Soba
Glycemic load calculator
Pick a food or type its GI, then enter the grams of net carbs in your portion.
These are reference values. Set your insulin dose with your doctor.
-Glycemic load
-zone
Glycemic load zones
- 10 or below: low
- Above 10 and below 20: medium
- 20 and above: high
Sources
- Glycemic load zones: Linus Pauling Institute, Oregon State University
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632.
- Glycemic index and glycemic load: University of Sydney
- USDA FoodData Central, SR Legacy (April 2018). Public domain (CC0).
How it is calculated
GL = GI × net carbs in the portion ÷ 100. GI is measured on a scale where glucose is 100.
Example: Banana, GI 52, 23.9 g of net carbs: GL = 52 × 23.9 ÷ 100 = 12.4, zone: medium.
Download the carb counting and glycemic index chart as a PDF to print (A4, 2 pages)
Count a full plate
Soba estimates the same values from a photo of your plate: net carbs, carb units, GI and glycemic load.