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What is the glycaemic load (GL) of food?  It is a measure of the quantity and quality of carbohydrate in any given food. It shows us the effect each type of food has on our blood sugar.

 

Keeping your blood sugar stable is the secret to good concentration levels a stable mood and weight management. Foods with a high GL rating encourage hyperactivity and irritability. Foods with a low GL rating encourage concentration and support a stable mood.

Your body is designed to burn glucose for energy.  Carbohydrates such as grains (bread, pasta, rice) and fruits are broken down into glucose in the body.

But in today’s typical western diet, the wrong types of carbohydrates are consumed excessively resulting in too much blood glucose.

 

Balance is key

Keeping your blood sugar balanced depends on choosing foods with a low GL; you might be amazed by some of the foods that have a high GL rating. Cornflakes have a very high GL whilst peanuts do not!

Low GL fruits
  • berries
  • apples
  • pears
  • oranges

You can still enjoy other fruits, but the portion size needs to be smaller, for example, a slice of pineapple, mango, or watermelon.

Low GL breakfast cereals
  • whole oats
  • low carb granola
  • sorghum
  • millet
  • All-bran

There are other cereals that can be enjoyed but a small handful is the recommended portion size.

Low GL bread

Choose wisely when it comes to bread.

  • 2 Oatcakes have 2GL
  • 1 Slice of rye bread has 6GL
  • 1 Slice of wholemeal bread has 9GL
  • Ryvita has 6GL

 

Low GL vegetables
  • butternut
  • pumpkin
  • carrots
  • beetroot
  • greens

 

Low GL Carbohydrates

A handful of

  • quinoa
  • pearl barley
  • whole wheat pasta
  • brown rice all have a low GL and can be enjoyed at lunch or dinner meals.

 

Low GL drinks

Different alcoholic beverages have different GLs.

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