知道自己吃下去啥,请大家了解一下升糖指数和升糖负荷。

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Glycemic Index and Glycemic Load Chart

 一、食物升糖指数 (Glycemic Index)

      食物升糖指数用来衡量的碳水化合物升高血糖的速度,将葡萄糖的升糖指数定为基准值100,其它食物与之形成对应指数。

         升糖指数55以下者为低升糖指数食物;

         升糖指数为56-69之间者为中等升糖指数食物;

         升糖指数大于70者为高升糖指数食物。

    低升糖指数食物滞留于消化道中时间长,吸收率低,葡萄糖释放缓慢,进入血液速度慢、达到的峰值低,胰岛素峰值相应低。高升糖指数食物则与之相反。不利于体重控制,对体胖并有胰岛素耐受者有增加心脑血管疾病和癌症的危险。

    食物中纤维含量越高,升糖指数越低。食物加工时间越长,温度越高,升糖指数越高。有人为控制体重,晚餐饮大米稀饭。殊不知其升糖指数可达80以上。

 

二、升糖负荷 (Glycemic Load)

      升糖指数仅表明某种碳水化合物转为血糖的速度,但未考虑到摄入量对血糖的影响。而升糖负荷则为更全面的概念,它同时兼顾了食物的升糖指数、摄入量对血糖的影响。

         升糖负荷等于或低于10为低升糖负荷食物;

        升糖负荷界于11-19者为中升糖负荷食物;

        升糖负荷等于或大于20者为高升糖负荷食物。

    低升糖负荷食物的升糖指数低,而高或中升糖负荷的食物的升糖指数则可低可高。如:西瓜的升糖指数较高为72,貌似可怕。以120克为例,它的升糖负荷才约为4,如少量食用则无碍。

To help you understand how the foods you are eating might impact your blood glucose level, here is a listing of the glycemic index and glycemic load, per serving, for more than 100 common foods.

FOOD Glycemic index (glucose = 100) Serving size (grams) Glycemic load per serving
BAKERY PRODUCTS AND BREADS      
Banana cake, made with sugar 47 60 14
Banana cake, made without sugar 55 60 12
Sponge cake, plain 46 63 17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 111 24
Apple muffin, made with rolled oats and sugar 44 60 13
Apple muffin, made with rolled oats and without sugar 48 60 9
Waffles, Aunt Jemima® 76 35 10
Bagel, white, frozen 72 70 25
Baguette, white, plain 95 30 14
Coarse barley bread, 80% kernels 34 30 7
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Pumpernickel bread 56 30 7
50% cracked wheat kernel bread 58 30 12
White wheat flour bread, average 75 30 11
Wonder® bread, average 73 30 10
Whole wheat bread, average 69 30 9
100% Whole Grain® bread (Natural Ovens) 51 30 7
Pita bread, white 68 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
BEVERAGES      
Coca Cola® (US formula) 63 250 mL 16
Fanta®, orange soft drink 68 250 mL 23
Lucozade®, original (sparkling glucose drink) 95 250 mL 40
Apple juice, unsweetened 41 250 mL 12
Cranberry juice cocktail (Ocean Spray®) 68 250 mL 24
Gatorade, orange flavor (US formula) 89 250 mL 13
Orange juice, unsweetened, average 50 250 mL 12
Tomato juice, canned, no sugar added 38 250 mL 4
BREAKFAST CEREALS AND RELATED PRODUCTS      
All-Bran®, average 44 30 9
Coco Pops®, average 77 30 20
Cornflakes®, average 81 30 20
Cream of Wheat® 66 250 17
Cream of Wheat®, Instant 74 250 22
Grape-Nuts® 75 30 16
Muesli, average 56 30 10
Oatmeal, average 55 250 13
Instant oatmeal, average 79 250 21
Puffed wheat cereal 80 30 17
Raisin Bran® 61 30 12
Special K® (US formula) 69 30 14
GRAINS      
Pearled barley, average 25 150 11
Sweet corn on the cob 48 60 14
Couscous 65 150 9
Quinoa 53 150 13
White rice, boiled, type non-specified 72 150 29
Quick cooking white basmati 63 150 26
Brown rice, steamed 50 150 16
Parboiled Converted white rice (Uncle Ben's®) 38 150 14
Whole wheat kernels, average 45 50 15
Bulgur, average 47 150 12
COOKIES AND CRACKERS      
Graham crackers 74 25 13
Vanilla wafers 77 25 14
Shortbread 64 25 10
Rice cakes, average 82 25 17
Rye crisps, average 64 25 11
Soda crackers 74 25 12
DAIRY PRODUCTS AND ALTERNATIVES      
Ice cream, regular, average 62 50 8
Ice cream, premium (Sara Lee®) 38 50 3
Milk, full-fat, average 31 250 mL 4
Milk, skim, average 31 250 mL 4
Reduced-fat yogurt with fruit, average 33 200 11
FRUITS      
Apple, average 36 120 5
Banana, raw, average 48 120 11
Dates, dried, average 42 60 18
Grapefruit 25 120 3
Grapes, black 59 120 11
Oranges, raw, average 45 120 5
Peach, average 42 120 5
Peach, canned in light syrup 52 120 9
Pear, raw, average 38 120 4
Pear, canned in pear juice 44 120 5
Prunes, pitted 29 60 10
Raisins 64 60 28
Watermelon 72 120 4
BEANS AND NUTS      
Baked beans 40 150 6
Black-eyed peas 50 150 15
Black beans 30 150 7
Chickpeas 10 150 3
Chickpeas, canned in brine 42 150 9
Navy beans, average 39 150 12
Kidney beans, average 34 150 9
Lentils 28 150 5
Soy beans, average 15 150 1
Cashews, salted 22 50 3
Peanuts 13 50 1
PASTA and NOODLES      
Fettucini 32 180 15
Macaroni, average 50 180 24
Macaroni and Cheese (Kraft®) 64 180 33
Spaghetti, white, boiled, average 46 180 22
Spaghetti, white, boiled 20 min 58 180 26
Spaghetti, whole-grain, boiled 42 180 17
SNACK FOODS      
Corn chips, plain, salted 42 50 11
Fruit Roll-Ups® 99 30 24
M & M's®, peanut 33 30 6
Microwave popcorn, plain, average 65 20 7
Potato chips, average 56 50 12
Pretzels, oven-baked 83 30 16
Snickers Bar®, average 51 60 18
VEGETABLES      
Green peas 54 80 4
Carrots, average 39 80 2
Parsnips 52 80 4
Baked russet potato 111 150 33
Boiled white potato, average 82 150 21
Instant mashed potato, average 87 150 17
Sweet potato, average 70 150 22
Yam, average 54 150 20
MISCELLANEOUS      
Hummus (chickpea salad dip) 6 30 0
Chicken nuggets, frozen, reheated in microwave oven 5 min 46 100 7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 100 22
Pizza, Super Supreme (Pizza Hut®) 36 100 9
Honey, average 61 25 12

The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. 31, number 12, pages 2281-2283.

Glycemic Index and Glycemic Load are used in The Glycemic Index Diet (or Slow-Carb Diet) to help you decide which foods to eat based on which foods will keep you full for the longest time throughout the day. To make this easy, we’ve included a glycemic index food chart as well as well as a list of foods by their glycemic load.

 

Glycemic Index and Glycemic Load are used in The Glycemic Index Diet (or Slow-Carb Diet) to help you decide which foods to eat based on which foods will keep you full for the longest time throughout the day. To make this easy, we’ve included a glycemic index food chart as well as well as a list of foods by their glycemic load.

 

Glycemic Index and Glycemic Load Ranges

What is the Glycemic Index?


The Glycemic Index ranks carbohydrates based on how they impact your blood sugar level on a scale from 1 to 100. Foods with a glycemic index of 55 or less are low GI foods and foods with a glycemic index of 70 or higher are high GI foods. When we say “impact your blood sugar,” take it to mean “how quickly the foods are digested.” Of course, the longer the better.

 

Low Glycemic Index Foods vs. High Glycemic Index Foods

Foods with a low glycemic index are digested slowly and have a more steady impact on your blood sugar level (i.e. have a slow glycemic response). These foods provide sustained energy to your body and keep you fuller for longer. Foods with a high glycemic index are digested quickly and cause a more immediate spike in your blood sugar level (i.e. have a fast glycemic response). These foods give you a burst of energy, followed by a plateau or crash which leads to hunger and cravings.

The glycemic response is why some of these foods are referred to as slow carbs – they digest slowly, result in a slow glycemic response, and ultimately they keep you full for longer.

What is Glycemic Load?

The glycemic index on its own is an incomplete measurement. While it tells you how quickly a carbohydrate impacts your blood sugar level, it does not take into account how much of the carbohydrate you’re actually consuming per serving and therefore how much of an impact it makes on your blood sugar level. This is an important consideration because if you consume a high GI food that only has a few grams of carbohydrates in it, you don’t have to worry about impact on blood sugar level.

Glycemic load fixes this problem by using the following calculation: (Grams of carbohydrate in the food x GI of the food) / 100

Low Glycemic Load Foods vs. High Glycemic Load Foods

Foods with a glycemic load of 10 or less are low GL foods and foods with a glycemic load of 20 or more are high GL foods.

Example: Pumpkins have a glycemic index of 72 which makes them a high GI food, however, they only have 6 grams of carbohydrate per 100 gram serving, giving them a low glycemic load. You can eat pumpkin without having to worry about spikes in your blood sugar level. Using the calculation above, we get a glycemic load of (6 x 72) / 100 = 4.32 which is less than 10.

Glycemic Index Chart

Glycemic Index of common foods.

Glycemic Index of Common Foods.

Glycemic Load Chart

Glycemic Load of Selected Foods

Glycemic Load of Selected Foods.

Glycemic Index and Glycemic Load of 750 Foods

Glycemic Index of Sweeteners

As you’ll see very clearly, not all sweeteners are made equal and therefore not all sweets (or soft-drinks, whatever your vice) are made equal.

Glycemic Index of Sweeteners

所有跟帖: 

多谢饿狼陀医生。 -swj2000- 给 swj2000 发送悄悄话 swj2000 的博客首页 (0 bytes) () 01/11/2017 postreply 10:38:59

不客气。 病从口入。 平时多注意, 身体少出毛病, 预防为主。 -饿狼陀- 给 饿狼陀 发送悄悄话 饿狼陀 的博客首页 (0 bytes) () 01/11/2017 postreply 11:11:50

每天吃ICE CREAM, 还好啊...GI在中间... -桃花好运- 给 桃花好运 发送悄悄话 (0 bytes) () 01/11/2017 postreply 10:54:42

这不是啥好东西, 少吃为妙。 -饿狼陀- 给 饿狼陀 发送悄悄话 饿狼陀 的博客首页 (0 bytes) () 01/11/2017 postreply 11:12:36

第一个表中为什么 Carrots 升糖指数那么高?大于85,是不是错了? -yddad- 给 yddad 发送悄悄话 (0 bytes) () 01/11/2017 postreply 11:13:15

可能是错了。 升糖指数应该是 39, 升糖负荷时2. 很健康的食品。 -饿狼陀- 给 饿狼陀 发送悄悄话 饿狼陀 的博客首页 (456 bytes) () 01/11/2017 postreply 11:25:25

应该是对的,我又查了一下资料,carrot GI 高,但是GL 低 -yddad- 给 yddad 发送悄悄话 (773 bytes) () 01/11/2017 postreply 12:30:08

确实,GL量很重要。光看GI,白糖在上面表里是GI 65,卖糖商人协会于是说, -虎嗅蔷薇- 给 虎嗅蔷薇 发送悄悄话 (587 bytes) () 01/11/2017 postreply 12:51:26

到是没有撒谎,这是指一个tpsb(12g)sugar 的含量 -yddad- 给 yddad 发送悄悄话 (38 bytes) () 01/11/2017 postreply 13:04:22

对的,没有撒谎,但可以误导忽悠 -虎嗅蔷薇- 给 虎嗅蔷薇 发送悄悄话 (0 bytes) () 01/11/2017 postreply 13:07:34

想吃糖, 吃蜂蜜。GI 和GL 都较低。 -饿狼陀- 给 饿狼陀 发送悄悄话 饿狼陀 的博客首页 (0 bytes) () 01/11/2017 postreply 13:13:15

起初因为果糖含量的问题我很少吃蜂蜜,听说fructose不是肠道吸收而是由肝脏代谢的(所以不怎么升血糖),但有个说法是太多果糖致 -虎嗅蔷薇- 给 虎嗅蔷薇 发送悄悄话 (418 bytes) () 01/11/2017 postreply 13:36:06

人都是喜欢甜味的,我喜欢红薯和倭瓜就是因为它甜,土豆我就无所谓。不吃土豆一点不想。 -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 13:44:51

倭瓜就是南瓜吗?那种日本小南瓜特别好吃,我是带皮煮或烤的因此纤维挺高,对我来说一次吃1-1.5 cup, 没问题。 -虎嗅蔷薇- 给 虎嗅蔷薇 发送悄悄话 (498 bytes) () 01/11/2017 postreply 14:05:07

日本小南瓜你扎手指测出来的, 饿狼陀医生的贴里也专门提到了。那我就照吃了! -lawattaction- 给 lawattaction 发送悄悄话 (393 bytes) () 01/11/2017 postreply 14:16:18

我还关心红薯,你也能吃1-1.5 cup吗?我猜红薯的GL一定比倭瓜的高?红薯的营养也一定比倭瓜高? -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 14:19:55

我常吃红薯。一次一个那样。没关心过具体营养。现在只要多样化,还会缺营养吗? -虎嗅蔷薇- 给 虎嗅蔷薇 发送悄悄话 (429 bytes) () 01/11/2017 postreply 14:36:59

太复杂了!难怪父母都有,他们哪有那么多知识去防范!any way 我会扎手指了,这简直是搞科研! -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 14:55:14

还有一种薯叫凉薯,low GI,叫Jicama,墨西哥地瓜,我拿来生吃,很好吃,味道象荸荠。据说里面含各种prebiotics, -虎嗅蔷薇- 给 虎嗅蔷薇 发送悄悄话 (78 bytes) () 01/11/2017 postreply 15:03:05

谢谢!有空找找Jicama。我现在的米饭里参扁豆或其它豆,上面在放几块红薯或倭瓜,一锅就出来了。 -lawattaction- 给 lawattaction 发送悄悄话 (291 bytes) () 01/11/2017 postreply 15:21:55

这东西我也爱吃!小时候就吃过,大人说这东西特别去火。 -viewfinder- 给 viewfinder 发送悄悄话 viewfinder 的博客首页 (0 bytes) () 01/11/2017 postreply 16:16:07

这是好消息。谢谢!我也特别爱吃这种南瓜。 -viewfinder- 给 viewfinder 发送悄悄话 viewfinder 的博客首页 (0 bytes) () 01/11/2017 postreply 16:14:56

我家里没糖也没蜂蜜。因为store 里的蜂蜜都加糖了,所以我不买。今年夏天我会想法买一些local 产的,没经过加工的 -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 14:07:52

不过量,肯定没问题...即使是白糖,也是量与自己代谢能力是否匹对的问题,不是糖本身的问题 -虎嗅蔷薇- 给 虎嗅蔷薇 发送悄悄话 (0 bytes) () 01/11/2017 postreply 14:11:47

想问问你,有没有用Truvia一类的代糖做过烘培? -viewfinder- 给 viewfinder 发送悄悄话 viewfinder 的博客首页 (0 bytes) () 01/11/2017 postreply 16:17:34

没用过。Truvia是 erythritol(和木糖醇Xylitol类似的一种sugar alcohol)+ Stevia的混合 -虎嗅蔷薇- 给 虎嗅蔷薇 发送悄悄话 (370 bytes) () 01/11/2017 postreply 16:44:59

谢谢! -viewfinder- 给 viewfinder 发送悄悄话 viewfinder 的博客首页 (0 bytes) () 01/11/2017 postreply 16:54:04

你的菜种的那么好,应该试试自己养蜂,不就不用担心蜂蜜掺糖了。 -liaozhong- 给 liaozhong 发送悄悄话 liaozhong 的博客首页 (0 bytes) () 01/12/2017 postreply 11:55:35

谢谢饿狼陀医生!信息量太大,咱们抓主要矛盾。大家说说哪些不吃或少吃吧;哪些应该多吃 -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 12:05:06

要少吃的有:pizza, yam and sweet potato,Black-eyed peas 也别吃了。 -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 12:06:14

同意尽量少吃Pizza,yam and sweet potato是好东西呀 -coach1960- 给 coach1960 发送悄悄话 coach1960 的博客首页 (0 bytes) () 01/11/2017 postreply 12:14:24

sweet potato 的升糖指数和升糖负荷都高 -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 12:34:48

要多吃:chickpea, soy bean, 花生和花生酱,carrot -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 12:08:35

是,只有要全面了解,才能找到自己喜欢吃的,且不至于导致血糖失控, 体重飘升的食物。 -饿狼陀- 给 饿狼陀 发送悄悄话 饿狼陀 的博客首页 (0 bytes) () 01/11/2017 postreply 12:20:01

没看见倭瓜的GI and GL, 就是想和sweet potato 比一下。谁能给加上? 按Serving size (gram -lawattaction- 给 lawattaction 发送悄悄话 (45 bytes) () 01/11/2017 postreply 13:08:33

For a serving size of 80 grams, butternut squash glycemic index: -饿狼陀- 给 饿狼陀 发送悄悄话 饿狼陀 的博客首页 (302 bytes) () 01/11/2017 postreply 17:05:42

你说的瓜我都不吃,其实就想知道倭瓜(日本小南瓜)的。thank you any way. -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 17:40:27

还真找到了中文的。升糖指数 75, 每一百克升糖负荷 2-11。 -饿狼陀- 给 饿狼陀 发送悄悄话 饿狼陀 的博客首页 (4906 bytes) () 01/11/2017 postreply 18:15:07

大谢!它是个好东西。我就是用它替代部分大米的。倭瓜子营养价值极高,过去都出口日本。 -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 20:52:08

以前看过一篇文章说空口吃米饭升糖指数很高,但如果和麻婆豆腐一起吃就很低了 -dudaan- 给 dudaan 发送悄悄话 dudaan 的博客首页 (32 bytes) () 01/11/2017 postreply 14:36:27

是的。我有体验。 -swj2000- 给 swj2000 发送悄悄话 swj2000 的博客首页 (0 bytes) () 01/11/2017 postreply 17:06:34

就是说,米饭配豆腐就对了? -闪电- 给 闪电 发送悄悄话 (0 bytes) () 01/11/2017 postreply 18:38:39

如果对了,加一点肉末,是一道不错的菜。 -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 21:05:06

I do not know, it does not sound right. -饿狼陀- 给 饿狼陀 发送悄悄话 饿狼陀 的博客首页 (241 bytes) () 01/11/2017 postreply 17:11:24

据说碳水化合物和蛋白质、脂肪、或者纤维素一起吃的话,血糖上升速度会降低。 -viewfinder- 给 viewfinder 发送悄悄话 viewfinder 的博客首页 (203 bytes) () 01/11/2017 postreply 17:17:15

不对,碳水化合物和蛋白质、脂肪、或者纤维素,多数情况就是在一起吃的:比如饺子和pizza,升糖快着泥 -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 17:23:06

米饭加上油升糖指数会下降更多。糖释放得慢了,这跟升糖指数的定义有关。 -吃与活- 给 吃与活 发送悄悄话 吃与活 的博客首页 (47 bytes) () 01/11/2017 postreply 20:00:55

赞同 viewfinder,除了胃排空变慢, 黄豆中还含有大量类黄酮,有降血糖的功能,可能豆腐中含量也很高吧,而且因人而异。 -欲千北- 给 欲千北 发送悄悄话 欲千北 的博客首页 (0 bytes) () 01/11/2017 postreply 20:05:13

sweet potato和Yam难道不是同一个东东吗?另外,今天我的内分泌专科医生建议我可以多吃sweet potato,说是好 -香草仙子- 给 香草仙子 发送悄悄话 香草仙子 的博客首页 (216 bytes) () 01/11/2017 postreply 19:52:33

你的HbA1c 是多少? -lawattaction- 给 lawattaction 发送悄悄话 (0 bytes) () 01/11/2017 postreply 21:02:41

在美国的超市,是一种东西的两个品系 -dudaan- 给 dudaan 发送悄悄话 dudaan 的博客首页 (0 bytes) () 01/12/2017 postreply 02:33:43

不要太担心, 关键是积极面对, 力争把血糖控制好。祝好! -饿狼陀- 给 饿狼陀 发送悄悄话 饿狼陀 的博客首页 (0 bytes) () 01/12/2017 postreply 06:53:52

Yam 是山药,http://www.cqvip.com/qk/95979x/200404/9502717.html -kingfish2010- 给 kingfish2010 发送悄悄话 kingfish2010 的博客首页 (1557 bytes) () 01/11/2017 postreply 23:18:36

长知识了。我特爱吃西瓜,但直到糖份多,不敢随意吃,这下好了。 -Pink-Lotus- 给 Pink-Lotus 发送悄悄话 (0 bytes) () 01/12/2017 postreply 11:57:19

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