Skip to main content

How Does Low Glycemic Load Impact Your Blood Sugar Levels?



Low Glycemic Load Diet Keeps Your Blood Sugar Consistent


Foods you eat break down during digestion. The glycemic index ranks how quickly their sugar enters the bloodstream. In other words, the glycemic index tells us how fast carbohydrates turn into blood sugar. However, it doesn't tell us how much of those carbohydrates are in a serving of a given foodWe need glycemic load information to accurately predict the extent to which food elevates blood We need glycemic load information to accurately predict the extent to which food elevates blood glucose, because the glycemic index doesn't give that data. The glycemic index measures carbohydrate quality but not quantity. By choosing carbohydrates with a low glycemic load that are full of fiber such as whole grains, vegetables, fruits, and beans, we can benefit from carbohydrates that get absorbed slowly into our system and avoid spikes in blood sugar levels

How to calculate the glycemic load


Glycemic load is calculated by multiplying a given food’s glycemic index by the available carbohydrates per serving, then dividing by 100. The result indicates that fruits, which are mostly water, have a low glycemic load even though they rate high on the glycemic index. Take watermelon for example. Watermelon rates 103 on the glycemic index, but because water accounts for 90% of the weight of the watermelon, its glycemic load is only 52 based on a medium-sized watermelon. Because the glycemic load of food looks at both components, the same food can have a high glycemic index, but an overall low glycemic load, making it better for you than it originally might have appeared.

See What Patrick Holford says about the GL Diet


The GL Diet For Dummies


Dieting doesn't mean that you have to resort to bland food or strange food combinations. The Glycemic Load Diet is a low carbohydrate diet plan that makes healthy eating easier than it has ever been.

Handy Tips to Reduce the GL
Having some tips and pointers when trying to lower your glycemic load means that you need never get it wrong. Here’s a helpful list of things to remember.

  • Eat small or moderate portions of starchy foods such as bread, potatoes, pasta,  and rice.

  • Include lots of low-GL fruits and vegetables at every meal. Aim for a minimum of five servings of fruits and vegetables each day.

  • Lightly cook vegetables for the minimum time or eat them raw. Fresh, frozen, or canned fruits and vegetables are all fine.

  • Make more of  peas, beans, and lentils in soups  and salads,   Include them in a meal  instead of pasta or rice. Whether they're dried or canned, peas, beans, and lentils  count towards your five-a-day fruits and vegetables.

  • Always include a protein-rich food as part of your meal to reduce the GL. Chose from lean meat, fish, poultry, eggs, low-fat dairy foods, or soy products.

  • Adding acidic foods such as apple cider vinegar, lemon juice, vinaigrette, or pickles to your meal reduces the overall GL. Adding a little oil such as olive or flaxseed oil, or a little Parmesan cheese or reduced-fat cream to recipes also reduces the GL.

  • Cut right down on highly refined snack foods such as sweets, crisps,  corn chips, cakes, biscuits, and pastries made from white flour and sugar. Instead, choose nuts and seeds, or dried fruits such as apple rings or apricots. Instead of milk chocolate, snack on a couple of squares of dark chocolate with over 70% cocoa solids.


Starchy Staples: Helpful Low-GL Alternatives


Use this table to find out which starchy foods to avoid, and discover tasty low-GL alternatives. Keep it handy, so you’re never left wondering if you've made the right choices!
Use this table to find out which starchy foods to avoid, and discover tasty low-GL alternatives. Keep it handy, so you are never left wondering if you have made the right choices!

































Starchy staplesLow GLHigh GL
BreadPumpernickel, rye, sourdough, soya and linseed, barley and sunflower, seeded breads and pita breads (moderate GL) oat cakes, rye crackers (moderate GL)White, wholemeal, French stick, rice cakes, cream crackers, breadsticks
CerealWhole oats, oatmeal, porridge, no added sugar muesli, bran sticks, semolina, quinoaSweetened cereals, rice based cereals, bran flakes, wheat biscuits, shredded wheat
PastaEgg-based pasta, mung bean noodleOvercooked pasta and pasta ready meals requiring re-heating
RiceLong grain, wild, and basmati rice. Bulgur or cracked wheat, couscous, pearl barleyShort grain, sticky white rice
PotatoesBaby new potatoes, sweet potatoes, yams, celery root, rutabagaLarge floury white potatoes, French fries, mashed potato

Low-GL Seasonal Fruits and Vegetables

Good news: on the Glycemic Load Diet, you can indulge in hundreds of beautiful, scrumptious fruits and veggies. Check out this guide to what’s in season.




























FruitsVegetables
Spring    Rhubarb, grapes, limes, passion fruit, persimmons, lemons, grapefruit, avocadoLeeks, cabbage, watercress, new potatoes, spinach, eggplants, radishes, rocket, spring greens
SummerStrawberries, raspberries, blueberries, red currants, black currants, cherries, nectarines, melonsAsparagus, baby carrots, fresh peas, tomatoes, runner beans, lettuce, cucumber, zucchini
AutumnBlackberries, apples, pears, gooseberries, plums elderberries, plumsPumpkin, onions, fennel, wild mushrooms, squash, turnips, red cabbage, celery root, rutabaga
WinterClementines, cranberries, mandarins, tangerines, pears, pomegranatesBrussel sprouts, chicory, cauliflower, kale, celery, mushrooms, purple sprouting broccoli

Source: The GL Diet For Dummies
















Comments

Popular posts from this blog

Low-Carb Diet Not All It’s Cut Out to Be

While there is very little doubt that consuming less carbohydrates is an effective way to lose weight and prevent or treat pre-diabetes, there’s a problem with a strict low-carb diet such as the Atkins diet. The fact is, most people simply can’t stay on it for very long.


Carbohydrate Rich food
Get Your Clues From Mother Nature

Mother Nature’s way of making sure that you get the right balance of nutrients in your diet is the reason for food cravings. You can’t live on calories alone. You need vitamins, minerals, proteins, and certain kinds of fats in your diet to stay healthy. Most of the foods we eat contain nutrients that are necessary for good health. When your diet falls short of providing some vital nutrients, your body lets you know by causing a craving for foods that contain what’s missing.

Fruits and vegetables are full of vitamins, minerals, and fiber that are essential to good health. Meat and dairy products are rich sources of protein and fats that you can’t live without. There’…

American Diabetes Association Alert Day®

Are You at Risk?American Diabetes Association Alert Day® is a one-day "wake-up call" asking the American public to take the Diabetes Risk Test to find out if they are at risk for developing type 2 diabetes. In 2015, Alert Day will take place on Tuesday, March 24.


The Diabetes Risk Test asks users to answer simple questions about weight, age, family history and other potential risk factors for pre-diabetes or diabetes type 2 . Preventive tips are provided for everyone who takes the test, including encouraging those at high risk to talk with their health care provider.

Although Alert Day is a one-day event, the Diabetes Risk Test is available year-round.




Subscribe in a reader Please enable JavaScript to view the comments powered by Disqus.








Email Address














Why Is Your Body Not Able to Keep Your Blood Sugar Levels From Rising?

It took me a while until I was able to see the big picture how my pre diabetes, my diet, insulin, beta cells, and diabetes all related to each other. Once I connected all the pieces of the puzzle, I had a clear idea how to proceed to reverse my pre diabetes and not develop diabetes.


Diabetes occurs when your body loses its ability to keep your blood sugar levels from rising too high. Since 1970, obesity rates have skyrocketed along with an epidemic of diabetes in adults. As scientists have learned more about the cause of diabetes, it has become apparent that adult-onset diabetes (diabetes type 2) and obesity are just different manifestations of the same disease process. Some doctors call it “diabisity”. It’s clear what brings on adult-onset diabetes, and why so many people are overweight today.

The development of insulin as medication has been an important achievement of modern medicine. Insulin has saved many lives of both children and young people with type 1 diabetes since the 1920s.…