Glycemic Load

This page is reference information, not medical advice.

Nothing here can diagnose you, and nothing here is a treatment plan. Blood glucose results are interpreted by a doctor alongside your history, your symptoms and a repeat test — a single number on a screen is not a diagnosis. If any reading concerns you, or if you feel unwell, see a doctor rather than a website.

Scaling a ranking to a real portion

Start with a glycemic index somebody measured. If no study has run the assay on that food, this step cannot be completed and the calculation stops here.
Take the available carbohydrate in the portion actually eaten, in grams — from the same study wherever possible, so the two figures stay inside one dataset.
Multiply, divide by 100. That is the whole of it.
Read the result against the standard divisions: 10 or less is low, 11 to 19 medium, 20 or more high.
The source papers also report a glycemic load computed on their own 50 g test portion. That figure is a property of the test protocol, not of a meal, and this site does not reproduce it as if it were a serving.

GL = GI x available carbohydrate in the portion (g) / 100
Bands: low 0-10 | medium 11-19 | high 20+

Full methodology →

Worked through

Why the second figure is the one that matters

Glycemic index is always measured at a fixed 50 g of available carbohydrate, whatever quantity of food that takes. That makes it a fair ranking and a poor guide to eating, because 50 g of carbohydrate is a modest bowl of one food and an implausible amount of another.

Worked through: a 60 g jowar roti (sorghum) carries about 29.6 g of available carbohydrate on the figures from the study that measured its GI of 84.1. So 84.1 × 29.6 ÷ 100 ≈ 24.9 — a high glycemic load as well as a high glycemic index.

Now white chickpea sundal, GI 24.1. A 100 g bowl carries 22.3 g of available carbohydrate, so its glycemic load is about 5.4 — low on both measures.

The two measures diverge whenever a food's carbohydrate is dilute: a high glycemic index in a portion that contains very little carbohydrate produces a small glycemic load. That case is exactly where glycemic-index-only advice misleads.

स्रोत·Indian J Med Res 2022·GI and available-carbohydrate figures from the same paper·पुनरावलोकन जुलै 2026

Divisions on the scale

The categories

The standard glycemic index and glycemic load categories.
Category	ग्लायसेमिक इंडेक्स	Glycemic load, per serving
कमी	55 or less	10 or less
मध्यम	56 to 69	11 to 19
High	70 or more	20 or more

स्रोत·FAO/WHO expert consultation on carbohydrates, Rome 1998·the origin of the standard divisions·पुनरावलोकन जुलै 2026

The register

Every measured value on this site, with its load

Every glycemic index value published on this site, with the study that measured it. All values use glucose as the reference food (glucose = 100). Glycemic load is calculated from the available-carbohydrate figure reported by the same study, for the stated example portion.
Food	GI	Band	कार्बोहायड्रेट	GL for the stated portion	स्रोत
Ragi mudde (finger millet stiff porridge)	98.2	High	प्रति 100 ग्रॅम 26.7 ग्रॅम	39.3 (one ball, about 150 g)	Indian J Med Res 2022
Jowar roti (sorghum)	84.1	High	प्रति 100 ग्रॅम 49.4 ग्रॅम	24.9 (one roti, about 60 g)	Indian J Med Res 2022
Onion dosa	79.7	High	प्रसिद्ध केलेले नाही	cannot be calculated	J Food Sci Technol 2022
Makki roti (maize)	74.8	High	प्रति 100 ग्रॅम 44.8 ग्रॅम	20.1 (one roti, about 60 g)	Indian J Med Res 2022
Wheat flakes chivda	72.5	High	प्रति 100 ग्रॅम 42.8 ग्रॅम	9.3 (a 30 g bowl)	Indian J Med Res 2022
Bajra roti (pearl millet)	70.1	High	प्रति 100 ग्रॅम 47.8 ग्रॅम	20.1 (one roti, about 60 g)	Indian J Med Res 2022
Adai (mixed lentil pancake)	66.2	मध्यम	प्रति 100 ग्रॅम 32.6 ग्रॅम	21.6 (one adai, about 100 g)	Indian J Med Res 2022
Multigrain roti (whole-grain blend)	64.7	मध्यम	प्रति 100 ग्रॅम 55.4 ग्रॅम	21.5 (one roti, about 60 g)	Prev Nutr Food Sci 2020
Wheat dosa (godhuma dosa)	61.8	मध्यम	प्रति 100 ग्रॅम 32.5 ग्रॅम	18.1 (one dosa, about 90 g)	Indian J Med Res 2022
Jowar idli (sorghum idli)	61.3	मध्यम	प्रति 100 ग्रॅम 27.6 ग्रॅम	13.5 (two idli, about 80 g)	Indian J Med Res 2022
Methi paratha	60.2	मध्यम	प्रति 100 ग्रॅम 42.4 ग्रॅम	20.4 (one paratha, about 80 g)	Indian J Med Res 2022
Dalia upma (broken wheat)	51.7	कमी	प्रति 100 ग्रॅम 26.3 ग्रॅम	27.2 (one katori, about 200 g)	Indian J Med Res 2022
Vada sambar	36.9	कमी	प्रसिद्ध केलेले नाही	cannot be calculated	J Food Sci Technol 2022
White peas sundal (safed vatana)	29.8	कमी	प्रति 100 ग्रॅम 13.6 ग्रॅम	4.0 (a 100 g bowl)	Indian J Med Res 2022
White chickpea sundal (kabuli chana)	24.1	कमी	प्रति 100 ग्रॅम 22.3 ग्रॅम	5.4 (a 100 g bowl)	Indian J Med Res 2022

15 foods. That is a small table on purpose — glycemic index is measured by feeding a food to volunteers and sampling their blood, so it exists only where somebody has run that study. Sites listing a GI for hundreds of Indian dishes are, for most of those dishes, publishing a guess.

स्रोत·Indian J Med Res 2022 · J Food Sci Technol 2022 · Prev Nutr Food Sci 2020·each row traced to the study that ran the assay·पुनरावलोकन जुलै 2026

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The limits, plainly

These figures are measured on single foods eaten alone, in one preparation, by a modest number of volunteers, and they carry real person-to-person variation. A roti eaten with dal, sabzi and curd is not the roti that was tested. Cooking time, cooling and reheating all move the result.

None of this is a treatment. No food treats diabetes, and no arrangement of glycemic loads is a substitute for medical care. If you have diabetes or prediabetes, what belongs on your plate is a conversation with a doctor or a registered dietitian who has seen your results.

General information only — NOT medical advice, and never a diagnosis. Only a doctor can interpret your results and diagnose or treat diabetes. If a reading concerns you, see a doctor rather than a website.

Questions this report anticipates

What is glycemic load?

Glycemic index scaled to the portion you actually eat: GI multiplied by the grams of available carbohydrate in the serving, divided by 100. It answers a question glycemic index cannot, because GI is always measured at a fixed 50 g of carbohydrate regardless of whether that is a realistic amount of the food.

How do you calculate glycemic load?

GL = GI × available carbohydrate (g) ÷ 100. A 60 g jowar roti carries about 29.6 g of available carbohydrate and has a measured GI of 84.1, giving a glycemic load of about 24.9.

What is a low glycemic load?

10 or less per serving is low, 11 to 19 is medium, and 20 or more is high. These are the standard categories used alongside the GI bands of 55 and 70.

General information only — NOT medical advice, and never a diagnosis. Only a doctor can interpret your results and diagnose or treat diabetes. If a reading concerns you, see a doctor rather than a website. Every threshold, equation and glycemic index value used on this site is listed with its publication on the data & method page, and every publication is listed with its issuing body and its date in the source register.

स्रोत·Published reference ranges + GI tables·पुनरावलोकन जुलै 2026

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