The Glycemic Index (GI) is at present time a relative unknown but is gaining rapid acclaim and acceptance among informed healthcare practitioners. The rate at which carbohydrates enter the bloodstream is known as the Glycemic Index (Gl). The faster the rate (the larger the glycemic index number) the more rapidly the consumed carbohydrate is converted into blood glucose. The faster the rate of rise of blood glucose the greater the demand for insulin.

While insulin brings the blood-sugar (glucose) level down, at the same time insulin (see chart I) tells the body to store fat and keep it stored, thus making weight loss difficult if not impossible as long as insulin is circulating in the bloodstream. Conversely. the lower the glycemic index number, the slower the absorption rate and the less the need for insulin, making weight loss easier and the need for insulin less.

There are presently two Glycemic Index (GI) tables, one uses glucose as the standard, giving it a GI of 100. The other standard is gaining as the more popular table and the one I have included; uses white bread as the standard and gives it a GI of 100. To convert from the bread standard to the older glucose standard, just multiply the bread GI by. 7 and you will have the glucose GI. For example fructose on the bread Gl table is 32 on the glucose GI table fructose is 23.

Factors which affect GI include: The structure and amount of the simple sugars in the food, the food's digestibility, fiber content, the fat content, the protein content, and how the food was prepared. Raw carbohydrates tend to have lower glycemic indexes because cooking them tends to break down starches and fibers within the food and make them more digestible, thus raising the food's glycemic index. Cooking the food longer tends to raise the glycemic index more. The same principle applies to the processing of carbohydrates (i.e. milling, processing, juicing) that break down the fibrous integrity of the food, thus raising the glycemic index.

How does the structure and the amount of the simple sugar contained in the food affect the GI? All "complex" carbohydrates such as starches, fibers, pastas, etc. must be broken down into simple sugars in order to be absorbed. Only three "simple'. sugars comprise all edible carbohydrates, glucose is the most common followed by fructose and galactose.

Glucose is found in grains, pastas, bread, cereals, starches and vegetables. Fructose is found primarily in fruits. Galactose is found in dairy products. While all of these sugars are rapidly absorbed by the liver, only glucose can be released directly into the bloodstream. This explains why glucose rich carbohydrates like breads and pasta virtually jump from the liver to be delivered back into the bloodstream very rapidly making them quick energy foods and raising insulin requirements. Galactose and fructose must first be converted to glucose in the liver and then enter the bloodstream much slower. For fructose it is a very slow process.

Previous to 1981 no one bothered to question absorption rates into the bloodstream. When this question was finally studied the implications should have turned the nutritional community upside down. Unfortunately, the food industry has a different agenda and promotes the low-fat, low-calorie foods which are more profitable for them.