Following a low GL or GI diet

How do I know which foods are low GI? I have been told that I would benefit from eating a low GI diet.

Also, is this the same thing as low GL?

>> Low GI refers to foods with a low Glycemic Index, while GL stands for Glycemic Load. The Glycemic Index is a rating system which measures your blood sugar levels in response to a carbohydrate food.

Glycemic Load is the newer term, and gives us a more complete measure of the impact of carbohydrates on the body. GL is more comprehensive because it incorporates both the GI and the available carbohydrate in a specific food — it is calculated by multiplying the GI by the amount of available carbohydrate, divided by 100.

Following a low GL or GI diet is beneficial, and has been shown to help prevent heart disease, balance blood sugar, reduce the risk of cancer, support weight loss and increase energy levels.

Remember, though, that the glycemic rating of a food doesn’t always make it the healthier option — it is far better to look at the full picture and choose whole foods over processed foods.

Organic raw sugar has a lower GI than watermelon, however, watermelon contains far more nutrients and is much better for your health. For the most part, the more processed foods are likely to come with a high GI or GL.

To eat healthily following GI or GL guidelines, you will need to consider the bigger picture and adopt a balanced nutritional approach rather than including or excluding foods simply because of the glycemic impact.

The caloric value and nutrient profile is also key when switching to low GI/GL. Fortunately, there are a number of useful resources to help take the hard work out of changing the way you eat.

Nutritionist Patrick Holford has written a great deal about how to eat according to low GL principles, both in print and online. Visit his website www.holforddiet.com for information, and take a look at his book, The Holford Low-GL Diet Made Easy or jump straight in with his Low-GL Diet Cookbook, available from health stores and bookshops, €19.65.

The University of Sydney, www.glycemicindex.com, is another fantastic resource.

The Sydney nutrition scientist, Joanna McMillan-Price believes that GI values should not be the sole determinant of what goes on your plate and what doesn’t.

GI values simply assist you in selecting the most beneficial carbohydrates from the many options available.

McMillan-Price, who recommends low-GI for two meals each day rather than monitoring every single mouthful, has also written a guide, The Low-GI Diet Book.

¦ I seem to have trouble with digesting grains, and was considering getting tested for intolerance to gluten. Which is the best test for this?

>> It seems you have already discovered through trial and error that you do better when you exclude grains and grain products from your diet. This doesn’t mean that you have an ‘official’ intolerance or gluten-related health condition — although there are many conditions which are linked with gluten sensitivity.

If avoiding grains improves your digestion, and improves your skin, moods, and energy levels too, then by all means ditch the grains. The biggest hurdle with grain or gluten-related issues is convincing people that they can live a normal and healthy life without needing these foods.

There are tests available for specific allergies and intolerances, including a blood test for Coeliac disease, but as of yet even this test still has a reasonable rate of false negatives (around 30%) — so going with your ‘gut feelings’ is a wise decision and saves expensive testing.