Glycemic Index or Glycemic Load, What Dissimilarity and Which One to Emply?Author: Patrick Beaufay
The concept of glycemic index became very popular near the public, particularly in the deal of the weight loss, even if finally the use of glycemic index (G.I.) should in general aim at the maintenance of health. But for recall, what is the concept of glycemic index or G.I.?
More one food causes a secretion of insulin quickly after its ingestion, more its glycemic index is known as "high or tall ". There exist now tables providing the G.I. (glycemic index) of the majority of food. It is considered that the food having an index higher than 70 should be consumed with parsimony and that the food lower than 50 is favorable to health.
But you have to take care; the glucose index in blood is influenced by the value of the glycemic index of a particular food but also by the quantity of glucids contained in the consumed portion of this food. To eat a minor amount of a very hyperglycemic food will have less effect on the glucose index in the blood, than to consume a great quantity of a food lower in glucids.
It is here that the concept of glycemic charge is, which takes account at the same time of the glycemic index of a food, but also of the consumed quantity (standard weight of a portion) and the proportion of glucids contained in the eating portion.
The glycemic charge is thus the product of the glycemic index and of the quantity of glucids contained in a portion of food, divided by 100.
- White bread (a portion of 30 gr.): G.I. = 70
Glycemic charge = 10
- Whole wheat bread (a portion of 30 gr.): G.I = 72
Glycemic charge = 8
- Water melon (a portion of 120 gr.): G.I. = 72
Glycemic index= 5
- Dry grapes (a portion of 60 gr.): G.I. =64
Glycemic index = 28
- Brown rice (a portion of 150 gr.): G.I. = 76
Glycemic index = 29
The glycemic charge allows to predict the repercussion of the consumption of certain food will have on the glycemia and consequently on the insulin answer during a meal. It is possible to calculate the glycemic load of a meal by using certain tables and while devoting themselves to certain calculations, you will agree with me that this is not the easiest manner to compose a meal!
Also it is good to put in perspective the importance of the glycemic charge. Important studies carried out by the researchers of the University of Harvard showed that the health risk presented a correlation between the glycemic index and the glycemic charge. These studies confirm that the food with high glycemic index is less beneficial for health than food with weak glycemic index. But attention, while seeking to consume absolutely a food which brings a weak glycemic charge, there is a risk to result reducing exaggeratedly glucids in general and in substituting them by food too rich in fat, which would be an error.
What really counts in a meal, this is not that it has a low glycemic charge because it is low in glucids, but that it is rich in glucidic food with weak glycemic index.
In practice it is enough simply to ensure to preferably consume food having a G.I. that is lower than 50 and moderately food located between 50 and 70.
As regards food having a glycemic index higher than 70 they should be consumed by exception or in infinitesimal quantities!
Use the glycemic index to compare food of comparable nature, use the glycemic charge if you realize that for a portion of food, the G.I. is high whereas its content of glucids is weak.
You will find on my blog the glycemic index table's in a previous article.About the Author:
If you enjoy this article you can take a look at my blog. I made also new essay on the glycemic index. For occurrence the glycemic index table: Glycemic Index Or Glycemic Charge, Which Difference And Which One To Use?