Glycaemic Load

GL is more effective than low fat / low calorie diets

Overweight people lost more weight on low GL (glycaemic load) diets than on high GL or other weight reduction diets and their cardiovascular risk marker profile improved according to a review in July 2007 carried out by the highly respected and independent Cochrane Collaboration.

Below we have gathered together foods which we consider good options for those aiming to keep their Glycaemic Load low. Here is a short explanation of the Glycaemic Load rationale, but you don't have to worry too much about the science, just select from the foods chosen and try to stick to a Glycaemic Load of around 80 a day for a low daily Glycaemic Load.

The Glycaemic Index tells us how quickly the sugar in the food raises the sugar in our blood, Glycaemic Load tells us just how much of that sugar is in the food we are eating making the GL measurement of food a more balanced indicator than just using GI. Eg. the GI of Mars bars is around 68 and is the same if you eat 1 or 21 Mars bars, the GI of watermelon is 72 as it contains fast releasing sugars but very little of them. GL would then take the weight of these sugars in the food consumed into the equasion and is more realistic. By using the GI and multiplying by the quantity of sugar in a serving (GI (%) x grams of carbohydrate per serving) we get the total glycemic response to a food or meal which is a very good indicator of the overall affect on our bodies. One unit of GL ~ glycemic effect of 1 gram glucose

In this way we can count GL in a similar way to the counting calories principle. A typical diet would have around 100 GL units per day (ie. 60-180) less than 80 being considered low GL, more than 120 would be high GL

Low GI = 55 or less Medium GI = 56 - 69 High GI = 70 or more
Low GL = 10 or less Medium GL = 11- 19 High GL = 20 or more

Al'Fez Lebanese Style Roast Pepper & Pine Nut Dip 190g £2.46 Qty	Allergycare Buckwheat Flour 500g £1.95 Qty	Bavarian Organic Flaxseed Bread 500g £1.49 Qty
Bio Planete Organic Extra Virgin Olive Oil 500ml £5.29 Qty	Biona Organic Agave Syrup 250ml £2.99 Qty	Biona Organic Butter Beans in Water 400g £0.79 Qty
Biona Organic Chick Peas in Water 400g £0.79 Qty	Biona Organic Coconut Milk 400ml £0.99 Due 11th Dec 2008	Biona Organic Cranberries 100g £3.29 Qty
Biona Organic Durum Wheat Fusilli 500g £1.39 Qty	Biona Organic Green Tortelloni Fresh Filled Pasta 250g £2.19 Qty	Biona Organic Lentils 400g £0.79 Qty
Biona Organic Omega Rye Bread with Linseed Gold 500g £1.59 Qty	Biona Organic Pinto Beans in Water 400g £0.89 Qty	Biona Organic Tomato Ketchup 330g £1.89 Qty
Biona Organic Tomato Puree 200g £1.19 Qty	Biona Organic Tomato/Basil Sauce 350g £1.89 Qty	Biona Organic Whole Wheat Penne Rigate 500g £1.29 Qty
Biona Organic Wholemeal Rye Bread With Sunflower Seeds 500g £1.69 Qty	Biona Organic Wholewheat Spaghetti 500g £1.29 Qty	Biotta Organic Carrot Juice 500ml £2.26 (£2.60 inc VAT) Qty
Blue Dragon Coconut Milk 400ml £1.07 Qty	Blue Dragon Red Curry Paste 220g £1.90 Qty	Booja Booja Stuff in a Tub Feisty Winjin Ginger Dessert 500ml £4.67 (£5.37 inc VAT) Qty
Booja Booja Stuff in a Tub Pompompous Maple and Pecan 500ml £4.67 (£5.37 inc VAT) Qty	Booja-Booja Keep Smiling Vanilla M'Gorilla 500ml £4.25 (£4.89 inc VAT) Qty	Booja-Booja Stuff in a Tub Coconut Hullabaloo 500ml £4.25 (£4.89 inc VAT) Qty
Booja-Booja Stuff in a Tub Hunky Punky Chocolate 500ml £4.25 (£4.89 inc VAT) Qty	Cauldron Tofu Plain and Simple 250g £1.46 Qty	Cauldron Tofu Plain and Simple 250g £1.61 Qty
Clearspring Organic Extra Virgin Olive Oil 500ml £4.99 Qty	Clearspring Apple & Apricot Fruit Puree Dessert 2x100g £1.25 Qty	Clearspring Apple & Blueberry Fruit Puree Dessert 2x100g £1.25 Qty
Clearspring Apple & Plum Fruit Puree Dessert 2x100g £1.25 Qty	Clearspring Organic Apple Puree 2x100g £1.25 Qty	Clearspring Organic Pear Fruit Puree 2x100g £1.25 Qty
Clearspring Organic Roasted Snack Mix 140g £2.29 Qty	Clearspring Organic Safflower Oil 500ml £4.59 Qty	Clearspring Organic Soya Oil 500ml £2.59 Qty
Cotswold Cumin Seeds 1kg £5.83 Qty	De Rit Organic Baked Beans, Unsweetened 350g £1.59 Due 9th Dec 2008	Delphi Fresh Houmous Dip With Olive Oil 283g £1.20 Qty
Dietary Special Light Crispbread 150g £1.49 Qty	Equal Exchange Organic Rooibos Tea 100 bags £3.62 Qty	Equal Exchange Organic Rooibos Tea 80 bags £3.62 Temporarily Unavailable
Finn Crisp Multigrain Crispbread 175g £0.93 Qty	Free & Easy Organic Three Bean Chilli 400g £1.70 Qty	Fruisana Fruit Sugar 250g £1.09 Qty
Goodness Almonds, Ground 125g £1.24 Qty	Goodness Almonds, Ground Organic 125g £1.74 Qty	Goodness Apple Rings 250g £1.56 Qty
Goodness Apricots 125g £0.98 Qty	Goodness Bran Flakes Organic 500g £2.56 Qty	Goodness Breakfast Bran Sticks 500g £1.96 Qty
Goodness Butter Beans 500g £1.37 Qty	Goodness Chick Peas, Organic 500g £1.37 Due 19th Dec 2008	Goodness Coconut Chips, Organic 250g £1.22 Qty
Goodness Lentils, Red Split Organic 500g £2.16 Qty	Goodness Linseed, Golden Organic 100g £1.14 Qty	Goodness Muesli Base 500g £1.14 Due 19th Dec 2008
Goodness Muesli De-luxe 1kg £4.19 Qty	Goodness Oats 1kg £3.19 Qty	Goodness Oats 500g £0.82 Qty
Goodness Oats, Jumbo Organic 3kg £6.32 Qty	Goodness Oats, Jumbo Organic 500g £2.31 Qty	Goodness Organic Almonds 250g £3.61 Qty
Goodness Organic Pinenuts (Pignolias) 100g £2.85 Qty	Goodness Peanuts 250g £1.07 Qty	Goodness Peanuts, Redskin 250g £0.74 Qty
Goodness Pearl Barley 500g £1.54 Qty	Goodness Popcorn, Organic 500g £2.44 Qty	Goodness Pumpkin Seeds, Organic 250g £1.52 Qty
Goodness Quinoa Grain, Organic 250g £0.98 Qty	Goodness Rich Fruit Muesli 1kg £4.11 Qty	Goodness Rich Fruit Muesli 3kg £8.61 Qty
Goodness Sesame Seeds, Organic 250g £2.09 Qty	Goodness Seven Bean Mix 3kg £6.63 Qty	Goodness Soya Beans, Organic 500g £1.24 Qty
Goodness Soya Flour 350g £0.80 Qty	Goodness Sunflower Seeds, Organic 500g £2.08 Qty	Goodness Sunflower Seeds, Organic 250g £1.07 Qty
Goodness Walnut Pieces, Organic 100g £1.33 Qty	Green & Black's Organic Chocolate Ice Cream 500ml £3.57 (£4.11 inc VAT) Qty	Hellenic Extra Virgin Unrefined Olive Oil 250ml £2.07 Qty
It's Soya Good! Organic Soya Mince 200g £2.50 Qty	Jordans Organic Porridge Oats 750g £2.42 Qty	Kallo Just Bouillon Premium Vegetable Gravy Powder 125g £1.68 Qty
Lizi's Organic Granola 500g £4.99 Temporarily Unavailable	Lizi's Original Granola 500g £2.99 Qty	Longley Farm Cottage Cheese 125g £0.58 Qty
Meridian Organic Dark Tahini 270g £2.59 Qty	Meridian Organic Light Tahini 270g £2.98 Qty	Mestemacher Organic Sunflower Seed Bread 500g £1.85 Qty
Mornflake Oats 3kg £3.35 Qty	Mr Bean's Lentil & Red Pepper Soup 400g £1.25 Temporarily Unavailable	Mr Bean's Lentil & Red Pepper Soup 400g £1.34 Qty
Munchy Seeds, Chilli Mix 200g £3.49 Qty	Nairn's Oat Bakes Cheese Flavour 30g £0.55 Qty	Nairn's Organic Oatcakes 250g £1.29 Qty
Nairns Traditional Oatcakes 300g £1.15 Qty	Organico Organic Wholewheat Spaghetti 500g £1.30 Qty	Paterson's Rough Oatcakes 300g £1.25 Qty
Pertwood Organic Farm Original Porridge Oats 650g £1.94 Qty	Rayner's Essentials Organic Agave Syrup 340g £2.99 Qty	Really Interesting Moroccan Chick Pea Soup 400g £1.09 Qty
Really Interesting Sri Lankan Lentil & Coconut Soup 400g £1.09 Qty	Rowse Organic Squeezable Agave Syrup ( Rich ) 260g £2.49 Qty	Rowse Squeezable Organic Agave Syrup (mild ) 260g £2.49 Qty
San Amvrosia Houmous 142g £1.15 Qty	Shipton Mill - Organic 100% Wholewheat Flour 2.5kg £3.31 Qty	Suma Organic Aduki Beans 400g £0.91 Qty
Suma Organic Black Beans 400g £0.91 Qty	Suma Organic Mixed Beans 220g £0.77 Qty	Suma Six Bean Mix 400g £0.71 Qty
Sunita Garlic Stuffed Olives 370g £2.18 Qty	Sunita Organic Green Olives 260g £2.91 Qty	Sunita Organic Lemon Juice 250ml £1.16 Qty
Sunita Whole Organic Dark Tahini 340g £2.42 Qty	Sunnyvale Organic 100% Rye Bread 400g £1.35 Qty	Sweet Freedom Natural Sweetener Mild 300ml £2.99 Qty
Sweet Freedom Natural Sweetener Rich 300ml £2.99 Qty	Taifun Organic Tofu Wiener/Frankfurters 300g £3.69 Qty	The 7-Day GL Diet £0.00 Temporarily Unavailable
The High-energy Cookbook £0.00 Temporarily Unavailable	The Holford 'Low GL' Diet Cookbook £0.00 Temporarily Unavailable	The Low GI Diet Revolution £0.00 Temporarily Unavailable