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Net Carb & Glycemic Load Calculator

An educational tool to help you understand the carbohydrate content and potential blood sugar impact of nuts, seeds, and dried fruits.

⚠️ 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 or any other medical condition that requires blood sugar management, you **MUST** work with your doctor, a registered dietitian, or a certified diabetes educator to create a safe and personalized dietary plan. **Do not use this tool to self-manage diabetes or make changes to your treatment plan without medical supervision.**

Understanding Net Carbs & Glycemic Load

A certified diabetes educator (CDE) would explain that managing blood sugar is about more than just looking at total carbohydrates. Two more advanced concepts—Net Carbs and Glycemic Load—provide a more accurate picture of how a food might affect your blood glucose.

What Are Net Carbs? (Total Carbs – Fiber)

Net carbs are the carbohydrates in a food that your body can digest and convert into glucose. The formula is simple: subtract the grams of dietary fiber from the total carbohydrate grams. Since fiber is a carbohydrate your body cannot digest, it doesn’t raise blood sugar levels.

What is Glycemic Load (GL)?

Glycemic Load is considered a more complete metric. It takes into account both the quality (Glycemic Index – GI) and the quantity (Net Carbs) of carbohydrates in a serving. A low GL food will generally cause a smaller, more gradual rise in blood sugar than a high GL food.

  • Low GL: 10 or less
  • Medium GL: 11 to 19
  • High GL: 20 or more

Net Carb & Glycemic Load Estimator

Total Net Carbs

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Total Glycemic Load

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Frequently Asked Questions

Can I eat dried fruit if I have diabetes?

This must be discussed with your doctor or dietitian. Generally, dried fruits can be included in very small, controlled portions (e.g., 1-2 apricots) and should always be paired with a source of protein and fat (like nuts) to blunt their impact on blood sugar.

Which nuts are best for blood sugar management?

Nuts like pecans, walnuts, and almonds are excellent choices. They are low in net carbs and provide a powerful combination of fiber, healthy fats, and protein that helps prevent blood sugar spikes.

Why does this tool use Glycemic Load (GL) instead of just Glycemic Index (GI)?

Glycemic Index (GI) only tells you how quickly a carbohydrate raises blood sugar. Glycemic Load (GL) is more useful because it considers both the GI and the amount of carbs in a serving, giving a better real-world picture of the food’s blood sugar impact.

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