FREE TOOL — ADA · NIN-ICMR 2024 ALIGNED

Glycemic Load
Calculator.

Clinical-grade meal GL scoring for diabetics, PCOS & insulin resistance — built on 80+ Indian foods with real-time spike risk analysis.

ADA 2023 Standards
80+ Indian Foods
Diabetic · PCOS · IR Modes
Live GL Gauge · PDF Report
Daily GL Budget 100–140 General population

Build Your Meal

Search food → set portion → add to meal

GL = (GI × Net Carbs) ÷ 100 · Net Carbs = Carbs − Fibre · All portions in grams
Meal Items

Add foods above to build your meal

GL = (GI × Net Carbs) ÷ 100 · Atkinson 2008 · ADA 2023 · NIN-ICMR 2024

LIVE MEAL GL
0 20 40+
0
meal GL
—
Add foods to calculate
0
Foods
0g
Net Carbs
—
Avg GI
Today's GL 0
Budget 100–140

WHAT YOU GET

📊
Meal GL ScoreLive low / medium / high classification
🩸
Spike RiskPredicted glycemic impact with clinical context
🔄
Smart SwapsLower-GL Indian food alternatives per item
📅
Daily GL TrackerRunning total vs diabetic / PCOS budget
💊
Clinical GuidanceT2DM, T1DM, PCOS, insulin resistance
📄
PDF ReportFull meal GL breakdown to share with dietitian

WANT MORE?

1-on-1 Diabetic
Nutrition Plan

Our dietitian will build a personalised low-GL meal plan based on your HbA1c, fasting glucose, medications & lifestyle — completely free.

Book Free Consultation →

BASED ON

Atkinson 2008International GI & GL tables — Diabetes Care
ADA 2023Standards of Medical Care in Diabetes
NIN-ICMR 2024Indian dietary guidelines & food composition
Rizkalla 2014Glycemic index methodology
Ojo 2019GL effects on T2DM glycaemia · Nutrients

TRY ALSO

⚡
Smart Health CalculatorBMI · TDEE · Macros · NIN food plan
 🔥
TDEE CalculatorCalorie cycling · Goal targets
 🔧
All Performance Tools10+ free calculators

⚕️ For educational purposes only. Not a substitute for medical advice. GI values vary by variety, cooking method, ripeness, and individual response. Glycemic load is one tool — always integrate with total diet quality, fibre intake, and clinical markers. People on insulin or diabetes medications must consult their physician before making dietary changes. GI values sourced from Atkinson (2008) international tables and NIN-ICMR food composition data.