Glycemic Index vs Glycemic Load
Two ways to rank foods by blood sugar impact.
Glycemic index
GI ranks carbohydrate foods from 0 to 100 by how fast they raise blood sugar versus glucose. Low GI is 55 or less.
Glycemic load
GL multiplies GI by grams of carbohydrate in a serving, which accounts for portion size. Watermelon has a high GI but a low GL.
Practical approach
Choose minimally processed carbohydrate, combine with protein, fat and fibre, and watch portions. Individual responses vary widely.
Try it: Glycemic Load Calculator
Example with sample values. Open the full calculator →
Glycemic load16.5
CategoryMedium
Daily glycemic load under 100 is considered low. Pair carbohydrates with protein, fat or fibre to blunt spikes.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.