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Glycemic Index: Glucose
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The Glycemic Index is simply a measure of how fast glucose gets into your bloodstream after you eat a particular food. You can use the index to choose foods that release the Glucose Guys in a slow and orderly fashion, so that they saunter down the hall a few at a time over a sustained period of time.
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The glycemic index compares the blood sugar response after eating a food in comparison to white bread or pure sugar (glucose in this case, the sugar most commonly used in your body for energy). Thus, a food that leads to a rapid blood sugar rise (e.g. white bread) is arbitrarily assigned a value of 100 (100 grams of the test food is studied so that quantities remain consistent). Foods which have glycemic indices less than 100 are less likely to cause a sharp sugar increase, while those greater than 100 actually make your blood sugar rise more rapidly than pure sugar itself.
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The usefulness of glycemic load is based on the idea that a high glycemic index food consumed in small quantities would give the same effect as larger quantities of a low glycemic index food on blood sugar. For example, white rice is somewhat high GI, so eating 50g of white rice at one sitting would give a particular glucose curve in the blood, while 25g would give the same curve but half the height. Since the peak height is probably the most important parameter, multiplying the amount of carbohydrates in a food serving by the glycemic index gives an idea of how much effect an actual portion of food has on blood sugar level.
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The usefulness of the glycemic index in the treatment of diabetes has been controversial since its creation some 25 years ago. It's easy to understand why. The idea of classifying foods into groups -- those that greatly affect blood glucose and those that do not -- sounds very appealing to people with diabetes. It seems like it could make meal planning easier and improve after-meal blood glucose levels.
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Following a low glycemic index diet is fairly easy. Basically, you follow the typical diet endorsed by authorities such as the American Dietetic Association, but you choose carbohydrates that fall toward the lower end of the glycemic index scale. Books such as The Glucose Revolution give a great deal of information on how to make these choices.
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Now the glycemic index is even available is Spanish at El índice glucémico. Para información o comentarios sobre la producción y edici&ón de estas pá ginas dirigirse a Fernando Martín. The information presented is based on glucose = 100. The URL is
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