Interactive Meal Glycemic Index (GI) & Glycemic Load (GL) Calculator
Glycemic Index alone ignores portion size and fiber. Build your plate from 42 whole foods or custom nutrition labels to compute Net Available Carbs (Total Carbs − Fiber), weighted Meal GI, and total Meal Glycemic Load.
+ Add Custom Food or Label Entry (GI, Total Carbs & Dietary Fiber)
Your Meal Plate & Combined Glycemic Load
| Food Item | Mult | GI | Total Carbs | Fiber | Net Carbs | Item GL |
|---|
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Frequently Asked Questions
How is Meal Glycemic Load calculated?
For each ingredient, Net Available Carbs = Total Carbohydrates − Dietary Fiber. Item GL = (GI × Net Carbs) / 100. For a mixed meal, Total Meal GL is the sum of each item's GL, and Weighted Meal GI = Σ(GI × Net Carbs) / Σ(Net Carbs).
What counts as a Low, Medium, or High Glycemic Load?
For a single food or snack, GL ≤ 10 is Low, 11–19 is Medium, and ≥ 20 is High. Keeping full meals under 15–20 GL with ≥ 8 g of dietary fiber promotes steadier post-meal glucose and satiety.
Why subtract dietary fiber before computing Glycemic Load?
Cellulose, beta-glucans, and pectins are not hydrolyzed into glucose in the human small intestine, so calculating GL from available (net) carbohydrates reflects actual glycemic excursion.
Does food order affect blood sugar even at the same Glycemic Load?
Yes. Clinical crossover trials show eating fibrous vegetables and protein 10–15 minutes before starches reduces 60-minute post-meal glucose peaks by 25–37%.