Meal GI Calculator

Using our GI calculator is simple: search for foods using the search box, click to add them to your meal, and adjust portion sizes in grams. The calculator automatically computes the weighted average glycemic index andtotal glycemic load for your entire meal. This helps you plan meals with better blood sugar control.

Glycemic Index (GI) measures how quickly a food raises blood sugar on a scale of 0-100, comparing it to pure glucose. Glycemic Load (GL) takes into account both the GI and the actual amount of carbohydrates in a serving.

GL = (GI × carbs per serving) ÷ 100. A food can have a high GI but low GL if it contains few carbs. For example, watermelon has a high GI (72) but low GL (2) per serving because it's mostly water.

Yes! Our calculator is specifically designed for mixed meal calculations. Add multiple foods, adjust portions, and the calculator computes a carbohydrate-weighted average GI for your entire meal. This is more accurate than looking at individual foods because it accounts for how different foods interact.

The American Diabetes Association recommends 45-60 grams of carbs per meal for most adults with diabetes, though individual needs vary. Use our calculator to track total carbs and ensure your meals stay within your target range.

Focus on low GI carbs (whole grains, legumes, vegetables) and aim for a meal GL below 20 for better blood sugar control.

Yes, cooking methods significantly impact GI. Longer cooking times and higher temperatures generally increase GI. For example, al dente pasta has a lower GI than soft-cooked pasta. Cooling starchy foods after cooking can also lower GI due toresistant starch formation. Our database values reflect common preparation methods.

To calculate GL from food labels: Find the food's GI (from our database), check the carbs per serving on the label, then use this formula: GL = (GI × carbs in grams) ÷ 100

Example: A food with GI 50 and 30g carbs per serving has GL = (50 × 30) ÷ 100 = 15 (medium GL).

Our calculator provides accurate GI and GL values based on scientific research, but individual insulin needs vary. Use it as a planning tool to estimate carb intake and blood sugar impact, but always consult your healthcare provider for insulin dosing. Factors like activity level, stress, and medication affect insulin requirements.

For weight loss and blood sugar control, aim for: Low GL per meal (under 10) or Medium GL (10-20) for main meals. Daily total GL should be under 80 for effective weight management. Use our calculator to plan low GL meals with plenty of vegetables, lean proteins, and limited refined carbs.