Understanding the glycemic load is necessary to more accurately interpret the glycemic index. This is a necessary and simple measure to control blood sugar concentration.
The glycemic index allows you to understand how much your blood glucose level will increase after consuming a product. But product portions vary; to interpret this indicator, you need a glycemic load - a value that can be calculated independently. All you need is the glycemic index, the amount of carbohydrates per serving, and some simple math.
What is glycemic load?
Glycemic load (GL) is a comparison of the quality of carbohydrates (that is, their glycemic index) as well as their quantity in different foods.
GN does not measure how quickly food turns into sugar. It reflects how much a particular food product contains of substances that can turn into sugar in principle.
Just like GI, glycemic load shows how much a particular food increases blood sugar levels, and subsequently the release of insulin.
The lower the GN of a product, the slower the amount of glucose increases after its consumption, and the less insulin is synthesized. As a result, blood sugar levels are more stable and hypoglycemia does not develop.
Based on the glycemic load, all food products are divided into three categories:
- with high GN – 20 and above;
- with average – 11-19;
- from low – up to 10 inclusive.
GN 2.1.7.2041-06. Maximum permissible concentrations (MPC) of chemicals in soil
Federal Service for Supervision of Consumer Rights Protection and Human Welfare
2.1.7. SOIL, CLEANING PLACES, PRODUCTION AND CONSUMPTION WASTE SOIL SANITARY PROTECTION
Maximum permissible concentrations (MPC) of chemicals in soil
Hygienic standards GN 2.1.7.2041-06
1. Prepared by a team of authors consisting of: N.V. Rusakov, I.A. Kryatov, N.I. Tonkopiy, J.J. Gumarova, N.V. Pirtakhiya (State Research Institute of Human Ecology and Environmental Hygiene named after A.N. Sysin, Russian Academy of Medical Sciences); A.P. Vesyoloye (Federal Service for Supervision of Consumer Rights Protection and Human Welfare).
2. Recommended for approval by the Bureau of the Commission on State Sanitary and Epidemiological Standards under the Federal Service for Surveillance on Consumer Rights Protection and Human Welfare (Protocol No. 2 of June 16, 2005).
3. Approved by the Head of the Federal Service for Surveillance in the Field of Protection of Consumer Rights and Human Welfare, Chief State Sanitary Doctor of the Russian Federation G.G. Onishenko January 19, 2006
4. Entered into force by Decree of the Chief State Sanitary Doctor of the Russian Federation dated January 23, 2006 No. 1 from April 1, 2006.
5. Introduced to replace the hygienic standards “List of maximum permissible concentrations (MAC) and approximate permissible quantities (APQ) of chemicals in soil” No. 6229-91 and GN 2.1.7.020-94 (addition 1 to No. 6229-91).
6. Registered with the Ministry of Justice of the Russian Federation (registration number 7470 dated February 7, 2006).
Content
| Maximum permissible concentrations (MPC) of chemicals in soil I. General provisions and scope II. Maximum permissible concentrations (MPC) of chemicals in soil Notes to Section II III. List of literature sources on methods for determining chemicals in soil Appendix 1 (for reference) Index of main synonyms and their serial numbers in the table Appendix 2 (informative) Index of formulas of substances and their serial numbers in the table Appendix 3 (informative) Index of CAS numbers of substances and their serial numbers in the table |
Federal Law of the Russian Federation “On the sanitary and epidemiological welfare of the population” No. 52-FZ
of March 30, 1999
“State sanitary and epidemiological rules and regulations (hereinafter referred to as sanitary rules) - regulatory legal acts establishing sanitary and epidemiological requirements (including criteria for the safety and (or) harmlessness of environmental factors for humans, hygienic and other standards), non-compliance with which creates a threat to human life or health, as well as the threat of the occurrence and spread of diseases” (Article 1).
“Compliance with sanitary rules is mandatory for citizens, individual entrepreneurs and legal entities” (Article 39, paragraph 3).
CHIEF STATE SANITARY DOCTOR OF THE RUSSIAN FEDERATION
RESOLUTION
01/23/06 Moscow №1
On the introduction of hygienic standards GN 2.1.7.2041-06
Based on the Federal Law of March 30, 1999 No. 52-FZ “On the sanitary and epidemiological welfare of the population” (Collected Legislation of the Russian Federation, 1999, No. 14, Art. 1650; 2003, No. 2, Art. 167; No. 27, Art. 2700 ; 2004, No. 35, Art. 3607) and the Regulations on state sanitary and epidemiological regulation, approved by Decree of the Government of the Russian Federation dated July 24, 2000 No. 554 (Collected Legislation of the Russian Federation, 2000, No. 31, Art. 3295) as amended Decree of the Government of the Russian Federation dated September 15, 2005 No. 569 (Collection of Legislation of the Russian Federation, 2005, No. 39, Art. 3953)
I DECIDE:
1. Put into effect from April 1, 2006 the hygienic standards GN 2.1.7.2041-06 “Maximum permissible concentrations (MAC) of chemicals in soil”, approved by the Chief State Sanitary Doctor of the Russian Federation on January 19, 2006.
G.G. Onishchenko
I APPROVED
Head of the Federal Service for Supervision of Consumer Rights Protection and Human Welfare, Chief State Sanitary Doctor of the Russian Federation
G.G. Onishchenko
January 19, 2006
Date of introduction: April 1, 2006
2.1.7. SOIL, CLEANING PLACES, PRODUCTION AND CONSUMPTION WASTE, SOIL SANITARY PROTECTION
Hygienic standards GN 2.1.7.2041-06
1.1. Hygienic standards “Maximum permissible concentrations (MAC) of chemical substances in soil” (hereinafter referred to as standards) were developed in accordance with Federal Law dated March 30, 1999 N 52-FZ “On the sanitary and epidemiological welfare of the population” (Collected Legislation of the Russian Federation, 1999, N 14, Art. 1650; 2003, N 2, Art. 167; N 27, Art. 2700; 2004, N 35) and the Regulations on state sanitary and epidemiological regulation, approved by Decree of the Government of the Russian Federation dated July 24, 2000 N 554 (Collection of Legislation Russian Federation, 2000, N 31, Art. 3295) as amended by Decree of the Government of the Russian Federation dated September 15, 2005 N 569 (Collection of Legislation of the Russian Federation, 2005, N 39, Art. 3953)
1.2. These standards are valid throughout the Russian Federation and establish maximum permissible concentrations of chemical substances in the soil of different types of land use.
1.3. The standards apply to the soils of populated areas, agricultural lands, sanitary protection zones of water supply sources, resort areas and individual institutions.
1.4. These standards have been developed on the basis of comprehensive experimental studies of the dangers of indirect effects of a soil pollutant on human health, as well as taking into account its toxicity, epidemiological studies and international standardization experience.
1.5. Compliance with hygiene standards is mandatory for citizens, individual entrepreneurs and legal entities.
| №№ | Name of substance | N CAS | Formula | MPC value (mg/kg) taking into account background (clark) | Limiting indicator of harmfulness |
| 1 | 2 | 3 | 4 | 5 | 6 |
| Gross content | |||||
| 1. | Benz/a/pyrene | 50-32-8 | S20N12 | 0,02 | General sanitary |
| 2. | Petrol | 8032-32-4 | 0,1 | Air migration | |
| 3. | Benzene | 71-43-2 | C6H6 | 0,3 | Air migration |
| 4. | Vanadium | 7440-62-2 | V | 150,0 | General sanitary |
| 5. | Vanadium+manganese | 7440-62-2+7439-96-5 | V+Mn | 100+1000 | General sanitary |
| 6. | Dimethylbenzenes (1,2-dimethylbenzene; 1,3-dimethylbenzene; 1,4-dimethylbenzene) | 1330-20-7 | С8Н10 | 0,3 | Translocation |
| 7. | Complex granular fertilizers (KGU) | 120,0 | Water migration | ||
| 8. | Complex liquid fertilizers (CLF) | 80,0 | Water migration | ||
| 9. | Manganese | 7439-96-5 | MP | 1500 | General sanitary |
| 10. | Methanal | 50-00-0 | CH2O | 7,0 | Air migration |
| 11. | Methylbenzene | 108-88-3 | S7N8 | 0,3 | Air migration |
| 12. | (1-methylethenyl)benzene | 25013-15-4 | С9Н10 | 0,5 | Air migration |
| 13. | (1-methylethyl)benzene | 98-82-8 | S9N12 | 0,5 | Air migration |
| 14. | (1-methylethyl)benzene + (1-methylethenyl)benzene | 98-82-8 + 25013-15-4 | С9Н12 + С9Н10 | 0,5 | Air migration |
| 15. | Arsenic | 7440-32-2 | As | 2,0 | Translocation |
| 16. | Nitrates (by NO3) | 14797-55-8 | NO3 | 130,0 | Water migration |
| 17. | Coal flotation waste (CFW) | 3000,0 | Water migration | ||
| General sanitary | |||||
| 18. | Mercury | 7439-97-6 | Hg | 2,1 | Translocation |
| 19. | Lead | 7439-92-1 | Pb | 32,0 | General sanitary |
| 20. | Lead + mercury | 7439-92-1 + 7439-97-6 | Pb+Hg | 20,0+1,0 | Translocation |
| 21. | Sulfur | 7704-34-9 | S | 160,0 | General sanitary |
| 22. | Sulfuric acid (according to S) | 7664-93-9 | H2SO4 | 160,0 | General sanitary |
| 23. | Hydrogen sulfide (according to S) | 7783-06-4 | H2S | 0,4 | Air migration |
| 24. | Superphosphate (according to P2O5) | 200,0 | Translocation | ||
| 25. | Antimony | 7440-36-0 | Sb | 4,5 | Water migration |
| 26. | Furan-2-carbaldehyde | 39276-09-0 | C5H4O2 | 3,0 | General sanitary |
| 27. | Potassium chloride (by K2O) | 7447-40-7 | KCl | 360,0 | Water migration |
| 28. | Chromium hexavalent | 18540-29-9 | Сr(+6) | 0,05 | General sanitary |
| 29. | Ethanal | 75-07-0 | C2H4O | 10 | Air migration |
| 30. | Ethenylbenzene | 100-42-5 | C8H8 | 0,1 | Air migration |
| Movable form | |||||
| 31 | Cobalt | 7440-48-4 | Co | 5,0 | General sanitary |
| 32. | Manganese extracted by 0.1 N H2SO4: | ||||
| Chernozem | 700,0 | ||||
| Sod-podzolic: | |||||
| pH 4.0 | 300,0 | ||||
| pH 5.1 - 6.0 | 400,0 | ||||
| pH ³ 6.0 | 500,0 | ||||
| Extractable with ammonium acetate buffer pH 4.8: | 7439-96-5 | Mn | General sanitary | ||
| Chernozem | 140,0 | ||||
| Sod-podzolic: | |||||
| pH 4.0 | 60,0 | ||||
| pH 5.1 - 6.0 | 80,0 | ||||
| pH ³ 6.0 | 100,0 | ||||
| 33. | Copper5 | 7440-50-8 | Cu | 3,0 | General sanitary |
| 34. | Nickel5 | 7440-02-0 | Ni | 4,0 | General sanitary |
| 35. | Lead5 | 7439-92-1 | Pb | 6,0 | General sanitary |
| 36. | Fluorine6 | 16984-48-8 | F | 2,8 | Translocation |
| 37. | Chromium trivalent5 | 16065-83-1 | Сr(+3) | 6,0 | General sanitary |
| 38. | Zinc5 | 7440-66-6 | Zn | 23,0 | Translocation |
| Water soluble form | |||||
| 39. | Fluorine | 16984-48-8 | F | 10,0 | Translocation |
Notes.
1. KGU - complex granular fertilizers with the composition N:P:K=64:0:15. The KSU MPC is controlled by the nitrate content in the soil, which should not exceed 76.8 mg/kg of absolutely dry soil.
KZhU - complex liquid fertilizers of the composition N:P:K=10:34:0 TU 6-08-290-74 with manganese additives not exceeding 0.6% of the total mass. The maximum permissible concentration for liquid phosphates is controlled by the content of mobile phosphates in the soil, which should not exceed 27.2 mg/kg of absolutely dry soil.
2. Standards for arsenic and lead for different types of soil are presented as approximate permissible concentrations (APC) in another document.
3. MPC of OFU is controlled by the content of benzo/a/pyrene in the soil, which should not exceed the MPC of benzo/a/pyrene.
4. The mobile form of cobalt is extracted from the soil with a sodium acetate buffer solution with pH 3.5 and pH 4.7 for gray soils and an ammonium acetate buffer solution with pH 4.8 for other types of soils.
5. The mobile form of the element is extracted from the soil with an ammonium acetate buffer solution with a pH of 4.8.
6. The mobile form of fluorine is extracted from soil with pH £ 6.5 0.006 n HCl, with pH >6.5 - 0.03 n K2SO4.
The names of individual substances in alphabetical order are given, where possible, in accordance with the rules of the International Union of Pure Applied Chemistry (IUPAC) (column 2) and are provided with Chemical Abstracts Service (CAS) registration numbers (column 3) to facilitate the identification of substances.
Column 4 shows the formulas of the substances.
The values of the Standards are given in milligrams of the substance per kilogram of soil (mg/kg) - column 5 - for gross and mobile forms of their content in the soil.
The limiting hazard indicator is indicated (column 6), according to which standards are established: air-migration (air-mig.), water-migration (water-mig.), general sanitary or translocation.
For ease of use of the standards, an index of main synonyms (Appendix 1), formulas of substances (Appendix 2) and CAS numbers (Appendix 3) is provided.
1. GOST 26204-84, GOST 28213-84 “Soils. Methods of analysis".
2. Dmitriev M.T., Kaznina N.I., Pinigina I.A. Sanitary-chemical analysis of pollutants in the environment: Handbook. M.: Chemistry, 1989.
3. Methodology for determining furfural in soil No. 012-17/145 / Ministry of Health of the UzSSR dated March 24, 1987. Tashkent, 1987.
4. Guidelines for the qualitative and quantitative determination of carcinogenic polycyclic hydrocarbons in products of complex composition No. 1423-76 dated 05/12/76. M., 1976.
5. Guidelines for sampling from environmental objects and preparing them for subsequent determination of carcinogenic polycyclic aromatic hydrocarbons: No. 1424-76 dated 05/12/76.
6. Maximum permissible concentrations of chemicals in soil: No. 1968-79 / Ministry of Health of the USSR dated 02.21.79. M., 1979.
7. Maximum permissible concentrations of chemicals in soil: No. 2264-80 dated October 30, 1980 / Ministry of Health of the USSR. M., 1980.
8. Maximum permissible concentrations of chemicals in soil (MPC): No. 2546 of 04/30/82 / Ministry of Health of the USSR. M., 1982.
9. Maximum permissible concentrations of chemicals in soil (MPC): No. 3210-85 dated 02/01/85 / Ministry of Health of the USSR. M., 1985.
10. Sanitary standards for permissible concentrations of chemicals in soil: SanPiN 42-128-1433-87 / Ministry of Health of the USSR. M., 1988.
11. Determination of organic substances in soil and production and consumption waste: Sat. MUK 4.1.1061 - 4.1.1062-01. M.: Federal Center for State Sanitary and Epidemiological Supervision of the Ministry of Health of Russia, 2001.
12. Workshop on agrochemistry / Ed. acad. RAAS V.G. Mineeva. M.: MSU, 2001.
| Xylenes (ortho-, meta-, para-) | 6 | a-methylstyrene | 12 |
| Formaldehyde | 10 | Furfural | 26 |
| Toluene | 11 | Acetaldehyde | 29 |
| Isopropylbenzene | 13 | Styrene | 30 |
| As | 15 | Cg+6 | 28 |
| CH2O | 10 | F | 36, 39 |
| С2Н4О | 29 | H2S | 23 |
| С5Н4О2 | 26 | H2SO4 | 22 |
| s6n6 | 3 | Hg | 18, 20 |
| S7N8 | 11 | KСl | 27 |
| C8H8 | 30 | NO3 | 16 |
| C8H10 | 6 | Mn | 5, 9, 32 |
| С9Н10 | 12, 14 | Ni | 34 |
| S9N12 | 13, 14 | Pb | 19, 20, 35 |
| S20N12 | 1 | s | 21 |
| Co | 31 | Sb | 25 |
| Cu | 33 | V | 4, 5 |
| Cr3+ | 37 | Zn | 38 |
| 50-00-0 | 10 | 7440-50-8 | 33 |
| 50-32-8 | 1 | 7440-62-2 | 4, 5 |
| 71-43-2 | 3 | 7440-66-6 | 38 |
| 75-07-0 | 29 | 7447-40-7 | 27 |
| 98-82-8 | 13, 14 | 7664-93-9 | 22 |
| 100-42-5 | 30 | 7704-34-9 | 21 |
| 108-88-3 | 11 | 7783-06-4 | 23 |
| 1330-20-7 | 6 | 8032-32-1 | 2 |
| 7439-92-1 | 19, 20, 35 | 14797-55-8 | 16 |
| 7439-96-5 | 5, 9, 32 | 16065-83-1 | 37 |
| 7439-97-6 | 18, 20 | 16984-48-8 | 36, 39 |
| 7440-02-0 | 34 | 18540-29-9 | 28 |
| 7440-32-2 | 15 | 25013-15-4 | 12, 14 |
| 7440-36-0 | 25 | 39276-09-0 | 26 |
| 744048-4 | 31 |
What is more important: GI or GL?
Both are important.
The glycemic index reflects the quality of carbohydrates. But it does not show their number. Glycemic load speaks specifically about quantity. Therefore, in order to maintain sugar levels at a relatively constant level, both GI and GL must be taken into account.
So to achieve the same blood sugar level, you can eat twice the amount of a food with a GI of 50 relative to a food with a GI of 100.
In addition, it is necessary to understand that a product with a high glycemic index does not always have a high GL.
A typical example of such a product is watermelon. It has a high GI, but the load is low.
In addition to watermelon, many other fruits and vegetables correspond to this ratio (high GI - low GL).
However, the low GL in many of them does not mean that they are absolutely useful. Since in addition to carbohydrates, which are converted directly into sugar in the body and that is why they can have a negative effect on health, there are also carbohydrates in the world that do not convert into glucose, but have a very strong negative effect on the body.
An example of such carbohydrates is fructose, which is found in abundance in many foods.
In this infographic, you can see how fructose affects the body differently from regular sugar, and why fructose may be even more dangerous in many ways.
Nutrition Data Glycemic Load Estimate
Estimated glycemic loads appear on Nutrition Data (ND) pages and have a format similar to the example on the right (if you don't understand how to use the ND search, see the example here):
Estimated Glycemic Load change if you change the serving size at the top of the page.
Note : For more information on glycemic index values obtained from the University of Sydney, Australia, see GlycemicIndex.com.
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Table of glycemic load and food index
The glycemic index and GL table for the most popular food products is as follows.
| Products | GI | A portion | GN |
| Sweets | |||
| Honey | 87 | 1 tsp | 3 |
| Lollipops | 78 | 28 g | 22 |
| Snickers | 68 | 60 g (half) | 23 |
| Table sugar | 68 | 2 tsp | 7 |
| Strawberry jam | 51 | 2 tsp | 10.1 |
| Dark chocolate | 23 | 35 g | 4.4 |
| Baking and cereals | |||
| French baguette | 95 | 1 piece | 29.5 |
| Donut | 76 | 1 (about 75 g) | 24.3 |
| Waffle (homemade) | 76 | ! (about 75g) | 18.7 |
| Millet | 71 | 150 g | 26 |
| Regular loaf | 70 | 1 piece | 7.7 |
| Corasan | 67 | 1 medium | 17.5 |
| Muesli | 66 | 2/3 cup | 23.8 |
| Oatmeal (quick) | 65 | 1 glass | 13.7 |
| 100% rye bread | 65 | 1 piece | 8.5 |
| Rye bread | 65 | 1 (about 25g) | 11.1 |
| Blueberry muffin | 59 | 1 medium | 30 |
| Regular oatmeal | 58 | 1/2 cup | 6.4 |
| Wheat pita | 57 | one | 17 |
| Oat cookies | 55 | 1 large | 6 |
| Popcorn | 55 | 1 glass | 2.8 |
| Buckwheat | 55 | 150 g | 16 |
| Spaghetti | 53 | 180 g | 23 |
| Potato dumplings | 52 | 150 g | 23 |
| Bulgur | 46 | 150 g | 12 |
| Vanilla sponge cake with vanilla glaze | 42 | 1 piece | 16 |
| Chocolate sponge cake with chocolate icing | 38 | 1 piece | 12.5 |
| Dumplings | 28 | 100 g | 6 |
| Beverages | |||
| Cola | 63 | 330 ml | 25.2 |
| Orange juice | 57 | 1 machine | 14.25 |
| carrot juice | 43 | 1 glass | 10 |
| Cocoa with milk | 51 | 1 glass | 11.7 |
| Grapefruit juice | 48 | 1 glass | 13.4 |
| Pineapple juice | 46 | 1 glass | 14.7 |
| Soy milk | 44 | 1 glass | 4 |
| Apple juice | 41 | 1 glass | 11.9 |
| Tomato juice | 38 | 1 glass | 3.4 |
| Legumes | |||
| Lima beans | 31 | 1 glass | 7.4 |
| Chickpeas | 31 | 1 glass | 13.3 |
| Lentils | 29 | 1 glass | 7 |
| Regular beans | 27 | 1 glass | 7 |
| Soya beans | 20 | 1 glass | 1.4 |
| Peanut | 13 | 1 glass | 1.6 |
| Vegetables | |||
| Carrot | 92 | 1 medium | 1 |
| Beet | 64 | 1 medium | 9.6 |
| Corn | 55 | 1 glass | 61.5 |
| Green pea | 48 | 1/2 cup | 3.4 |
| Tomato | 38 | 1 medium | 1.5 |
| Broccoli | 0 | 1/2 cup (boiled) | 0 |
| Cabbage | 0 | 1/2 cup (boiled) | 0 |
| Celery | 0 | 60 g | 0 |
| Cauliflower | 0 | 100g (1 cup) | 0 |
| Green bean | 0 | 1 glass | 0 |
| Mushrooms | 0 | 70 g | 0 |
| Spinach | 0 | 1 glass | 0 |
| Fruits | |||
| Watermelon | 72 | 1 cup pulp | 7.2 |
| A pineapple | 66 | 1 glass | 11.9 |
| Cantaloupe | 65 | 170 g | 7.8 |
| Canned apricots | 64 | 1 glass | 24.3 |
| Raisin | 64 | 43g | 20.5 |
| Canned peach | 58 | 262g (1 cup) | 28.4 |
| Kiwi | 58 | one | 5.2 |
| Bananas | 51 | 1 medium | 12.2 |
| Mango | 51 | 160 g | 12.8 |
| Orange | 48 | one | 7.2 |
| Canned pears | 44 | 250 g | 12.3 |
| Grape | 43 | 1 glass | 6.5 |
| Strawberry | 40 | 1 glass | 3.6 |
| Apples | 39 | 1 medium without skin | 6.2 |
| Pears | 33 | 1 medium | 6.9 |
| Dried apricots | 32 | 1 glass | 23 |
| Prunes | 29 | 1 glass | 34.2 |
| Peaches | 28 | 1 medium | 2.2 |
| Grapefruit | 25 | 1/2 medium | 2.8 |
| Plums | 24 | one large | 1.7 |
| Cherries | 22 | 1 glass | 3.7 |
| Nuts | |||
| Cashew | 22 | ||
| Almond | 0 | ||
| Hazelnut | 0 | ||
| Macadamia | 0 | ||
| Pecan | 0 | ||
| Walnut | 0 | ||
| Dairy | |||
| Low fat ice cream | 47 | 1/2 cup | 9.4 |
| Milk pudding | 44 | 1/2 cup | 8.4 |
| Milk | 40 | 1 glass | 4.4 |
| Regular ice cream | 38 | 1/2 cup | 6 |
| Yogurt (without additives) | 36 | 1 glass | 6.1 |
*GI and GL data for common foods such as rice and potatoes, as well as all protein and fatty foods, are discussed separately below.
** The table shows average values, especially when it comes to complex dishes, such as baked goods.
GI and GL of plant foods
GI and GL of fruits
Name of GI GN
| Avocado | 15 | 1,35 |
| Apricots | 20 | 2,2 |
| Grapefruits | 22 | 2,4 |
| Plums | 22 | 2,4 |
| Lemons | 29 | 2,6 |
| Peaches | 30 | 2,8 |
| Tangerines | 40 | 3,2 |
| Pomelo | 40 | 4 |
| Apples | 30 | 4,2 |
| Oranges | 35 | 4,2 |
| Pears | 34 | 5,1 |
| Melon | 65 | 5,2 |
| Papaya | 55 | 5,5 |
| Watermelon | 72 | 5,7 |
| Grape | 40 | 6,8 |
| Mango | 55 | 7,3 |
| Kiwi | 50 | 7,5 |
| Pineapples | 66 | 8,6 |
| Bananas | 65 | 15 |
| Raisin | 65 | 42 |
| Dates | 146 | 80,1 |
GI and GL of vegetables
Name of GI GN
| Mushrooms | 10 | 0,1 |
| Leaf lettuce | 10 | 0,3 |
| Tomatoes | 10 | 0,4 |
| Green pepper | 10 | 0,46 |
| Cauliflower | 10 | 0,5 |
| Radish | 15 | 0,5 |
| Zucchini | 15 | 0,5 |
| Green beans | 15 | 0,54 |
| Eggplant | 10 | 0,6 |
| cucumbers | 20 | 0,7 |
| Olives | 15 | 0,9 |
| Pumpkin | 75 | 3,1 |
| Carrot | 35 | 3,5 |
| Beans | 40 | 4 |
| Potato | 65 | 10,4 |
GI of flour products
Name of GI
| Unleavened sourdough bread | 35 |
| Whole grain bread | 45 |
| Bran bread | 45 |
| Oat flour | 45 |
| Wholemeal bread with bran | 50 |
| Simple dryers | 50 |
| Yeast-free dough | 50 |
| Pasta | 50 |
| Tortilla (corn) | 52 |
| Unsweetened pies | 55 |
| Dough for dumplings | 55 |
| Yeast puff pastry | 55 |
| Pita | 57 |
| Rye crackers | 58 |
| Dumplings with cottage cheese | 60 |
| Ciabatta | 60 |
| Dumplings | 60 |
| Spaghetti | 60 |
| Puff pastry | 60 |
| Hamburger buns | 61 |
| Udon noodles | 62 |
| Coconut flour | 62 |
| Black bread | 63 |
| Rye bread | 65 |
| Sweet pies | 65 |
| Potato dumplings | 66 |
| Wheat tortilla | 66 |
| Pancakes | 70 |
| Ravioli | 70 |
| Matzo | 70 |
| Croissants | 70 |
| Wheat crackers | 70 |
| Noodles | 70 |
| Wheat bagels | 72 |
| Crackers | 74 |
| Wheat bread | 75 |
| Seeded rye flour | 75 |
| Puff tongues with filling | 75 |
| Breadcrumbs | 75 |
| Unsweetened waffles | 76 |
| Donuts | 79 |
| loaf | 80 |
| Rye flour | 80 |
| Shortbread dough with sugar | 80 |
| White bread | 85 |
| Wheat flour | 85 |
| Baked pies | 88 |
| Premium wheat flour | 90 |
| Cupcakes (muffins) | 90 |
| Hamburger buns | 92 |
| Rice noodles | 92 |
| Malt bread | 95 |
| White bread | 95 |
| Rice flour | 95 |
| Fried pies | 95 |
| French long loaf (baguette) | 98 |
| Baking | 98 |
| Fried croutons | 100 |
| Pastries and cakes | 100 |
| Cinnabon | 100 |
GI of cereals, legumes, grains
Name of GI
Northern Lights - diabetes prevention (consultation) More details
| Rye bran | 15 |
| Wheat bran | 25 |
| Buckwheat porridge on water | 40 |
| Buckwheat porridge with milk | 60 |
| Pearl barley porridge on water | 45 |
| Pearl barley porridge with milk | 75 |
| Oatmeal on water | 40 |
| Oatmeal cereal | 55 |
| Oatmeal with milk | 80 |
| Muesli | 85 |
| Millet porridge on water | 50 |
| Millet porridge with milk | 70 |
| Sprouted wheat | 15 |
| Wheat porridge on water | 70 |
| Wheat porridge with milk | 95 |
| Semolina porridge on water | 75 |
| Semolina porridge with milk | 98 |
| Boiled white rice | 85 |
| Boiled brown rice | 50 |
| Boiled wild black rice | 50 |
| Chickpeas | 30 |
| Canned chickpeas | 40 |
| Mung bean peas | 25 |
| Quinoa cereal | 35 |
| Amaranth groats | 40 |
| Potato flakes | 95 |
| Canned corn | 60 |
| Corn porridge | 66 |
| Cornflakes | 85 |
| Almond flour | 30 |
| Lentils | 25 |
| Lentils boiled in water | 30 |
| Dry peas | 25 |
| Peas (canned) | 45 |
| Pea porridge | 25 |
| Beans | 35 |
| Beans, boiled | 30 |
| Beans, canned | 59 |
GI of animal productsGI of fish and seafood
Name of GI
| Cod | — |
| Mussels | — |
| Crabs | — |
| Pike | — |
| Flounder | — |
| Crayfish | — |
| Turtle | — |
| Lobster | — |
| Boiled squid (steamed) | — |
| Hake | — |
| Zander | — |
| Shrimp | — |
| Pollock | — |
| Som | — |
| tilapia | — |
| Breakout caviar | 5 |
| Sturgeon | — |
| Steamed tuna | — |
| Lobsters | 5 |
| Pink salmon | — |
| Carp | — |
| Trout | — |
| Fried squid | 5 |
| Balyk, sturgeon, fish, cold smoked | — |
| Tuna canned | — |
| Oysters | 10 |
| Black caviar | 5 |
| Salmonidae | — |
| Acne | — |
| Red caviar | 5 |
| Dried anchovies | 5 |
| Anchovy paste | 10 |
| Nori seaweed | 30 |
| Cod liver | 5 |
Meat GI
Name of GI
| Chicken bouillon | — |
| Meat broth | — |
| Frog legs | — |
| Beef kidneys | — |
| Chicken gizzards | — |
| Veal | — |
| Pork kidneys | — |
| suckling pig | — |
| Pork liver | 50 |
| Crocodile meat | — |
| Chicken breast | — |
| Pork steak | |
| Beef brains | — |
| Beef liver | 50 |
| Quail | — |
| Chicken liver | — |
| Pork tenderloin | — |
| Pork lean | — |
| Chicken mince | — |
| Pork fillet | — |
| Chicken (without skin) | — |
| Beef fillet | — |
| Chicken hearts | — |
| Beef tongue | — |
| Chick | — |
| Smoked chicken | — |
| Chicken legs | — |
| Beef Stroganoff | 50 |
| Beef lean | — |
| Fried chicken | — |
| Pork tongue | — |
| Mutton | — |
| Meat pate | 50 |
| Beef tenderloin | — |
| Broiler | — |
| Beef steak | — |
| Minced pork | — |
| Chicken wings | — |
| Beef brisket | — |
| Chicken with skin | — |
| Ham | 10 |
| Jerky | — |
| Boiled sausage | — |
| Pork | — |
| Soy mince | 45 |
| Turkey (lean) | — |
| Rack of pork ribs | — |
| Beef (minced meat) | 50 |
| Parma ham, prosciutto | — |
| Sausages | — |
| Liver pate | 60 |
| Dumplings (4 pcs.) | 60 |
| Pork sausages | — |
| Pork sausages | 28 |
| Pork knuckle | — |
| Smoked duck | — |
| Cutlets | 50 |
| Duck | — |
| Goose | — |
| Servelat sausage | 10 |
| Smoked sausage | — |
| Buzhenina | — |
| Pork belly | — |
| Salted lard | — |
| Smoked lard | — |
| Pork bacon | — |
Is it possible to independently calculate the GI of complex dishes?
It turns out that yes, it is possible.
In order to independently calculate the glycemic index of complex dishes, you need to multiply the percentage that a given carbohydrate makes up of the total amount of carbohydrates in the mixture by its GI. And then add up all the results obtained.
The glycemic index calculated in this way turns out to be very accurate. Except in some special cases.
Reduced GI in fatty foods
A large amount of fat in a dish can slightly reduce the actual GI compared to the calculated one.
Pizza mystery
It has long been observed that pizza increases blood glucose levels significantly more and for a longer period of time than its calculated GI values would suggest.
Scientists cannot explain why this happens. But this is a fact. Moreover, the effect of pizza is even stronger than that of products with a higher glycemic index.
What are the conclusions?
To maintain a healthy weight, you need to burn as many calories as you consume. To lose weight, you need to burn more calories than you consume. Weight loss is best achieved through a combination of reducing calories in your diet and increasing your physical activity. The GI diet can provide the guidance you need to help you make healthy eating choices. Researchers who maintain the GI database caution that the glycemic index should not be used in isolation and that other nutritional factors—calories, fat, fiber, vitamins and other nutrients—should be taken into account.
General information
In physics, force is defined as a phenomenon that changes the motion of a body. This can be either the movement of the whole body or its parts, for example, during deformation. If, for example, you lift a stone and then let it go, it will fall because it is pulled to the ground by the force of gravity. This force changed the movement of the stone - from a calm state it moved into accelerated motion. When falling, the stone will bend the grass to the ground. Here, a force called the weight of the stone changed the movement of the grass and its shape.
Force is a vector, that is, it has a direction. If several forces act on a body at the same time, they can be in equilibrium if their vector sum is zero. In this case, the body is at rest. The rock in the previous example will probably roll along the ground after the collision, but will eventually stop. At this moment, the force of gravity will pull it down, and the force of elasticity, on the contrary, will push it up. The vector sum of these two forces is zero, so the stone is in equilibrium and does not move.
In the SI system, force is measured in newtons. One newton is the vector sum of forces that changes the speed of a one-kilogram body by one meter per second in one second.
Glycemic index: glucose and energy
As I said above, carbohydrates are the MAJOR source of energy for humans.
But this energy is presented in the human body in the form of glycogen polysaccharide, which is found in the form of solid granules in various human tissues, mainly in the muscles and liver.
Glycogen is a “quick access” energy source - every time we need to get up, lift weights or go for a run, our body first turns to glycogen stores, because. This is the CHEAPEST FUEL for the body.
It, like any other carbohydrate, when broken down, releases 4.1 kilocalories of energy and 0.4 grams of water.
The total amount of glycogen in the human body is on average 100-120 grams, and in athletes with greater muscle mass it will be even greater due to the greater “capacity” of the muscles.
Before turning into glycogen, any carbohydrate in our body must be broken down into the form of a monosaccharide - glucose, which then enters the blood and, with the help of the transport hormone insulin, is delivered to its destination, supplying tissues with energy and accumulating in the form of glycogen.
If the amount of glucose is excessive, i.e. The energy needs of the body will be less than the energy supply, our body begins to ACCUMULATE it in reserve, in the most convenient form, converting glucose into fat.
EXCESS GLUCOSE = EXTRA FAT!
One gram of fat, when oxidized, releases 9 kilocalories of energy, which is more than 2 times more than glycogen is capable of producing.
Thus, the process of energy exchange can be very simply represented as the following sequence:
Consumption of carbohydrates => breaking down carbohydrates into glucose => transporting it using insulin => converting glucose into glycogen and fat.
If external carbohydrates are not enough to replenish energy reserves, the body turns to fat reserves.
This is the basis for the most effective methods for losing weight or reducing the percentage of body fat.
Any diet, no matter how cleverly it is called, be it a BUTCH diet or a KETO diet, for example, in the end it always comes down to one simple rule: ENERGY DEFICIT (we eat less, spend more).
Be sure to read my article on how to lose weight quickly.
Several stages of the energy metabolism process can be distinguished.
- After 6-8 hours from the last carbohydrate meal, the blood glucose level becomes minimal, averaging 1 gram per 1 liter of blood. By the way, against the background of this, the level of a hormone called ghrelin, which is also called the “hunger hormone,” begins to rise.
- After ingesting carbohydrates, a stage of hyperglycemia occurs, when glucose levels rise sharply. The pancreas responds by producing insulin, which delivers glucose (or anything else) to various tissues of the body.
- Over time, the amount of glucose decreases again, which means the onset of hypoglycemia (low blood glucose levels).
The ideal situation for us, as athletes, is when the pancreas secretes insulin evenly, i.e. the amount of glucose in the blood is maintained at approximately the same level.
And for those who are losing weight, it will be better if the glucose level is more often low than high.
This is why it is important for people with diabetes to monitor the amount of carbohydrates and the glycemic index of food, since their insulin production is impaired and excess glucose in the blood should not be allowed.
So, for simplicity, we can consider that the amount (level) of glucose in the blood is nature's way of delivering energy to the places where it is needed.
The glycemic index of foods shows us how much carbohydrate from food enters the bloodstream in the form of glucose.
Glucose is taken as the REFERENCE unit of the glycemic index - its level in the blood two hours after administration is taken to be 1.0 or 100%.
Obviously, different foods have different rates of conversion to glucose, since monosaccharides require virtually no “processing” (they enter the blood almost immediately, making it “sweeter”), while polysaccharides must be converted into glucose.
If fiber, chitin or pectin is present in food products, then, being polysaccharides, they are not digested, which also affects the amount of glucose produced.
The glycemic index also depends on the METHOD OF PROCESSING THE PRODUCTS.
The longer the heat treatment, the more polysaccharides are destroyed under the influence of temperature, which increases the GI of the prepared dish.
So, the GI of raw carrots is 20, while boiled carrots will already be 40. This must be taken into account when calculating.
Another factor that has a serious impact on carbohydrate metabolism is the level of insulin production, but for simplicity we will assume that it corresponds to normal (naturally or through injections).
Scientists have divided all carbohydrate-containing foods not only by the amount of carbohydrate they contain, but also by the glycemic index.
The following groups are distinguished:
- with a low GI level (less than 55);
- with an average GI level (56-69);
- with a high GI level (more than 70).
It has also been established that the glycemic level of foods is influenced not only by the amount of fiber, chitin or pectin, but also by the combination of carbohydrates with other substances - fat and protein (protein).
They reduce the glycemic index of the diet.
Those. here we are not talking about the PRODUCT, but about the entire RATION (menu).
Therefore, in order not to bother calculating the glycemic level of foods, scientists have found that you can safely accept their value in the diet, trying to consume carbohydrates with a GI of less than 45 (which does not always work out perfectly, since we are not robots, but the main thing is to approximately stick to this rules).
This figure was established experimentally - consumption of foods with a glycemic index of less than 45 percent creates minimal stress on the pancreas and prevents excess glucose into the blood.
Glycemic index of foods, what is it?
If you follow the classic definition, the glycemic index (denoted as GI, GI) is a relative indicator of the effect of carbohydrates from food on increasing blood glucose levels.
It was first introduced in 1981 by Canadian professor David J. A. Jenkins of the University of Toronto in studies that determined the effect of carbohydrates on increasing blood glucose levels in people with diabetes.
But before we move on to the glycemic index itself, let's look at carbohydrates.
Carbohydrates are organic compounds consisting of hydrocarbon molecules and a hydroxyl group. Actually, we talked about them in the article that I gave you at the link just above.
They appeared as a result of photosynthesis processes in plants and are a transformed form of solar energy.
Carbohydrates are one of the most important substances for living organisms. For example, in the human body, carbohydrates play the role of the SIMPLE AND AVAILABLE source of energy!
Thus, plants consist of more than 70 percent carbohydrates, animals and humans have a lower percentage of carbohydrates, which reaches 2-5 percent of the total body weight.
Each carbohydrate, regardless of the complexity of its structure, is broken down by hydrolysis into elementary components, which are called monomers or saccharides.
You must understand that no matter how complex a carbohydrate is, the body will ALWAYS break it down into its simplest components.
Now a little lower I will give you a little terminology, namely what carbohydrates are broken down into, don’t be alarmed, there’s nothing wrong with that. I will try to explain in elementary language.
If we use scientific terminology, then, depending on the amount of saccharides in the carbohydrate composition, we distinguish:
- monosaccharides;
- disaccharides;
- polysaccharides.
Monosaccharides, as their name suggests, consist of one elementary structural element - MONOMER.
In the natural environment the most common are:
- D-glucose, which is a constituent element of more complex compounds.
- Fructose is a monosaccharide found in fruits that gives them their sweetness.
In disaccharides, a carbohydrate consists of two monomers. To put it simply, we can assume that disaccharides are highly soluble substances with a sweet taste, these include:
- sucrose - the sugar we know from cane or sugar beets;
- lactose – so-called milk sugar;
- maltose – malt sugar contained in sprouted grains of some plants (barley, rye, wheat, etc.).
Polysaccharides can contain from three (trisaccharides) to as many as several hundred monomers!
If the number of saccharides does not exceed ten units, they are called oligosaccharides; they are a special case of polysaccharides, while disaccharides are a special case of oligosaccharides.
I hope I didn't confuse you)
Polysaccharides include a whole class of substances that play a vital role in the structure and energy metabolism of living beings.
Now I will list, I think, the well-known polysaccharides:
- Starch is the main energy store in plants.
- Glycogen, a substance whose functions in higher animals and humans are similar to the functions of starch in plants, is a source of “fast” energy and accumulates mainly in the muscles and liver in the form of solid granules.
- Chitin is a building material for the tissues of fungi and the shells (shells) of invertebrate animals; it is not digested by humans.
- Cellulose is a polysaccharide that is the main building material in the plant world. For example, cotton is almost 100% cellulose. The substance is not subject to hydrolysis in the human digestive tract, but plays an important role in digestion, working as a natural “millstone” in the intestines.
- Muramin is a building material for bacterial walls.
- Dextran is a carbohydrate substance resulting from the activity of bacteria.
- Pectin is a jelly-forming (in the presence of organic acids) compound found primarily in fruits and berries that is not digested by the human body.
So, as you can easily see, a person eats many different carbohydrates.
Remember!
- If a carbohydrate has a simple structure (mono- and disaccharides), then they are classified as SIMPLE CARBOHYDRATES.
- If there are more monomers, then the carbohydrate is classified as COMPLEX CARBOHYDRATES!
In general, this is the most important thing that needed to be understood.
Let's see how the human body extracts energy from carbohydrates.
GN and diabetes
Foods containing high GI and GN values have a strong effect on blood composition.
An increase in glucose levels leads to increased production of insulin, which necessitates the need to follow a low-carbohydrate diet and keep track of the GL of meals.
Non-insulin-dependent diabetes requires the study of additional characteristics of products (calorie content, amount of carbohydrates, GI).
People with type 1 disease have to constantly inject the hormone, so they should take into account the period of absorption of glucose contained in each specific product.
It is important for patients to know the speed of action of insulin and the factors influencing its sensitivity in order to eat properly.
A diagnosis such as diabetes is made on the basis of a special test - a glycemic curve, the norm of which has its own values for each stage of the study.
The analysis determines glucose levels on an empty stomach and several times after exercise. Glycemia should return to normal values within two hours from the moment of taking the special solution. Any deviations from the norm indicate the onset of diabetes development.
