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 THE ULTIMATE GL DATABASE

 Build a Low GL Recipe or Menu

Search for the Glycemic Load (GL) of a specific food, foods in a group (eg fruits), a meal type (eg breakfasts) or a menu. Build your own low GL recipes. This is a free service to support people on the HOLFORD LOW GL DIET.

To find the food you are looking for please use one of the following methods:

Search for a specific food - Type in the name of the Food and click on the "Search" button.
Example: to look for all foods that contain the word "pea", type in "pea" in the Food box then click on the "Search" button.

OR

Search a Food Group - Leave the Food box blank and select a Food Group. All foods listed in the selected Food Group will display.
Example: if you select the Food Group "Vegetables" all vegetables and foods containing vegetables will display

OR

Search a Meal Type - Leave the Food box blank and select a Meal Type. All foods listed in the selected Meal Type will display.
Example: if you select the Meal Type "Breakfast" all foods that you may wish to consider for breakfast will display.

When you have found the required food, click on the "Add to Menu" button to build your daily menu.

   
 Food   
   
 OR  
   
 Food Group  
   
 OR  
   
 Meal Type  


The foods in this database have been given a GL Rating on a scale of 1 to 3.

1 = a good food choice with a low GL - these foods will display in Green.
2 = foods which are OK with a medium GL - these foods will display in Orange.
3 = foods which are bad with a high GL - these foods are displayed in Red.

Always try to make your food choices from foods displayed in Green or Orange and try to avoid the Red foods wherever possible.

All dishes marked* appear in the Holford Low GL Diet Cookbook
All dishes marked E have estimated GL scores



Build a Menu


The serving size and appropriate GL are displayed below for each of the foods you have added to your menu. To amend the GL to your required intake, click on "Edit", amend the Target GL figure as required and then click on "Update". The new portion size for your Target GL will display.

This allows you to work out your total GL intake for the day.