(GI × Net Carbs) / 100
Values are per 100g unless noted.
Glycemic Load (GL) is a measure of how much a specific serving of food is likely to raise blood glucose, taking into account both the type of carbohydrate and the amount consumed.
Food values are estimates. Labels and recipes vary by brand and preparation.
Alcohol can lower blood glucose several hours later. Risk of overnight hypoglycemia, especially without food.
This is a simplified estimate from net carbs. Fat, protein, fiber, activity, stress, sleep, meds, and timing can change the real response.
Color guide: Low <55, Medium 56–69, High ≥70. GI measures how quickly a food raises blood glucose.
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Whole fruits are usually low–medium GI due to fiber. Juices are higher.
Choose whole fruit over juice.
Non-starchy veg are very low GI; starchy veg trend higher.
Cooking method affects GI.
Whole grains usually have lower GI than refined grains.
Less processing = lower GI.
High fiber and resistant starch keep GI low.
Excellent carb choice for stability.
Unsweetened dairy is typically low GI.
Watch added sugars.
Sugary drinks spike glucose fastest.
Water should be your default.