Glycemic Index Or Glycemic Charge, What Nuance And What One To Utilise?

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 should in general aim at the maintenance of health. But for recall, what is the concept of glycemic index?


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 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 /100.


For example:
- White bread with a portion of 30 gr: GIycemic index equal 70
Glycemic charge equal 10


- Whole wheat bread with a portion of 30 gr: Glycemic index equal 72
Glycemic charge equal 8


- Water melon with a portion of 120 gr: Glycemic index equal 72
Glycemic charge equal 5


- Dry grapes with a portion of 60 gr: Glycemic index equal 64
Glycemic charge equal 28


- Brown rice with a portion of 150 gr: Glycemic index equal 76
Glycemic charge equal 29


The glycemic commission allows to predict the repercussion of the consumption of some diet will undercontinue the glycemia also to therefore on the insulin solution throughout a meal. It is probable to compute the glycemic ton of a meal by via some tables also to moment devoting each other to some calculations, you will agree and me that this is not the easiest attitude to structure 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.


Whatever actually counts inside a meal, this is not that it has a low glycemic commission as it is low inside glucids, but that it is rich inside glucidic diet and weak glycemic index.


Inside habit it is sufficient easily to confirm to preferably consume diet causing a glycemic index that is smaller than 50 also to rather diet situated between 50 also to 70.


Because aspects diet causing a glycemic index above 70 they should troth ate by exclusion or inside tiny 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 glycemic index is high whereas its content of glucids is weak.


You will discover here the glycemic index table inside a before article.