The glycaemic load: everything in moderation

I see many clients with Type 2 diabetes, PCOS, insulin resistance as well as people struggling with their weight. All of these clients benefit from a low glycemic index diet. Most people are familiar with the glycaemic index or GI, however the glycaemic load is a concept that may be new to you. 

The glycaemic load = (GI of a carbohydrate food x quantity of carbohydrate in the food)/ 100

I explain to my clients that even though a food may be low GI; if you eat large quantities at any one time it can still cause your blood sugar levels to spike. This is another instance where the saying "everything in moderation" holds true.

So, when you're serving up your starchy vegetables, rice, pasta or bread, it's important to not only consider whether you're making a low GI choice, but check the serving size too to keep the glycaemic load in check.

What's equivalent to 1 slice of bread? 

• 1/3 cup cooked quinoa
• 1/3 cup cooked cous cous 
• 1/3 cup cooked rice
• 1/2 cup cooked pasta 
• 1/2 large corn on the cob 
• 1/2 cup sweet potato 
• 1/2 cup beans/lentils

A great way to keep your carbohydrate portions in check is to aim to fill 1/4 of your plate with low GI carbohydrates, 1/4 with lean meats or protein alternatives and 1/2 with vegetables or salad. Click on the link below to see the portion plate. 

Baker IDI Nutritional Plate Model