An evidence-based educational tool to estimate the Glycemic Load (GL) of nuts, seeds, and dried fruits, helping you understand their potential impact on blood sugar levels for informed dietary choices.
⚠️ IMPORTANT MEDICAL DISCLAIMER
This tool is for informational purposes ONLY and is NOT a substitute for medical advice from a qualified healthcare professional. If you have diabetes, prediabetes, or any medical condition requiring blood sugar management, you MUST work with your doctor, registered dietitian, or certified diabetes educator to create a safe, personalized dietary plan. Do not use this tool to self-manage diabetes or make changes to your treatment plan without medical supervision.
Understanding GI vs. GL: A More Complete Picture
A certified diabetes educator (CDE) would explain that while many people have heard of the Glycemic Index (GI), the Glycemic Load (GL) is a more useful, real-world metric for understanding how a food affects your blood sugar. Learn how to use sugar-fiber balance for better blood sugar control.
What is the Glycemic Index (GI)?
The Glycemic Index is a rating from 0 to 100 that indicates how quickly a carbohydrate-containing food raises blood sugar levels compared to pure glucose. However, its major limitation is that it does not account for portion size or the total amount of carbohydrates consumed.
What is the Glycemic Load (GL)?
The Glycemic Load is a more practical measure because it considers both the quality (GI) and the quantity (grams of available carbohydrates) in a specific serving size. This provides a better estimate of the actual blood sugar response to a realistic portion of food.
- Low GL: 10 or less – Minimal impact on blood sugar
- Medium GL: 11-19 – Moderate impact on blood sugar
- High GL: 20 or more – Significant impact on blood sugar
Formula: GL = (GI × Net Carbs per serving) ÷ 100
Net Carbs = Total Carbohydrates – Dietary Fiber
Glycemic Load Estimator
Frequently Asked Questions
Are low-GI foods always “healthy”?
Not necessarily. For example, some high-fat foods have a low GI but are very high in calories and saturated fat. Glycemic metrics are just one tool for assessing food and should be considered alongside overall nutritional content, including vitamins, minerals, fiber, and healthy fats.
Why do nuts have a low Glycemic Index?
Nuts have a low GI because they are very low in carbohydrates and high in healthy fats, protein, and fiber. This combination slows down digestion and the absorption of any carbohydrates present, preventing a rapid spike in blood sugar levels.
Why do dried fruits have a higher GI and GL than fresh fruits?
The drying process removes water, which concentrates the natural sugars in the fruit into a much smaller volume. This makes the sugar more readily available and dense, leading to a higher Glycemic Index and Glycemic Load compared to its fresh counterpart. Check our sugar-fiber balance tool for more insights.
How can I lower the glycemic impact of dried fruits?
Pair dried fruits with protein-rich nuts or seeds, control portion sizes, and choose varieties higher in fiber. The fat, protein, and fiber slow down sugar absorption, reducing blood glucose spikes.
Is GL more important than GI for people with diabetes?
Yes, most diabetes educators recommend focusing on GL rather than GI alone because GL accounts for realistic portion sizes. A high-GI food eaten in a small amount may have a low GL and minimal blood sugar impact. Always consult your healthcare team for personalized guidance.
Can I eat dried fruits if I have diabetes?
Many people with well-controlled diabetes can include small portions of dried fruits in their meal plan, especially when paired with nuts or seeds. However, this is highly individual and must be discussed with your healthcare provider. Monitor your blood glucose response and adjust accordingly.