Decoding Glycemic Load (GL): Your Path to Stable Health

Why does it matter? Because a stable blood sugar level is the cornerstone of concentration, mood stability, and weight management. Foods with a high GL can spur hyperactivity and irritability, while those with a low GL rating foster focus and a balanced mood.

Our bodies thrive on glucose for energy, and carbohydrates from grains and fruits break down into this essential source of vitality. But in our modern Western diet, we often overindulge in the wrong kind of carbs, leading to blood sugar chaos.

The Golden Rule: Balance

Maintaining that delicate blood sugar balance is all about embracing foods with a low GL. You’ll be surprised by some of the high-GL culprits – cornflakes topping the list, while peanuts make the cut for a healthier option.

Here’s the Low GL Dream Team:

Low GL Fruits

• Berries
• Apples
• Pears
• Oranges

For other fruits you love, just be mindful of portion size – savor a slice of pineapple, mango, or watermelon.

Low GL Breakfast Cereals

• Whole oats
• Low-carb granola
• Sorghum
• Millet
• All-Bran

More cereals can still grace your breakfast table, but a small handful is the recommended serving.

Low GL Bread

Choose wisely when it’s time to slice and spread:

• 2 oatcakes have 2GL
• 1 slice of rye bread registers at 6GL
• 1 slice of wholemeal bread scores 9GL
• Ryvita is a good pick with 6GL

Low GL Vegetables

• Butternut
• Pumpkin
• Carrots
• Beetroot
• Greens

Low GL Carbohydrates

Enjoy a hearty handful of:

• Quinoa
• Pearl barley
• Whole wheat pasta
• Brown rice – all low-GL options perfect for lunch or dinner.

Low GL Drinks

Remember, even your drinks matter:

• Vodka, soda & fresh lime = 1GL
• A small glass of wine = 5GL
• A beer = 5GL
• A cider = 10GL
• A gin & tonic clocks in at +10GL

Balancing your Glycemic Load isn’t just about eating right; it’s a journey towards healthier, happier living.