What are GI and GL foods?
What are GI and GL foods?
The glycaemic index (GI) rates carbohydrates according to how quickly they raise the glucose level of the blood. The glycaemic load (GL) rates carbohydrates according to the glycaemic index and the amount of carbohydrate in the food.
How do I find the GI of foods?
The GI value of the test food is then calculated by dividing the glucose AUC for the test food by that of the reference food for each person. The final GI value is an average of those 10 numbers. Ultimately, the GI value is the average person’s blood sugar response to a specific carbohydrate.
What foods are low in GL?
Low GI : Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals. Medium GI : Sweet corn, bananas, raw pineapple, raisins, oat breakfast cereals, and multigrain, oat bran or rye bread.
Which is more important GI or GL?
Generally, the more processed and refined the food is, the higher its GI. A food’s GL is determined by multiplying its GI by the amount of carbohydrates it contains. Therefore, a food with a high GI can have a low GL, making the GL a more accurate tool to use.
What is the lowest GI breakfast cereal?
Wheat bran cereals are winners, when it comes to having the lowest GI rating and glycemic load. On average, they have a GI rating of 55 and a glycemic load of 12. When served as cereal, wheat bran is processed into flakes or pellets. They are heavier than rice-based cereals, due to their large fiber content.
Where can I find list of foods with glycemic index?
The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article “International tables of glycemic index and glycemic load values: 2008” by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. 31, number 12, pages 2281-2283.
What foods can you eat with a lower GI index?
Some lower GI foods (such as chocolate cake) may be high in fat or calories and so they are not a healthy choice. In general, high fibre lower GI foods such as beans, peas, lentils, porridge, muesli, fruit and vegetables are good choices and can help you keep to an overall healthy eating plan.
What foods have a high glycaemic load ( GL )?
However, you may find some processed foods like sausages or chicken nuggets in a GI list because they contain carbs. Glycemic Load (GL) is based on a food’s glycaemic index and the carbohydrate content of a 100g serving of the food.
Which is more relevant glycemic load or GI?
The glycemic load (GL) is a related measure that seems to be a lttle more relevant. The GL takes into account the GI of a food as well as the carbohydrate content of the food. There are some foods that have a high GI but a low GL.