🥬
Glycemic Index Meal Planner
Calculate weighted average GI of a mixed meal and its expected blood sugar impact.
Weighted average GI of all foods in the meal
Total dietary fibre in the meal
Results
Net (Effective) Carbs50 g
Meal Glycemic Load32.5
Estimated Blood Glucose Rise24.7 mg/dL est.
What is it?
Estimates the blood glucose impact of a meal by combining glycemic load with a fibre-based attenuation factor.
How to use
Enter your meal carbs, the average GI of foods in the meal, and dietary fibre content. The adjusted spike estimate shows expected glucose rise.
Example scenario
A meal with 60g carbs, GI of 65, and 10g fibre yields an adjusted glucose spike of ~28 mg/dL — moderate impact.
Pro tip
Adding fibre, fat, and protein to a meal significantly blunts the glycemic response. Always pair high-GI foods with fibre sources.