Glycemic Load and Glycemic Index Calculator

Glycemic Load & Index Calculator

Calculate the glycemic impact of your foods with precision

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Complete Guide to Glycemic Index & Load

Master blood sugar management with our comprehensive guide to glycemic index and glycemic load.

🔬 Scientific Evidence-Based Data

📊 Current Latest Research

👨‍⚕️ Verified Expert Reviewed

Understanding Glycemic Index (GI)

What is Glycemic Index?

The Glycemic Index (GI) ranks carbohydrates according to their effect on blood glucose levels. This numerical system measures how quickly a food raises blood sugar.

Low GI (≤55)

Slow digestion, gradual blood sugar rise

Legumes
Most fruits
Steel-cut oats

Medium GI (56-69)

Moderate digestion and blood sugar impact

Brown rice
Sweet corn
Whole wheat bread

High GI (≥70)

Rapid digestion, quick blood sugar spike

White bread
Rice cakes
Processed snacks

Factors Affecting GI

Food Processing

More processed foods typically have higher GI values

Ripeness

Riper fruits have higher GI values

Cooking Method

Longer cooking times can increase GI

Fiber Content

Higher fiber typically means lower GI

Glycemic Load (GL): The Complete Picture

Understanding Glycemic Load

Glycemic Load provides a more accurate picture of a food’s impact on blood sugar by considering both the quality (GI) and quantity of carbohydrates.

GL Calculation

GL = (GI × Net Carbs) ÷ 100

Example: Apple (100g)

GI: 38
Net Carbs: 13g
GL = (38 × 13) ÷ 100 = 4.9

GL Ranges Guide

Low GL (≤10)

Minimal blood sugar impact

Ideal for daily consumption

Medium GL (11-19)

Moderate blood sugar impact

Consume in moderation

High GL (≥20)

Significant blood sugar impact

Limit consumption

Health Benefits & Applications

Health Benefits

🩺 Diabetes Management

Better blood glucose control
Reduced insulin spikes
Lower A1C levels
Decreased diabetes complications risk

⚖️ Weight Management

Improved satiety
Reduced cravings
Better appetite control
Sustainable weight loss

❤️ Heart Health

Better cholesterol levels
Improved blood pressure
Reduced inflammation
Enhanced cardiovascular health

Practical Application Tips

🍽️ Meal Planning

Breakfast GL Target: 10-20

Lunch GL Target: 15-25

Dinner GL Target: 15-25

Snacks GL Target: 5-10

Lifestyle Integration

Daily Implementation

🥗 Food Combinations

Pair high GI foods with protein
Add healthy fats to meals
Include fiber-rich vegetables
Balance meal components

⏰ Timing Considerations

Space meals 3-4 hours apart
Consider pre-workout timing
Plan evening meals carefully
Maintain consistent meal times

Special Considerations

🏃‍♂️ Athletes

Strategic use of high GI foods for energy and recovery

Pre-workout: Low to medium GI
During: High GI for extended sessions
Post-workout: High GI + protein

🤰 Pregnancy

Balanced approach for gestational health

Focus on stable blood sugar
Regular small meals
Monitor GI impact

Comprehensive Glycemic Index & Load Food Table

Food	Portion	Carbs (g)	GI	GL
Breads
Pumpernickel	1 slice	11	46	5
White/Wheat Bread	1 slice	13	68	9
Whole Wheat Bread	1 slice	14	73	10
Corn Tortilla	1 small	24	52	12
Wheat Tortilla	1 small	26	30	8
Cereals
Bran Buds	1/3 cup	18	58	11
Bran Flakes	3/4 cup	18	74	13
Cheerios®	1 cup	20	74	15
Cream of Wheat®	1 cup	26	66	17
Grape Nuts®	1/4 cup	30	75	16
Grape Nuts Flakes	3/4 cup	22	80	17
All-Bran®	1/2 cup	18	38	7
Oat Bran	1 tbsp	5	50	2
Oatmeal	1 cup	23	75	17
Shredded Wheat®	1/2 cup	20	83	17
Special K®	1 cup	21	69	14
Total®	3/4 cup	22	76	17
Crackers/Snacks
Hummus	2 tbsp	5	6	0
Melba Toast	5 pieces	23	70	16
Popcorn	2 tbsp	11	72	8
Pretzels	8 pretzels	19	83	16
Rice Cakes	3 cakes	21	82	17
Rye Crispbread	2 slices	16	62	10
Grains
Barley	1 cup	42	25	11
Couscous	1 cup	35	65	23
Quinoa	1/2 cup	17	53	9
Brown Rice	1 cup	48	50	24
Whole Grain Spaghetti	1 cup	44	32	14
Fruits
Apple	1 medium	15	40	6
Apricot, dried	6 apricots	25	32	8
Banana, ripe	1 medium	24	51	12
Cherries	12 cherries	13	22	3
Grapes	15 grapes	18	43	8
Figs, dried	3 figs	26	61	16
Fruit cocktail	1/2 cup	16	55	9
Kiwi	2 small	12	53	6
Mango	1/2 mango	17	51	8
Orange	1 medium	9	48	4
Papaya	1/2 cup	8	60	5
Peach	1 medium	7	28	2
Peach, canned in juice	1/2 cup	11	38	4
Pear	1 medium	13	33	4
Pear, canned	1/2 cup	10	44	5
Pineapple, raw	1/2 cup	13	59	7
Pineapple, canned	1/2 cup	34	46	15
Plum	1 large	14	24	3
Prunes	6 prunes	33	29	10
Raisins	1/4 cup	44	64	28
Strawberries	1/2 cup	3	40	1
Watermelon	1/2 cup	6	72	4
Dairy
Nonfat Milk	1 cup	13	32	4
Nonfat yogurt	6 1/2 ounces	14	24	3
Soy yogurt	6 1/2 ounces	26	50	13
Plant Proteins
Baked Beans	1/2 cup	15	48	7
Black beans	1/2 cup	23	30	7
Black-eyed peas	1/2 cup	22	50	11
Butter beans	1/2 cup	20	36	7
Chickpeas	1/2 cup	24	36	9
Green peas	1/2 cup	6	51	3
Kidney beans	1/2 cup	24	23	6
Lentils	1/2 cup	15	22	3
Lima beans	1/2 cup	30	32	10
Pinto beans	1/2 cup	26	39	10
Split peas	1/2 cup	19	32	6
Starchy Vegetables
Canned Corn	1/3 cup	15	46	7
Boiled Corn	1 large ear	33	60	20
New Potato	3/4 cup	21	57	12
Sweet Potato	1/2 cup	26	48	13

GI Ranges

Low ≤55
Medium 56-69
High ≥70

GL Ranges

Low ≤10
Medium 11-19
High ≥20

Scientific References

Comprehensive research sources supporting our glycemic index data

1 Methodology 2005

Glycaemic Index Methodology

Brouns F, Bjorck I, Frayn KN, et al.

Nutrition Research Reviews

18(1):145-171 View on PubMed 🔗 Click to read full paper

2 Methodology 2008

Glycemic Impact, Glycemic Glucose Equivalents, Glycemic Index, and Glycemic Load

Monro JA, Shaw M

American Journal of Clinical Nutrition

87(1):237S-243S View on PubMed 🔗

3 Standards 2016

Food Products - Determination of the Glycaemic Index (GI)

The International Organization for Standardization

ISO Standards

ISO 26642:2016 View Standard 🔗

4 Clinical Study 2011

Calculating Meal Glycemic Index

Dodd H, Williams S, Brown R, Venn B