Methodology

Glycemic Load Calculation

GL = GI × Available Carbohydrates (g) ÷ 100. Available carbohydrates = Total Carbs − Dietary Fiber. We calculate GL per 100g and per standard serving.

Data Tiers

Tier 1: GI measured by ISO 26642:2010 methodology. Tier 2: GI measured by non-ISO methodology. Tier 3: GI estimated from food subcategory average. Tier 4: GI estimated for low-carb foods. Tier 5: No GI data available — nutrition reference only.

Estimated values are clearly marked. We never fabricate GI/GL data.

Portion Descriptions

Portion descriptions (e.g. “1 cup”) follow USDA SR Legacy household measure conventions. Gram weights are authoritative; household descriptions are provided as dietary reference aids.

External Validation

Our GL classifications are consistent with those published by the University of Sydney, Harvard Health, and Mayo Clinic. We encourage readers to cross-reference our data with these trusted sources.

Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.