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18. Stránka Prof. MUDr. Mendosy
na jeho www: Glycemic Index Lists.htm
REVISED INTERNATIONAL TABLE OF GLYCEMIC INDEX (GI)
AND GLYCEMIC LOAD (GL) VALUES—2002
By Rick Mendosa
This is the definitive table for both the glycemic index and the glycemic
load. I am able to reproduce it here courtesy of the author, Professor Jennie-Brand
Miller of the University of Sydney. It is based on a table with more columns
but no more foods published July 2002 in the American Journal of Clinical
Nutrition, pages 5-56.
This table includes 750 foods. Not all of them, however, are available
in the United States. They represent a true international effort of testing
around the world.
The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate
triggers a rise in circulating blood sugar—the higher the number, the greater
the blood sugar response. So a low GI food will cause a small rise, while
a high GI food will trigger a dramatic spike. A list of carbohydrates with
their glycemic values is shown below. A GI is 70 or more is high, a GI is
56 to 69 inclusive is medium, and a GI of 55 or less is low.
The glycemic load (GL) is a relatively new way to assess the impact of
carbohydrate consumption that takes the glycemic index into account, but
gives a fuller picture than does glycemic index alone. A GI value tells
you only how rapidly a particular carbohydrate turns into sugar. It doesn’t
tell you how much of that carbohydrate is in a serving of a particular food.
You need to know both things to understand a food’s effect on blood sugar.
That is where glycemic load comes in. The carbohydrate in watermelon, for
example, has a high GI. But there isn’t a lot of it, so watermelon’s glycemic
load is relatively low. A GL of 20 or more is high, a GL of 11 to 19 inclusive
is medium, and a GL of 10 or less is low.
Foods that have a low GI invariably have a low GL, while foods with an
intermediate or high GI range from very low to very high GL. Therefore,
you can reduce the GL of your diet by limiting foods that have both a high
GI and a high carbohydrate content.
Both GI and GL are listed here. The GI is of foods based on the glucose
index—where glucose is set to equal 100. The other is the glycemic load, which
is the glycemic index divided by 100 multiplied by its available carbohydrate
content (i.e. carbohydrates minus fiber) in grams. (The “Serve size (g)” column
is the serving size in grams for calculating the glycemic load.) Take, watermelon
as an example of calculating glycemic load. Its glycemic index is pretty
high, about 72. According to the calculations by the people at the University
of Sydney's Human Nutrition Unit, in a serving of 120 grams it has 6 grams
of available carbohydrate per serving, so its glycemic load is pretty low,
72/100*6=4.32, rounded to 4.
To keep it simple, this table does not show the available carbohydrate
grams per serving, but only the glycemic index, serving size, and resultant
glycemic load. The available carbohydrate grams per serving is on-line here
only in the Excel spreadsheet at http://www.mendosa.com/advanced_GI_GL_data.xls.zip.
That spreadsheet has some advanced data manipulation, courtesy of correspondent
Ralph Brown. However, to view it you need to have either Microsoft Excel—or
the free Microsoft Excel 97/2000 Viewer. You can download this viewer at
http://office.microsoft.com/downloads/2000/xlviewer.aspx.
You can also use the USDA Nutrient Database to determine the available carbohydrates
in the given serving size, although the result may differ slightly.
My previous glycemic lists page, which was based on the original 1995 “International
Tables of Glycemic Index,” had different listings. I dropped the listing
based on the white bread index, because it confused too many people. To convert
values based on the index where glucose = 100 to the index where white bread
= 100 simply multiply by 1.4. Previously this page also had a list of foods
in order of G.I.
Except as noted, each of the G.I. values shown below are based on the 120
studies in the professional literature referenced in the American Journal
of Clinical Nutrition, July 2002.
I know that some people would prefer the relative simplicity of the lists
that I had here before, which summarized the glycemic index values. Therefore,
those lists are still available, although no longer maintained, at http://www.mendosa.com/gilistold.zip.
You can find even shorter versions of this list at http://www.mendosa.com/dws-gi_list.htm
and http://www.mendosa.com/gilistsdigest.htm.
If you are looking for a relatively simple description of the glycemic
index, please see my article titled “The Glycemic Index” at http://www.mendosa.com/gidigest.htm.
You may, if you wish, print this long file. The best way is probably one
of two PDF (Adobe Acrobat) files that Baden Kudrenecky formatted for your
use. There is a 32-sheet full size PDF version and an 8 sheet PDF 2-up booklet
version. Both versions are designed for you to print on both sides of the
paper with "mirrored" output. With the booklet version, after the print
job is half done, i.e., eight pages have been printed, and the first page
is laying top down, take the eight pages, and load them, as is, into the
printer feed tray, and they should finish printing on the other side (if
your printer collates the output, you will need to reverse the order of the
pages). Once the print job is completed, then the pages all have to be flipped,
so they are in the proper order. Then fold the booklet down the middle, and
put two stables in the crease, so that a neat little booklet is formed. You
can find file for the booklet at http://www.mendosa.com/glycemic_booklet.pdf.
The file for the full size PDF version is at http://www.mendosa.com/glycemic_list.pdf.
Otherwise, you can print out this file. But before printing, be sure to
check if the last column is fully visible. On my computer I needed to change
the margins in Internet Explorer (with file, page setup) from 0.75 inches
to 0.25 inches. You may need to make it even wider by changing the print setup
orientation from the normal portrait to landscape. Then, please first check
if you've got it by printing just one page of the table. One correspondent
reported that only the top half of each line prints. That may be because
I have the file set to have half a line of space between each line of text
(50% leading). If you have this problem, try this version: http://www.mendosa.com/gilistsprint.htm
.
This table may be freely utilized for personal use, but may not be copied
to any other Web site. Webmasters of other Web sites are, however, welcomed
to link this Web page.
This “revised” table now (September 6, 2002) corrects 14 glycemic load
calculations from the version printed in the American Journal of Clinical
Nutrition. A correspondent, Ralph Brown, discovered eight inconsistencies,
and I found six others. When I brought this to the attention of the team
at the University of Sydney, they prepared a correction for the journal
to print.
Before asking about the glycemic index or glycemic load, please refer to
my main Glycemic Index page.
Rick Mendosa
238 Coronado Drive
Aptos, California 95003-4011
E-mail: mendosa@mendosa.com
Telephone: (831) 688-5300
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