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