GI versus GL

We have all heard adopting a low GI lifestyle can result in weight-loss, but do we really know what GI means or how it compares to GL foods?

What is GI?

Glycaemic Index measures the effect carbohydrates have on blood glucose levels. Foods with a GI of 0-54 are safe to eat, while foods over 70 should be avoided. 
Eating foods high in GI will cause your blood glucose levels to peak and drop quickly, whereas foods with a low GI give you a steady rate of energy. 

What is GL?

Glycaemic Load takes into account the amount of Carbohydrates in a given food. It studies the glycaemic response, while considering the carbohydrate content in a specific serving size of a food item. Foods with a low GL encourage the body to burn fat.

The GL is calculated by taking the percentage carbohydrate content per portion of a specific food and multiplying it by its Glycaemic Index value. The best foods to eat have a GL of under 10.

GL = Carbohydrate content per portion x GI

100

So how does this affect you?

Some foods are low GI but Medium GL. This means that that particular food can be eaten sometimes as it will slightly raise glucose levels above desired levels but will not cause 'crashing'. Energy will be more immediate but will not last as long, meaning that the body will spend less time burning fat for energy. This is important as the lower the GI and GL, the longer the body will take to burn the food, using up more fat, resulting in weight loss.

Examples:
Pineapples has a GI of 66, which is moderate. 1 80g piece = 8g Carbohydrate. 
66 x 8 / 100 = 5.28 which is a low GL. This explains why pineapples are so good for weight loss and increasing your metabolism.

Bakes Beans have a GI of 48, which is low. 205g is equal to 31g Carbohydrate.
48 x 31 / 100 = 14.88, which is a moderate GL. This means that baked beans should only be eaten occasionally. 

Tip:
Combine high GI foods with protein to slow down release of sugars - this means less crashing, more energy for longer and more time the body will spend burning fat. 

What can affect influence of GI?

There are various factors that can influence the GI of a food, taking it from low GI to a middle to high range GI food. Factors include ripeness (sugars breakdown), processing (Fruit juice has a higher GI than the whole fruit, Mashed potato has a higher GI than a whole baked potato), storage time, cooking method and protein content. 

What to eat?

Based on factors like nutrient density, some of the least processed low glycemic foods you can eat include:

Non-Starchy Vegetables — Most veggies are very low GI, with GL values between about 1–7. Try to include these with every meal, especially all types of lettuce and leafy greens, broccoli, spinach, onion, green beans, artichokes, peppers, and others.

Nuts and Seeds — Nuts and seeds range somewhat considerably in GL scores, from about 1–17 per serving (cashews have the highest). Look for chia seeds, flaxseeds, pumpkin seeds, almonds, and walnuts, which are some of the best choices.

Beans and Legumes — Beans and legumes have GL values between about 2–13 per serving (soybeans have the lowest, while chickpeas are a bit higher). Ideally have these in small amounts (about 1/2 cup at once) for help with digestion after they’ve been soaked and sprouted, which helps with nutrient absorption.

Yogurt and Other Fermented Dairy — Dairy products range in GL scores between about 1–5, with higher-fat types lower in carbs and therefore lower GI. Plain, unsweetened yogurt, raw whole milk and traditionally made cheeses are best (choose organic and raw when possible).

100 Percent Whole/Ancient Grains — Depending on the kind, these range between a GL of about 10–17. Choose minimally processed whole grains, such as steel-cut oats, brown rice, wild rice, sprouted grain breads, granola and muesli, and whole-wheat pasta. Moderate serving of healthy complex carbs equate to about 1/2 cup uncooked or 1 cup or less cooked at a time.

Fresh Fruit — Most fruits have GL values between about 4–14. Fruit can be still be eaten when the rest of your diet is balanced, including stone fruits, apples, berries, cherries and citrus fruits. Fresh fruit is a better choice over fruit juices. Many people can tolerate having about 1–3 servings of fresh fruit daily, especially when they’re active.

Healthy Fats — All pure fats/oils have a zero GI and GL of zero since they contain no carbs. Good sources include virgin coconut oil, MCT oil, and extra virgin olive oil, along with sources that have slightly more carbs but are still good options like nuts and seeds (like almonds, chia, hemp and flax), and avocado.

Quality Protein — Animal proteins are also a zero GI/GL food group, containing very little or zero carbs. Choose wild fish, such as salmon, free-range eggs, grass-fed beef or lamb, raw dairy products (including yogurt, kefir or raw cheeses), cage-free eggs, and pasture-raised poultry.

Acidic Foods — Acidic foods seem to help lower the GI of certain foods. Experts recommend trying vinegar-based dressings on salads, apple cider vinegar taken with a smoothie or water, fermented yogurt with cereal, and lemon juice on vegetables.

Alternatives

Use this table to find out which starchy foods to avoid, and discover tasty low-GL alternatives

Starchy staples	Low GL	High GL
Bread	Pumpernickel, rye, sourdough, soya and linseed, barley and sunflower, granary, seeded breads and pitta breads (moderate GL) oat cakes, rye crackers (moderate GL)	White, wholemeal, French stick, rice cakes, cream crackers, bread sticks
Cereal	Whole oats, oatmeal, porridge, no added sugar muesli, bran sticks, semolina, quinoa	Sweetened cereals, rice based cereals, bran flakes, wheat biscuits, shredded wheat
Pasta	Egg-based pasta, mungbean noodles	Overcooked pasta and pasta ready meals requiring re-heating
Rice	Long grain, wild, and basmati rice. Bulgur or cracked wheat, couscous, pearl barley	Short grain, sticky white rice
Potatoes	Baby new potatoes, sweet potatoes, yams, celeriac, swede	Large floury white potatoes, French fries, mashed potato