Is GL better than GI?
GL better reflects real meals because it accounts for how much you eat. While GI tells you the speed of blood sugar rise for a standardized portion, GL considers your actual serving size. For example, watermelon has a high GI but low GL because you'd typically eat a small portion relative to its carb content. GL is more practical for daily meal planning.
Do protein and fat reduce GL?
They don't change the GI of a carbohydrate, but they lower the meal's effective impact by slowing absorption. When you add protein, fat, or fiber to a meal, the overall digestion slows down, leading to a more gradual blood sugar rise. This is why the same amount of carbs from white bread alone vs. a turkey and avocado sandwich have very different real-world impacts, even if the bread's GI stays the same.
Should I count GL forever?
Use it as an education tool—once you learn which combinations keep you energized, you can eyeball portions. After using the calculator for a few weeks, you'll start to recognize which foods and meal combinations work well for you. You can then make informed choices without calculating every meal. Revisit the calculator when trying new foods or if your energy levels change.
How accurate is meal GL calculation?
The calculation is mathematically accurate based on the GI values and carb amounts you enter. However, the actual blood sugar response can vary based on individual metabolism, cooking methods, food combinations, and other factors. Use GL as a guide rather than an absolute predictor. If you have diabetes, always combine GL knowledge with blood glucose monitoring.
What if a food's GI isn't available?
You can estimate based on similar foods. Generally, whole, unprocessed foods have lower GI than refined versions. For example, if a specific brand of bread doesn't have a published GI, you could use a similar whole-grain bread's GI as an estimate. When in doubt, err on the side of a higher GI estimate, or simply use the carbohydrate amount and focus on portion control.
Does the order of foods in the meal matter?
Some research suggests eating protein and vegetables before carbohydrates can help moderate blood sugar response, but the calculator doesn't account for eating order. The calculated GL reflects the total impact regardless of order. However, if you're very sensitive to blood sugar spikes, you might experiment with food order as an additional strategy.
How does cooking affect the GI values I should use?
Cooking generally increases GI by breaking down starch, making it easier to digest. Al dente pasta has a lower GI than well-cooked pasta. Raw carrots have a lower GI than cooked carrots. However, GI databases often list specific cooking methods. If you're cooking something differently than the standard method, the GI might vary slightly, but using published values will still give you a good estimate.
Should I avoid high-GL meals entirely?
Not necessarily. High-GL meals can be appropriate around intense exercise when your body needs quick energy. The key is balance—if you have a high-GL meal before or after a hard workout, that's different from having one while sitting at a desk all day. Focus on lower-GL meals most of the time, with strategic higher-GL meals when appropriate for your activity level.
Can I reduce a meal's GL by adding more non-carb foods?
The calculator only includes carbohydrate-containing foods in the GL calculation (protein and fat don't have GI values). However, adding protein, fat, and fiber-rich vegetables to a meal will slow down the overall digestion and reduce the effective blood sugar impact, even if the calculated GL stays the same. This is why meal composition matters just as much as the GL number.
What's a good target GL for a single meal?
For most people aiming for steady energy, keeping individual meals under 20 GL is reasonable. Lower GL (under 10) is ideal for snacks or low-activity periods. Medium GL (11-19) works well for most main meals. High GL (20+) can be appropriate before or after intense exercise. Remember that your total daily GL matters more than any single meal, so you can balance higher and lower GL meals throughout the day.