Glycemic load (GL)
Instant calculation of the effect of a product on blood sugar
to see the glycemic load
Glycemic index (GI and GL) of products
🍎 How does the Glycemic Load (GL) differ from the Glycemic Index (GI)?
Many people know about the Glycemic Index (GI) - the rate at which a product increases blood sugar. But GI does not take into account the amount of food eaten. This is where Glycemic Load comes to the rescue.
How to decrypt the result?
After the calculation you will receive a number. Here's what it means:
- 🟢 up to 10:Low load. Safe for sugar levels (vegetables, many fruits).
- 🟡 11–19: Medium load. Use with caution (cereals, pasta).
- 🔴 20 and above:High load. Causes a sharp jump in insulin (sweets, baked goods, rice).
Who needs this tool?
1. People with diabetes:For precise control of sugar levels and calculation of insulin doses. This is more accurate than just counting carbs.
2. Losing weight:Foods with low GL keep you feeling full longer. We recommend using this calculation in conjunction with calorie calculator to create an ideal diet.
3. Athletes:To understand what to load up on before training (high GL) and what to eat for long-term energy (medium GL). It is also useful to monitor your body mass index (BMI).
Frequently asked questions (FAQ)
🔹 What is the daily norm of Glycemic Load?
To maintain a healthy weight and prevent diabetes, doctors recommend not exceeding 100 units per day. To reduce weight, the norm is often reduced to 60–80 units.
🔹 Why does chocolate have a lower GI than watermelon, but a higher GL?
Chocolate contains a lot of fats, which slow down the absorption of sugar (lower GI), but it contains a huge concentration of carbohydrates. Watermelon is water with sugar: it is absorbed quickly, but there are few carbohydrates per serving. GN takes into account the density of carbohydrates.
🔹 What is the formula for calculating GN?
The formula is simple: (GI of the product × Amount of carbohydrates per serving) / 100. Our calculator does this automatically.