate calculations. Plus, you can add as many foods as you need, making it versatile for any meal.

Customising Your Results Display

  • You can choose how many decimal places to display in the results.
  • There's an option to view a visual chart, which showcases the glycemic load breakdown of your meal.

These options allow you to personalise the calculator according to your preferences, making it user-friendly for everyone.

Interpreting Your Results

Once you've calculated the glycemic load, the results will show you important information. You'll see the total glycemic load, average Glycemic Index, total carbohydrates, and the number of foods included. This summary helps you understand the impact of your meal at a glance.

Learning About Glycemic Index and Load

  • Low Glycemic Load: 10 or less
  • Medium Glycemic Load: 11-19
  • High Glycemic Load: 20 or more

Understanding these ranges assists you in making informed dietary choices. Knowing the glycemic load of foods can lead to healthier eating habits.

Benefits of Using the Calculator

Using the Glycemic Load Calculator provides several benefits. It helps you maintain better blood sugar control, reduces hunger between meals, and may lower the risk of type 2 Diabetes. Additionally, it supports weight management and provides sustained energy levels throughout the day. This tool is a great companion for anyone looking to improve their diet.