CheckBodyScore
Glycemic Load Calculator
Glycemic Load (GL) Estimate
GL Interpretation
Low GL foods cause a slow, steady rise in blood sugar.
Understanding Glycemic Load (GL) vs. Glycemic Index (GI)
The **Glycemic Load Calculator** provides a precise measure of how a specific serving of **carbohydrate** food will impact your **blood sugar levels**. While the **Glycemic Index (GI)** tells you how *quickly* a carbohydrate raises blood sugar, the **Glycemic Load (GL)** measures the GI plus the *amount* of carbohydrate consumed. The **GL calculation** is therefore the best metric for **blood sugar management**, especially for individuals managing type 2 **diabetes**.
The Glycemic Load Formula
The **GL calculation** is simple but powerful, combining the quality and quantity of the carbohydrate:
Where **Net Carbs** equals total **carbohydrates** minus **fiber**. This equation ensures that a high **GI value** food (like white bread) consumed in a small serving can have a low GL, while a medium GI food consumed in a very large serving might have a high GL.
Interpreting the GL Value
The **Glycemic Load** provides actionable data for **nutrition planning** and diabetes management:
- **Low GL:** $10$ or less (Causes a slow, steady rise in **blood sugar**).
- **Medium GL:** $11$ to $19$.
- **High GL:** $20$ or more (Causes a sharp spike in **blood sugar**).
Following a **low GI diet** focused on low **GL** foods is highly effective for reducing insulin demand and improving **weight control**.
Glycemic Load FAQs
The **Glycemic Index (GI)** is fixed for a food and does not account for portion size. **Glycemic Load (GL)** combines the **GI value** with the grams of **carbohydrates** consumed, giving you a real-world measure of **blood sugar impact**. This makes the **GL calculation** superior for daily **diabetes** and **weight control** management.
When following a **low GI diet**, your goal should be to keep your total **daily GL** under $100$. Individual food servings should aim for a **GL** of $10$ or less. The **Glycemic Load Calculator** helps you easily track these metrics.
**Net Carbs** are calculated as total **carbohydrates** minus **dietary fiber**. Since **fiber** is not digested and does not raise **blood sugar levels**, it is subtracted from the total carb count used in the **GL calculation**.