There was no point explaining the table, due to the large number of products. With the dictionary you will find what interests you, and you will also learn something. The table is also a sub-line.
This is the final table for both the glycemic index and the glycemic load. I am obliged to disseminate this here courtesy of the author, Professor Jennie Brand Miller from the University of Sydney. It is based on a table with more columns but no more food products, published in July 2002 in the American Clinical Nutrition Magazine, page 5-56.
This table includes 750 food products. Not all of them are available in the United States. They represent the true international effect of research around the world.
The Glycemic Index (IG) is a numerical system measuring how much the level of sugar in circulating blood will increase due to the intake of carbohydrates. The higher the IG value, the higher the blood sugar level in response .. So a low GI product will cause a small increase in the sugar level, whereas a product with a high GI will initiate a dramatic spike. Products with IG 70 or higher induce high sugar concentration, with GI from 56 to 69 induce mean, with IG of 55 and less cause low.
Glycemic load (LG) is a relatively new way to assess the effect of consumed carbohydrates taking into account IG, but giving a larger picture than the IG itself.
The IG value tells you how fast a certain carbohydrate will turn into sugar. It does not tell you how much of this carbohydrate is in a portion of a particular product. You need to know two things to understand the effect of eating on blood sugar. This is the moment when the glycemic load appears.
Carbohydrates in a watermelon, for example, have high GI. But there are not many of them, so ŁG of watermelons is relatively low. ŁG of 20 or more is high, ŁG from 11 to 19 is medium, and ŁG from 10 to lower is low.
High GH products almost always have a high GI, products with medium or low ŁG may have low to high GI.
Both values (IG and ŁG) are placed in the table. IG of food products is based on the glucose index – where glucose equals 100. Another is ŁG, it is the value of IG divided by 100 and multiplied by the achievable content of digestible carbohydrates in a given product (omitting fiber) in grams. (Columns under the name “portion size (g) shows the portion in grams for the calculation of ŁG, to simplify the presentation I threw the transitional column, which shows the amount of carbohydrates in the given portion size.). Take a watermelon, as in the example to calculate the glycemic load. His IG is very high, around 72. According to the calculations of people from the Faculty of Human Nutrition from the University of Sydney, in a serving of 120 grams is 6 grams of available carbohydrates, so ŁG is very low, 72/100 * 6 = 4.32, in the round is 4.
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