What is the difference between glycemic index and glycemic load?

Glycemic index ranks how quickly a carbohydrate food raises blood glucose. Glycemic load combines GI with the carbohydrate grams in the portion.

Why can a high-GI food have a modest glycemic load?

A small portion may contain few carbohydrate grams. GL changes with serving size, while GI is tied to the tested food response.

Can this predict my blood sugar?

No. The chart is a comparison model. Personal glucose response depends on health status, insulin sensitivity, medications, meal composition and activity.

Should people with diabetes use only low-GI foods?

No single number should drive the whole diet. Use GI and GL with clinician guidance, carbohydrate counting, labels, measured glucose response and overall nutrition quality.

Glycemic Index Calculator

Build a meal from common foods and estimate weighted glycemic index, glycemic load, carbs and a modeled blood glucose response with health caveats.

Meal builder

2 foods

Cooked buckwheat

GI 50 · carbs 42.6 g · GL 21.3

Apple

GI 36 · carbs 20.7 g · GL 7.5

Add food from database (67 with GI)

Start typing to search 67 foods with GI values, or add a custom food.

Add custom food

Name

Carbs /100 g

Grams

GI and GL ranges are reference ranges, not personal targets. For diabetes, pregnancy, prescribed diets or medication therapy, use your clinician's advice and your measured glucose response.

Calories

298 kcal

Carbs

63.3 g

Weighted GI

Glycemic load

28.8

Meal GI scale

Modeled blood glucose response (3 hours)

Peak: 108 mg/dL

This modeled curve is for comparing meals and is not a personal blood glucose prediction. Real values depend on health status, insulin sensitivity, medications, meal composition, food order and physical activity.

Estimate GI and glycemic load for a meal

English search intent for this topic often blends glycemic index and glycemic load. GI ranks carbohydrate foods by blood glucose response, while GL adds the amount of carbohydrate in the portion, making it more useful for a mixed meal.

GL_{i} = \frac{GI _{i} \times C _{i}}{100}

GLi - glycemic load from one food, GIi - food GI value, Ci - available carbohydrate grams in the portion.

GI_{m e a l} = \frac{\sum ( GI _{i} \times C _{i} )}{\sum C _{i}}

GImeal - carbohydrate-weighted glycemic index for the meal.

GL_{m e a l} = \sum GL_{i}

GLmeal - total meal glycemic load.

How to interpret the result

Measure	Low	Medium	High
Food or meal GI	55 or less	56-69	70 or more
Single-portion GL	10 or less	11-19	20 or more

GI and GL are planning references, not a diabetes treatment plan. Blood glucose response varies by person, medication, food processing, ripeness, mixed meals, food order and activity.

Frequently Asked Questions

Sources and References

Calculations are based on the listed reference sources. Links open in a new tab.

Updated: June 2, 2026

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