Input food details
Results and totals
| # | Food | Meal | GI | Carbs/serving (g) | Servings | Total carbs (g) | GL/serving | Total GL | Category | Action |
|---|
Tip: Build an entire day by adding foods to different meals. Use the total glycemic load to assess overall meal impact.
Glycemic load by meal type
| Meal type | Total GL | Total carbs (g) |
|---|---|---|
| Breakfast | 0.00 | 0.00 |
| Lunch | 0.00 | 0.00 |
| Dinner | 0.00 | 0.00 |
| Snack | 0.00 | 0.00 |
| Other | 0.00 | 0.00 |
| Unspecified | 0.00 | 0.00 |
Formula used for glycemic load
Glycemic load (GL) combines the quality of carbohydrate (glycemic index) with the quantity of carbohydrate eaten in a serving.
Step 1 – GL per serving:
GL per serving = (Glycemic index × Available carbohydrate per serving in grams) ÷ 100
Step 2 – total GL for the item:
Total GL = GL per serving × Number of servings eaten
Interpreting glycemic load per serving:
- GL < 10: Low glycemic load
- GL 10–19: Medium glycemic load
- GL ≥ 20: High glycemic load
How to use this calculator
- Look up or estimate the glycemic index for your food.
- Choose your carbohydrate entry method and provide details.
- Enter food name, glycemic index, carbohydrate values, and servings.
- Select an optional meal type and add clarification notes.
- Click “Add item to table” to calculate glycemic load values.
- Repeat the process for each food eaten throughout the day.
- Review total glycemic load and per-meal summaries to adjust choices.
- Download results as CSV or PDF for tracking and comparison.
Worked example: lunch with rice and apple
This example shows how to combine several foods into one meal and interpret the resulting glycemic load step by step.
-
White rice, cooked (1 cup)
Glycemic index = 73, available carbs = 45 g, servings = 1.
GL per serving = (73 × 45) ÷ 100 = 32.9 → high. -
Apple, medium
Glycemic index = 36, available carbs = 19 g, servings = 1.
GL per serving = (36 × 19) ÷ 100 = 6.8 → low. -
Total meal glycemic load
Total GL = 32.9 + 6.8 = 39.7, which is considered high for a single meal, especially if eaten without extra fiber or protein.
In the calculator, add rice and apple as separate rows, then compare this total GL with alternative meals that use smaller portions or lower glycemic index foods.
Example glycemic load values
The values below illustrate typical calculations. Actual glycemic index and carbohydrate content may vary depending on preparation and portion size.
| Food | Glycemic index (GI) | Available carbs/serving (g) | Servings | GL per serving | Total GL | Category |
|---|---|---|---|---|---|---|
| White rice, cooked (1 cup) | 73 | 45 | 1 | 32.9 | 32.9 | High |
| Apple, medium | 36 | 19 | 1 | 6.8 | 6.8 | Low |
| Baked potato, medium | 85 | 30 | 1 | 25.5 | 25.5 | High |
| Carrot, boiled (½ cup) | 39 | 8 | 1 | 3.1 | 3.1 | Low |
Typical glycemic load ranges for meals
These ranges are approximate and should be matched with individual targets set by a healthcare professional or nutrition specialist.
| Meal type | Approximate total GL (target) | Comment |
|---|---|---|
| Breakfast | 10–25 | Include protein, fat, and fiber to blunt spikes. |
| Lunch | 15–30 | Aim for mixed meals, limit refined starches. |
| Dinner | 10–25 | Favor vegetables, legumes, and whole grains. |
| Snack | 0–10 | Choose fruit, nuts, yogurt, or low GL options. |
Approximate daily glycemic load targets
These ranges summarize commonly cited guidance. They are not a substitute for personalized advice based on specific medical conditions.
- Low daily GL: roughly 0–80 for the entire day.
- Moderate daily GL: roughly 80–120, often acceptable.
- High daily GL: above ~120, may raise blood sugar risk.
Ways to reduce glycemic load of meals
- Swap white bread, rice, or pasta for whole grain options.
- Reduce portion sizes of high GI starches and added sugars.
- Add vegetables, legumes, and healthy fats to slow absorption.
- Include lean protein at each meal to moderate blood glucose.
- Distribute carbohydrate more evenly across the entire day.
Frequently asked questions about glycemic load
What is the difference between glycemic index and glycemic load?
Glycemic index measures how quickly a food raises blood sugar. Glycemic load includes both the index and the amount of carbohydrate eaten, giving a more realistic picture of a typical portion’s impact.
Is glycemic load useful for people with diabetes?
Yes. Glycemic load helps estimate how a meal may affect blood glucose levels. It complements carbohydrate counting and medication guidance, but personal targets should always be set with a healthcare professional familiar with your medical history and current treatment.
Can I use glycemic load for weight loss planning?
You can use glycemic load to choose lower impact carbohydrate sources and balance meals. This may reduce hunger and swings in energy. However, overall calorie intake, protein, activity, and sleep still play major roles in long term weight control.
How accurate are glycemic load values?
Published glycemic index and load values are averages from small studies. Individual responses vary with preparation method, ripeness, mixed meals, medications, and gut differences. Use calculated glycemic load as a guide, not a strict rule for every situation.
Should I completely avoid high glycemic load foods?
Not necessarily. Occasionally eating high glycemic load foods can fit into many plans, especially when portions are modest and meals include fiber, protein, and healthy fats. People with diabetes should follow individualized advice from their healthcare team.