Glycaemic Index & Glycaemic Load

(How to use GI/GL the smart way with Flush GBI)

Glycaemic Index (GI) is a 1–100 scale that ranks carb-containing foods by how quickly they raise blood glucose when eaten on their own (glucose = 100).

• High GI: ≥70 (fast rise)

• Medium GI: 56–69

• Low GI: ≤55 (slower, steadier rise)

Glycaemic Load (GL) goes a step further. It factors in how much carbohydrate you eat in a portion, not just how fast it hits the blood.

• Formula: GL = (GI × grams of available carbs in the serving) ÷ 100

• Rule of thumb per serving: Low GL ≤10 • Medium 11–19 • High ≥20

Why this matters in a toxic modern world

Big, rapid glucose spikes push insulin up, promote cravings and fatigue cycles, and over time can stress metabolic health. Within Flush GBI, we want steadier energy, cleaner inputs, and better recovery—so lower GI choices and controlled GL portions fit the ethos.

Quick food map (typical patterns)

• Often higher GI/GL: white bread, cornflakes, puffed rice cakes, sugary drinks/sweets, large portions of white rice or baked potato.

• Often lower GI/GL: oats, quinoa, whole-grain pasta, legumes (lentils/beans/chickpeas), most whole fruits (portion-controlled), dairy/unsweetened yogurt.

• Deceptive cases: Watermelon has a high GI, but a typical portion has little carbohydrate, so GL is low. A big bowl of “low-GI” pasta can still deliver a high GL because of the quantity.

GI/GL has limits (use with judgment)

• Nutrition quality isn’t on the GI scale. A low-GI chocolate brownie is still a brownie. A high-GI fruit can deliver valuable vitamins and polyphenols.

• Real meals—not lab tests. Protein, fat, and fibre lower the effective GI of a meal. Cooking method, processing, and ripeness also change GI (e.g., bananas rise in GI as they ripen).

• Portion size rules the day. GL captures this. Even low-GI foods can become high GL if portions are oversized.

How to use GI/GL inside the Flush GBI program

1) Pair with the 4-hour fast window

After taking Flush GBI, you commit to no food or liquids for 4 hours so the actives can work undisturbed. Plan carbs outside that window. When you do eat, favour low-GI, low-to-moderate GL to avoid sharp swings.

2) Build balanced plates

Combine protein + quality fat + fibre with carbs to lower the meal’s glycaemic impact:

• Base: non-starchy veg (½ plate)

• Protein: eggs, fish, lean meats, tofu/tempeh, legumes (¼ plate)

• Carb: oats, quinoa, whole-grain pasta/rice, potatoes with skin, legumes (¼ plate)

• Fats: olive oil, avocado, nuts/seeds (add, don’t drown)

3) Choose cooking and timing wisely

• Less processed, al dente, cooled-and-reheated starches (for more resistant starch) often reduce glycaemic impact.

• Pre-training: choose carbs that you tolerate (GI is individual); keep fibre/fat modest if you get “runner’s gut.”

• Evenings: favour lower GI/GL to support steadier sleep and next-day energy.

4) Portion control = GL control

Use the formula, or keep it simple: smaller carb portions + more fibre/protein usually means lower GL.

Practical swaps (keep flavour, cut spikes)

• Cornflakes → Steel-cut oats with nuts/berries

• White bread → Sourdough or whole-grain; add avocado/eggs

• White rice → Basmati/brown rice (cool and reheat for resistant starch) or quinoa

• Big baked potato → New potatoes with skin, moderate portion, add protein/fat

• Sweets/juice → Whole fruit, yogurt, dark chocolate (modest)

Rapid GL examples (illustrative)

• 1 cup cooked white rice: GI ~66, carbs ~53g → GL ≈ 35 (high)

• 1 medium orange: GI ~42, carbs ~11g → GL ≈ 5 (low)

• 1 cup cooked lentils: GI ~29, carbs ~24g → GL ≈ 7 (low)

(Values vary by source, variety, and preparation; treat these as guides, not absolutes.)

Special notes

• Athletes/active days: Higher-carb meals can be appropriate around training—still choose clean sources and balance the plate.

• Weight/fat loss phases: Prioritise low-GI/low-GL carbs, protein at each meal, and non-starchy veg volume.

• Blood sugar concerns: Work with a clinician; GI/GL helps, but overall diet quality, sleep, stress, movement, and toxin management all matter.

The Flush GBI bottom line

• Flush is the system. GBI is the program. You build the plan.

• Use GI for speed and GL for dose.

• Choose clean, minimally processed carbs, keep portions sensible, and always pair with protein, fat, and fibre.

• Time carbs outside your 4-hour Flush window.

• Consistency beats perfection—smart patterns every day drive the transformation.