Glycemic Load Calculator
How much a food actually raises your blood sugar — quantity matters, not just type.
Glycemic index tells you how fast a food raises blood sugar; glycemic load also accounts for how much you eat. A high-GI food in a small portion can have a low glycemic load.
Enter your values above to see your result.
Formula
Glycemic Load = (GI × available carbs in your portion) / 100
How it is calculated
GI is measured on a fixed amount of carbohydrate. GL scales it to your real portion, reflecting the actual blood-sugar impact. Under 10 is low, 11–19 medium, 20+ high.
Important: GI is measured in healthy people. In insulin resistance, the insulin response to the same food can be much larger than the glucose curve suggests.
Frequently asked questions
GI or GL?
Glycemic load is more practical because it accounts for how much you actually eat.
Scientific references
- Atkinson FS et al. Am J Clin Nutr 2021;114:1625-32
- Salmerón J et al. JAMA 1997;277:472-7
Educational tool — does not replace medical advice. Discuss your results with your doctor.