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.
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 Load Chart
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.