Glycemic index or glycemic load, what inequality index and the one to Emply?

The concept of the glycemic index has been very popular in the vicinity of the public, especially in much of the weight loss, even if eventually) the use of the glycemic index (GI should generally aim at maintaining the health . But remember it, what is the concept of the glycemic index or GI?
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a food quickly leads to a release of insulin after her admission, more of their glycemic index is defined as “high or high” means. There are now tables with the GI (glycemic index) of most foods. It is assumed that the food should have an index above 70 should be used sparingly and with that the food is less than 50 is good for health.

But you have to ensure that blood glucose index is influenced by the value of the glycemic index of a particular food, but also include the amount of carbohydrates in the spent part of that food. To eat a small amount of a very hyperglycemic be less impact on the index of glucose in the blood have to be a large amount of food to consume less carbohydrates.

It is here that the concept of glycemic load, the account at the same time, the glycemic index of a food, but also by the amount consumed (standard weight of a portion) and the proportion of carbohydrates in the food contained part.

The glycemic load is thus the product of the glycemic index and the amount of carbohydrates in one part of the food contains, divided by 100.

For example:

– white bread (part of the 30 gr): GI = 70

glycemic load = 10

– wholemeal bread (part of the 30 gr): G. I = 72

glycemic load = 8

– Watermelon (part of the 120 gr): GI = 72

glycemic index = 5

– Dry grapes (one part of the 60 gr): GI = 64

glycemic index = 28

– Brown rice (a part of the 150 gr): GI = 76

glycemic index = 29

The glycemic load allows the effects of the consumption of certain foods on the prediction of blood glucose and thus also on the insulin response during a meal. It is possible, of the glycemic load of a meal by which certain tables and pay while making certain calculations, you will agree with me that this does not compile the easiest way to make a meal!

Also it is good to relativize the importance of the glycemic load. Important studies conducted by the researchers at Harvard University has shown that the health risk is a correlation between the glycemic index and glycemic load presented. These studies confirm that foods with high glycemic index less beneficial to health than foods with low glycemic index. But do try to attention, while consuming a food absolutely a weak glycemic load, which brings, there is a risk to cause excessive carbohydrates in general, and replaced it with the diet too rich in fat, which would be a mistake .

What really matters in a meal, it’s not that they have a low glycemic load, because it is low in carbohydrates, but that it is rich in glucidic foods with low glycemic index.

In practice, it is sufficient simply to ensure that preferred foods with a GI, which is lower than 50 and moderately food is 50 to 70 consume him.

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With respect to foods with a glycemic index over 70, they should be the exception, or are consumed in tiny amounts!

Use, you can compare the glycemic index to foods of similar type, use the glycemic load, if you recognize that for some of the food, the GI whereas the high carbohydrate content is low.

, see my blog of the glycemic index table in a previous article.