Glycemic Load Calculator
Calculate Glycemic Load — a serving-size-aware metric that captures both the speed (GI) and the quantity of carbs in a meal.
What is Glycemic Load?
Glycaemic Index alone can be misleading because it ignores serving size. Watermelon has a high GI but contains few carbs per slice, so the actual blood-sugar response is modest. Glycaemic Load multiplies GI by carbs per serving and divides by 100 — giving a number that reflects real-world impact.
How is it calculated?
GL = (GI × carbs in grams) / 100. Categories: GL < 11 = low, 11–19 = medium, ≥ 20 = high. Aim for a daily total under 100.
Frequently Asked Questions
- GI vs GL — which matters?
- GL — it accounts for portion size.
- How do I find GI values?
- University of Sydney maintains a free public database.
- Does cooking affect GI?
- Yes — overcooked or processed foods often have higher GI.