Glycemic index or glycemic charge, which distinction and which one to use?

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!
Additionally it is excellent to place inside viewpoint the value of the glycemic commission. Critical interviews taken out by the researchers of the University of Harvard showed that the fitness danger showed a correlation between the glycemic index also to the glycemic commission. These interviews confirm that the diet and costly glycemic index is less constructive because fitness than diet and weak glycemic index. Other than notice, moment checking out to consume totally a diet which brings a weak glycemic commission, there is a danger to outcome curtailing overly glucids inside all-purpose also to inside substituting each other by diet overly rich inside chubbiness, which could troth an misunderstanding.
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 glycemic index 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 glycemic index is high whereas its content of glucids is weak.
You will locate here the glycemic index table a previous commentary.

If you like this article you can take a look at my blog. I made also another essay in reference to the glycemic index. For instance the glycemic index record.