# Calculating GI Values For Meals

Most of the time we don’t eat servings of individual carbohydrate-type foods: we eat meals with a variety of foods containing varying amounts of carbs, as well as protein, fat and fiber. Thus in practice, for optimum blood-glucose management, we need to know the glycemic value of a meal, rather than simply the GI of individual foods.

# How to Measure the Glycemic Index Value of Meals

To calculate the GI value of a meal, you need to know two things:

– The total grams of carbohydrates in the meal.
– The percentage of the carb-total contributed by each food.

Once you know this data, which is typically obtainable from most food composition or nutrition tables, the GI calculation for a meal is simple:

Multiply the GI value of each food by their percentage of total carbohydrate. Add up the totals, to get the GI value for the meal.

# Calculating GI For a Simple Meal

• Suppose you eat 2 slices (2oz) of toast and a glass (4oz) of milk.
• The toast contains about 26g of carbohydrate; milk about 6g of carbs.
• The total carb content is 32g. (81% from bread; 19% from milk)