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

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Aconbury Sprouts Organic Chickpea Sprouts 230g £1.07 (£0.47 per 100g)	Allergycare Buckwheat Flour 500g £2.90 (£0.58 per 100g) Temporarily Unavailable Alternatives available	Bavarian Organic Flaxseed Bread 500g £1.77 (£0.35 per 100g)


Bio Planete Organic Extra Virgin Olive Oil 500ml £5.59 (£1.12 per 100ml)	Biona Organic Agave Light Syrup 250ml £3.19 (£1.28 per 100ml)	Biona Organic Butter Beans in Water 400g £0.99 (£0.25 per 100g)


Biona Organic Chick Peas in Water 400g £0.89 (£0.22 per 100g)	Biona Organic Coconut Milk 400ml £1.69 (£0.42 per 100ml)	Biona Organic Coconut Palm Sugar, Unrefined 250g £2.99 (£1.20 per 100g)


Biona Organic Coconut Palm Sugar, Unrefined 500g £5.49 (£1.10 per 100g)	Biona Organic Cranberries 100g £3.59 (£3.59 per 100g)	Biona Organic Durum Wheat Fusilli 500g £1.49 (£0.30 per 100g)


Biona Organic Durum Wheat, Wholewheat Penne Rigate 500g £1.39 (£0.28 per 100g)	Biona Organic Green Tortelloni Fresh Filled Pasta 250g £2.49 (£1.00 per 100g)	Biona Organic Lentils 400g £0.89 (£0.22 per 100g)


Biona Organic Omega Rye Bread with Linseed Gold 500g £1.79 (£0.36 per 100g)	Biona Organic Pinto Beans in Water 400g £0.99 (£0.25 per 100g)	Biona Organic Tomato Ketchup 330g £1.89 (£0.57 per 100g)


Biona Organic Tomato Puree 200g £1.29 (£0.65 per 100g)	Biona Organic Tomato/Basil Sauce 350g £2.14 (£0.61 per 100g)	Biona Organic Wholemeal Rye Bread With Sunflower Seeds 500g £1.79 (£0.36 per 100g)


Biona Organic Wholewheat Spaghetti 500g £1.39 (£0.28 per 100g)	Blue Dragon Coconut Milk 400ml £1.36 (£0.34 per 100ml)	Blue Dragon Red Curry Paste 220g £2.38 (£1.08 per 100g) Temporarily Unavailable


Booja Booja Stuff in a Tub Feisty Winjin Ginger Dessert 500ml £7.51 (£1.50 per 100ml)	Booja Booja Stuff in a Tub Pompompous Maple and Pecan 500ml £8.51 (£1.70 per 100ml)	Booja-Booja Ecuadorian Chocolate Truffles 25g £1.69 (£6.76 per 100g)


Booja-Booja Hazelnut Chocolate Truffles 25g £1.69 (£6.76 per 100g)	Booja-Booja Keep Smiling Vanilla M'Gorilla 500ml £7.51 (£1.50 per 100ml)	Booja-Booja Raspberry Ecuadorian Chocolate Truffles 100g £5.99 (£5.99 per 100g) Temporarily Unavailable


Booja-Booja Raspberry Ecuadorian Chocolate Truffles 25g £1.69 (£6.76 per 100g)	Booja-Booja Stuff in a Tub Coconut Hullabaloo 500ml £7.51 (£1.50 per 100ml)	Booja-Booja Stuff in a Tub Hunky Punky Chocolate 500ml £6.49 (£1.30 per 100ml)


Choc Chick Master Raw Chocolate Making Kit £26.98	Clearspring Apple & Apricot Fruit Puree Dessert 2x100g £1.06	Clearspring Apple & Blueberry Fruit Puree Dessert 2x100g £1.25


Clearspring Apple & Plum Fruit Puree Dessert 2x100g £1.06	Clearspring Organic Apple Puree 2x100g £1.06	Clearspring Organic Italian Extra Virgin Olive Oil 500ml £5.29 (£1.06 per 100ml)


Clearspring Organic Pear Fruit Puree 2x100g £1.06	Clearspring Organic Safflower Oil 500ml £4.29 (£0.86 per 100ml)	Clearspring Organic Soya Oil 500ml £3.39 (£0.68 per 100ml)


Cumin Seeds 1kg £9.13	Delphi Fresh Houmous Dip With Olive Oil 283g £1.23 (£0.43 per 100g)	Dietary Specials Crispbread 150g £2.92 (£1.95 per 100g)


Equal Exchange Organic Rooibos Tea 100 bags 5% Off ~~£5.16~~ £4.90	Eskal Gluten Free Pasta D'Oro Fusilli 500g £1.71 (£0.34 per 100g)	Eskal Gluten Free Pasta D'Oro Lasagne Cort� 500g £1.71 (£0.34 per 100g)


Eskal Gluten Free Pasta D�Oro Penne Rigate 500g £1.71 (£0.34 per 100g)	Finn Crisp Multigrain Crispbread 175g £1.19 (£0.68 per 100g)	Free & Easy Lentil & Red Pepper Soup 400g £1.44 (£0.36 per 100g)


Free & Easy Organic Three Bean Chilli 400g £1.81 (£0.45 per 100g)	Fruisana Fruit Sugar 250g £1.09 (£0.44 per 100g)	Goodness Apple Rings 250g £2.33 (£0.93 per 100g)


Goodness Apricots 125g £0.97 (£0.78 per 100g)	Goodness Breakfast Bran Sticks, Italy 500g £2.97 (£0.59 per 100g)	Goodness Butter Beans 500g £2.17 (£0.43 per 100g)


Goodness Ground Almonds, Spain 125g £1.27 (£1.02 per 100g)	Goodness Oats 1kg £1.83 (£0.18 per 100g)	Goodness Oats 500g £0.95 (£0.19 per 100g)


Goodness Org Sunflower Seeds 250g £1.02 (£0.41 per 100g)	Goodness Org Sunflower Seeds 500g £1.80 (£0.36 per 100g)	Goodness Organic Bran Flakes 500g £2.84 (£0.57 per 100g)


Goodness Organic Chick Peas, No 9, 500g £1.96 (£0.39 per 100g)	Goodness Organic Coconut Chips, 250g £1.87 (£0.75 per 100g)	Goodness Organic Golden Linseed 100g £0.63 (£0.63 per 100g)


Goodness Organic Ground Almonds, Spain 125g £1.43 (£1.14 per 100g)	Goodness Organic Jumbo Oats, UK 500g £1.23 (£0.25 per 100g)	Goodness Organic Jumbo Oats, UK 3kg £5.33


Goodness Organic Natural Sesame Seeds, 250g £1.11 (£0.44 per 100g)	Goodness Organic Pinenuts (Pignolias), China 100g £5.32 (£5.32 per 100g)	Goodness Organic Popcorn 500g £1.33 (£0.27 per 100g)


Goodness Organic Pumpkin Seeds, 250g £2.31 (£0.92 per 100g)	Goodness Organic Quinoa, 250g £1.49 (£0.60 per 100g)	Goodness Organic Red Split Lentils, Turkey 500g £1.53 (£0.31 per 100g)


Goodness Organic Whole Almonds, Spain 250g £2.16 (£0.86 per 100g)	Goodness Paleskin Peanuts, 250g £1.26 (£0.50 per 100g)	Goodness Pearl Barley 500g £1.05 (£0.21 per 100g)


Goodness Redskin Peanuts, China 250g £1.14 (£0.46 per 100g)	Goodness Rich Fruit Muesli 3kg £8.00 (£0.27 per 100g)	Goodness Soya Beans, Organic 500g £1.36 (£0.27 per 100g)


Goodness Soya Flour 350g £1.22 (£0.35 per 100g)	Green & Black's Organic Chocolate Ice Cream 500ml £4.48 (£0.90 per 100ml)	Hellenic Extra Virgin Unrefined Olive Oil 250ml £2.22 (£0.89 per 100ml)


Higher Nature High Fibre Powder Vitality Shake 270g £16.70	It's Soya Good! Organic Soya Mince 200g £2.95 (£1.48 per 100g)	Jordans Organic Porridge Oats 750g £2.42 (£0.32 per 100g)


Lizi's Apple & Cinnamon Granola 400g £3.50 (£0.88 per 100g)	Lizi's Apple & Cinnamon Granola 40g £0.52 (£1.30 per 100g)	Lizi's Belgian Chocolate Granola 400g £3.50 (£0.88 per 100g)


Lizi's Belgian Chocolate Granola 40g £0.52 (£1.30 per 100g)	Lizi's Organic Granola 500g £4.99 (£1.00 per 100g)	Lizi's Orginal Granola 50g £0.52 (£1.04 per 100g)


Lizi's Original Granola 500g £3.25 (£0.65 per 100g)	Lizi's Treacle & Pecan Granola 400g £3.50 (£0.88 per 100g)	Lizi's Treacle & Pecan Granola 40g £0.52 (£1.30 per 100g)


Longley Farm Cottage Cheese 125g £0.57 (£0.46 per 100g)	Meridian Organic Dark Tahini 270g 10% Off ~~£2.39~~ £2.15 (£0.80 per 100g)	Meridian Organic Light Tahini 270g 10% Off ~~£2.39~~ £2.15 (£0.80 per 100g)


Mestemacher Organic Sunflower Seed Bread 500g £2.07 (£0.41 per 100g)	Mornflake Oats 3kg £3.66 (£0.12 per 100g)	Nairn's Caramelised Onion Oat Bakes 23g £0.44 (£1.91 per 100g)


Nairn's Cheese Oat Bakes 23g £0.44 (£1.91 per 100g)	Nairn's Organic Oatcakes 250g £1.29 (£0.52 per 100g)	Nairn's Rough Oatcakes 300g £1.22 (£0.41 per 100g)


Nairn's Sweet Chilli Oat Bakes 23g £0.44 (£1.91 per 100g)	Nairns Cheese Oaty Bakes Multi-Bag (6x23g) £2.49	Nairns Gluten-Free Instant Porridge 216g £4.39 (£2.03 per 100g)


Nairns Gluten-Free Real Porridge Oats 450g £3.49 (£0.78 per 100g) Temporarily Unavailable Alternatives available	Organico Organic Wholewheat Spaghetti 500g £1.29 (£0.26 per 100g)	Paterson's Rough Oatcakes 300g £1.39 (£0.46 per 100g)


Perfekt Berry & Seed Granola 400g £3.99 (£1.00 per 100g)	Perfekt Organic Quinoa Granola 400g £5.49 (£1.37 per 100g)	Pertwood Organic Farm Original Porridge Oats 650g £2.42 (£0.37 per 100g)


Rayner's Essentials Organic Agave Syrup 340g £3.29 (£0.97 per 100g) Temporarily Unavailable	San Amvrosia Houmous 142g £1.31 (£0.92 per 100g)	Shipton Mill - Organic 100% Wholewheat Flour 2.5kg £3.31 (£0.13 per 100g)


Suma Organic Black Beans 400g £0.99 (£0.25 per 100g)	Suma Organic Mixed Beans 220g £0.89 (£0.40 per 100g)	Suma Six Bean Mix 400g £0.89 (£0.22 per 100g)


Sunita Garlic Stuffed Olives 370g £2.69 (£0.73 per 100g)	Sunita Organic Lemon Juice 250ml £1.69 (£0.68 per 100ml)	Sunita Whole Organic Dark Tahini 340g £2.61 (£0.77 per 100g)


Sunnyvale Organic 100% Rye Bread 400g £1.48 (£0.37 per 100g)	Sweet Freedom Natural Sweetener Mild 300ml £3.12 (£1.04 per 100ml)	Sweet Freedom Natural Sweetener Rich 300ml £3.12 (£1.04 per 100ml)


Taifun Organic Tofu Wiener/Frankfurters 300g £3.99 (£1.33 per 100g)	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	Tiana Organic Coconut Flour 500g £5.99 (£1.20 per 100g)


Tropical Wholefoods Sun Dried Pineapple 100g £1.80 (£1.80 per 100g)	Whole Earth Organic Baked Beans in Tomato Sauce 420g £1.19 (£0.28 per 100g)	Xylitol 1kg £8.60 (£0.86 per 100g)


Yeo Valley Organic Half Fat Creme Fraiche 200g £1.10 (£0.55 per 100g)	Zest Basil & Oregano Pasta Sauce 355g £2.26 (£0.64 per 100g)