Instructions: Theres also a good, balanced article on the glycemic index in Self Magazine (the March or April issue) by Dr. Andrew Weil. Part of it was available online. Ill paste in the Info if I still have it. EUREKA! Here it is:The Truth About Carbohydrates (Finally!)

BY ANDREW WEIL, M.D.

With the popularity of high-protein, low-carbohydrate diets over the past few years, carbs have been the subject of a lot of controversy. The diet-book authors some of them doctors say carbs make you fat. Most dietitians say thats baloney. Heres a crucial fact both sides are ignoring: It matters what kind of carbs you eat and how your body handles them. You see, not all carbohydrates are the same.

Although you cant tell by looking at the food, the molecules of some carbs are like strands of tightly strung beads, while others are shaped more like a tree with many branches. Your body converts the "trees" to glucose (the basic sugar that powers your body) much faster. This provides a quick spurt of energy for a strenuous run but cant properly sustain your bodys regular activities. The rate at which the conversion happens is called the foods glycemic index (GI). Foods that convert in a slow, sustained way are considered low GI-they measure less than 55 on a scale of 1 to 100 (cherries score 22; Special K cereal scores 54). Foods that break down rapidly are said to have a high GI. Any food that measures greater than 70 is one you need to watch out for. (A bagel is 72.)

High-GI foods can promote weight gain because the bursts of energy they provide may be followed quickly by an energy slump and hunger, leaving you reaching for another snack. Reducing the GI of the foods you eat is crucial for your weight and health. What makes this way of eating easy to follow is that you dont have to give up carbs. Heres my advice for maximizing low-GI carbohydrates and minimizing high ones:

* Know your numbers. Check out the chart listing the GI of common foods. Theres no magic number to stay below. Just reach for low-GI foods as often as possible. Heres a tip: Think crunchy. Grainy foods have a lower GI than smooth ones because of the large particle size of the flour. Look for "stone ground" or "cracked wheat" whole-grain breads. Other switches: Irish oatmeal for instant and new potatoes for baking ones.

* Mix high with low. If you want a high-GI food, eat it with a low-GI one to even out your bodys response to the foods. Load pizza with crisp vegetables or spoon fresh blueberries onto a waffle.

* Alter your cooking style. When it comes to grains, the firmer the better. Pasta cooked al dente rather than mushy has a lower GI because the less cooked noodle puts up a greater resistance to digestive enzymes, slowing the bodys release of insulin.

Andrew Weil is a professor of medicine at the University of Arizona in Tucson.

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