Glycemic Load is the combined score that accounts for both the quality and quantity of carbohydrate in one ‘number’’, commonly referred to as GL of a food. It is the best way to predict the impact of different types and amounts of food on the blood glucose levels of an individual. The Gylcemic Load gives a relative indication of how much serving of food is likely to increase your blood sugar levels enabling you to modify the composition or quantity of food
GL = GI/100 x Net Carbohydrates
(Net Carbohydrates are equal to the Total Carbohydrates minus Dietary Fiber)
Glycemic Loads below 10 are considered to be “low” and Glycemic Loads above 20 to be “high”. Low Glycemic Load meals are recommended not just for diabetic control and weight loss but for general health too. If you are on a Weight Loss plan or Diabetic, try not to have more than 40 GLs per day (best divided as approx 10 GL Breakfast, 5 GL Morning Snack, 10 GL Lunch, 5 GL Afternoon Snack, 10 GL Dinner). For Weight Management, still try to keep your GL intake around 50 per day. Use nutrition labels to see the amount of GLs per serving size for each recipe.
Inflammation factor or INF estimates the inflammatory or anti-inflammatory potential of individual foods or combinations of foods by calculating the net effect of different nutritional factors, such as fatty acids, antioxidants, and glycemic impact. Showing you exactly how different foods fuel or fight inflammation.
Inflammation is part of your body’s natural response to nearly any type of physical injury as a part of the healing and repair process. It can silently involve every cell in your body and, over time, negatively affect your health and abilities. For example, common ailments like allergies, joint pain, and premature aging are linked to “systemic inflammation.”
INF Positives indicates the food is considered to be anti-inflammatory (i.e. reduces inflammation). INF Negatives means the food is considered to be inflammatory (i.e. increases inflammation). INF values are also dependent on serving size. The secret is to balance the inflammatory and anti-inflammatory effects of the foods you eat. Use the nutrition tables to show the INF value of a serving of each recipe. This will enable you to balance negatives and positives throughout the day so that overall you try to incorporate more of the positive, anti-inflammatory items.