The glycemic load formula
Glycemic load combines a food’s glycemic index (GI) with the actual amount of carbohydrate in a real-world serving, using the formula: Glycemic Load = (GI x Available Carbohydrates in grams) / 100, where ‘available carbohydrates’ means total carbs minus fiber.
Why it’s more useful than GI alone
GI only reflects the quality of carbohydrate, not the quantity actually eaten. A food with a high GI but a small carbohydrate portion (like watermelon) can have a modest glycemic load, while a food with a moderate GI eaten in a large carb-heavy portion can have a high load. Glycemic load is generally categorized as low (10 or under), medium (11-19), or high (20 or above).
This calculator is for general nutrition education and meal planning only, and is not a substitute for individualized advice from a registered dietitian or physician, particularly for people managing diabetes or blood sugar conditions.