Low Glycemic Load diet

Both glycemic index (GI) and glycemic load (GL) give us an idea of how vigorously our blood glucose rises after eating something. While GI gives a sense of how the sugars in a food affect our blood glucose, GL tells us how a typical serving of food affects our levels.
To illustrate the difference between GI and GL, the sugars in watermelon have a high GI, but a typical serving size of watermelon has a low GL.
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About This Diet

Foods that are restricted include:
High GL foods where GL is above 20.
Sugars, flours and other carbohydrates are generally high.

Foods that are maybe OK in some instances include:
Medium GL foods where GL is between 11 and 19.

Foods that are OK include:
Low GL foods where GL is below 10.
Foods containing little or no carbohydrate – such as meat, fish, eggs, avocado, wine, beer, spirits, most vegetables – have low or zero GI numbers.

A few tricks to lower the GL of foods include:
Stick to whole grains, cereals and flours instead of refined and white grains, cereals and flours.
Higher fiber lowers the GL.
Adding fat like avocado or acid like lemon juice to higher GL foods lower the GL.
Don’t overcook food as cooking releases sugars and can increase the GL.
Don’t eat fruits that are too ripe.

Note: Consult your doctor before making any changes to your diet.


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