Glycemic Load Calculator
Calculate the glycemic load of any food - a more accurate measure of blood sugar impact than glycemic index alone, because it accounts for portion size.
Educational estimator only - not medical advice.
GI: Low <=55 * Medium 56-69 * High >=70
Use net carbs (total carbs minus fiber) from the nutrition label or a food database.
Optional - helps contextualise the GL result but doesn't change the calculation.
Enter a Glycemic Index and carb amount above to calculate Glycemic Load.
Glycemic Load (GL) combines a food's Glycemic Index with the actual amount of carbohydrates in a serving, giving a more practical measure of blood glucose impact:
GI vs GL - why GL is more useful: Glycemic Index measures how fast a food raises blood sugar, but it doesn't account for how much of that food you actually eat. Watermelon has a high GI (72) but a low GL (4 per 120g serving) because it contains very little carbohydrate per serving. Conversely, a small bowl of white rice has a moderate GI but a high GL because of its large carb content.
Indian food context: Many traditional Indian staples vary significantly in GL depending on cooking method and variety:
| Food | GI | Serving | Carbs | GL | Rating |
|---|---|---|---|---|---|
| Roti (wheat, 1 medium) | 40 | 35g | 18g | 7 | Low |
| Basmati rice (1/2 cup cooked) | 55 | 100g | 24g | 13 | Medium |
| Dosa (1 plain) | 49 | 80g | 20g | 10 | Low |
| White rice (1/2 cup cooked) | 64 | 100g | 27g | 17 | Medium |
| Idli (2 pieces) | 75 | 100g | 22g | 17 | Medium |
Cooking method, ripeness, cooling (retrograded starch), and what you eat alongside carbs (fat, protein, vinegar) all affect the actual GL impact. Use this calculator as a guide, not an absolute rule.
Chapter 8 of the FOD Starter Guide - GI & GL: The Indian Food Guide - provides an in-depth exploration of glycemic index and glycemic load in the context of Indian cuisine, with practical guidance on making smarter food choices for blood sugar management.
FOD Starter Ch 8: GI & GL - Indian Food GuideThis calculator is for educational and informational purposes only. Glycemic index and glycemic load values vary between sources and food preparation methods. This is not a substitute for professional medical advice. Always consult your healthcare provider or a certified diabetes educator regarding dietary choices and blood glucose management.