Glycemic Load (GL) Calculator

Glycemic Load (GL) Calculator

Find out the real impact of your food on your **blood sugar**. Select a food and enter your serving size to calculate its Glycemic Load.

Select a Food -- Choose a food -- Apple (1 medium) Banana (1 medium) White Bread (1 slice) Whole Wheat Bread (1 slice) White Rice (cooked, 1 cup) Brown Rice (cooked, 1 cup) Potato (boiled, 1 medium) Potato (baked, 1 medium) Sweet Potato (1 medium) Oatmeal (cooked, 1 cup) Spaghetti (white, cooked, 1 cup) Lentils (cooked, 1 cup) Chickpeas (cooked, 1 cup) Orange Juice (1 cup) Milk (whole, 1 cup) Yogurt (sweetened, 1 cup)

Serving Size (in grams) The default value is a standard portion. Adjust it to match your meal.

Your Food's Blood Sugar Impact

Glycemic Load (GL)

0

Low

This portion has a low impact on blood sugar.

Glycemic Index (GI) vs. Glycemic Load (GL)

You've probably heard of the Glycemic Index (GI), but Glycemic Load (GL) is a much more practical tool for managing **blood sugar**.

• Glycemic Index (GI): Measures *how fast* a food raises your blood sugar. It's ranked on a scale of 0-100. This is useful, but it doesn't account for *how much* you eat.
• Glycemic Load (GL): Measures the *total impact* a specific serving of food has on your blood sugar. It combines both the speed (GI) and the *amount* of carbs in your portion.

**Why GL is Better:** Watermelon has a high GI (around 76), which sounds bad. However, watermelon is mostly water. You'd have to eat a huge amount to get a lot of carbs. A normal serving has a very *low* GL, meaning its impact on your blood sugar is small. This calculator measures what really matters—the GL of your specific portion.

Understanding Your GL Result

The Glycemic Load of a single food item is ranked as follows:

• Low: 10 or less - Has a small, slow impact on blood sugar.
• Medium: 11 to 19 - Has a moderate impact on blood sugar.
• High: 20 or more - Will cause a large and rapid spike in blood sugar.

For individuals managing diabetes or blood sugar, aiming for meals with a total GL of 10-15 is a common goal. Try to keep your total daily GL under 100.

How to Use This Calculator

1. Select a Food: Choose a food from the dropdown list.

2. Adjust Serving Size: The "Serving Size" field will automatically fill with a standard portion size (in grams). Weigh your own food and change this number to match your meal for the most accurate result.

3. Calculate: The tool will instantly show you the Glycemic Load (GL) for that specific serving and tell you if its impact is Low, Medium, or High.

Quick Reference Table

Food	GI	Carbs (per 100g)
Apple	36	14g
Banana	51	23g
White Bread	75	49g
White Rice (cooked)	73	28g
Potato (boiled)	78	21g
Lentils (cooked)	32	20g