常见食物的升糖指数表.docx

常见食物的升糖指数表食物名称升糖指数食物名称升糖指数食物名称升糖指数干枣102±1马铃薯56±1梨36±3葡萄糖100±0爆米花55±1苹果36±2精米87±2芒果55±0面条36±1南瓜75±9燕麦饼干541豌豆32±1面粉/小米74±2香蕉53±6草莓32±0蜂蜜73±15甜玉米53±2扁豆29±1西瓜72±13养麦53±1桃子28±0硬面包圈70±2甘薯52±2全脂奶27±7胡萝卜71±22猕猴桃52±0刀豆27±5白百包68±2蛋糕50±10匍萄柚25±0菠萝66±0玉米饼47±2李子24±0蔗糖65±4乳糖46±3大麦23±2葡萄干62±2葡萄43±0果糖23±1冰激凌61±7橘子43±0樱桃22±0汉堡包60±1全麦麦片40±2黄豆18±3木瓜58±0全麦40±2花生米13±2糙米56±2玉米39±1普通食物血糖指敷表，以葡萄糖血糖指敷（升糖指数）舄100基敷Glycemic Index （GI） of Foods, Based on a Glucose GI of 100普通食物血糖指敷表，以葡萄糖血糖指敷（升糖指数）舄100基敷High GI Foods (GI >70)高血糖指敷食物Low GI Foods (GI <55)低血糖指敷 食物110 Maltose娄芽糖55 Udon noodles岛冬购100 Glucose葡萄糖55 Taro芋^98 Rice, short grain糯米54 Pound cake牛油蛋糕93 Potato, Russet, baked煽薯（土苣）53 Kiwi fruit奇巽果91 Honey蜜糖51 Hot chocolate熟朱古力86 Potato, instant即食薯茸51 Strawberry jam士多啤梨（草 莓）果^83 Rice, medium grain中圆米51 Mangoes芒果83 Cornflakes玉米片50 Grapefruit juice西柚汁76 Doughnut甜购圈49 Orange juice橙汁75 French fries炸薯4条48 Pineapple juice菠fi（M梨）汁75 Pumpkin南瓜48 Marmalade橙皮果^74 Soda cracker梳打自并48 Sushi, salmon沙文焦嘉司72 Popcorn爆毂（玉米花）47 Instant noodles即食购72 Bread, wheat, white白购施47 Green peas青翌72 Bread, whole wheat全娄购施46 Chicken nuggets炸^球72 Corn chips炸玉米片45 Grapes葡萄72 Bagel购圈44 Milk chocolate牛奶朱古力72 Watermelon西瓜44 Spaghetti意大利粉70 Tapioca西谷米43 Oranges橙子43 Apple juice骚果汁Medium GI Foods ( GI中血糖指敷食物42 Pears啤梨56-69)68 Sucrose蔗糖42 Peaches桃子士多啤梨（草67 Croissant牛角施40 Strawberries莓）65 Cantaloupe破皮瓜39 Plums李子64 Raisins葡萄乾38 Apples骚果63 Cola soft drink可梁汽水38 Yogurt酸乳63 Porridge oats燕娄片38 Tomato juice番茄汁61 Ice cream雪糕（冰淇淋）38 Tomato soup番茄潺61 Condensed milk甜焯乳38 Fish fingers炸粉条61 Rice noodles沙河粉37 Yam番薯全脂奶（牛61 Banana香蕉36 Milk, whole乳）低脂奶（牛61 Sweet potato糖心番薯35 Milk, 2% fat乳）朱古力奶（牛60 Pizza意大利薄自并34 Milk, chocolate乳）脱脂奶（牛59 Cookies, digestive消化自并33 Milk, skim乳）59 Papaya木瓜33 Apricots, dried杏乾59 Pineapple菠BCM 梨）33 Mung bean noodle粉^58 Rice vermicelli米粉29 Prunes梅子57 Fruit cocktail罐^雅果28 Sausages肉月易57 Apricot杏子22 Cashews腰果56 Potato chips炸薯片22 Fructose果糖56 Rice, long grain^苗米15 Soybeans点只14 Peanuts花生米7 Xylitol木糖醇0 Sucralose三氯蔗糖主要食物的血情生成指数〔CI)食物01食物GI葡萄糖100. 0煮黄豆18. 0苹果36. 0贫果汁41. 0绵白糖& 3. R炖豆腐3L 9梨36. 0橘汁52+ 0蔗糖65. 0绿豆27+ 2桃犯D葡萄汁48. 0巧克力49. 0胡萝卜71. 0樱桃22. 0可乐饮料40, 3果粳23. 075+ 043. 0芬达34. 0蜂蜜73. 0雪魔芋17. 0李子24. 0冰激凌61. 0面条81. 6芋头47+ 7葡萄干E4. 0全麦面泡,69. 0富强粉馒头昼.1青椒<15. 0<15. 0菠罗66. 0多油蛋强54, 0粗玉米面粥50.9黄瓜<15. 0芒果55. 0酥皮糕点59, 0小米粥61+ 5茄子<15. 0香蕉52. 0爆M米花55, 0煮二豆或4西红椅<15, 0西瓜72. 0花生14+ 0煮红薯76. 7菠菜<15. 0牛奶27. 6汉堡包61. 0炸薯条6Dt 0葛笋<15. 0加糖酸奶 4土 0三鲜•饺子如0壹物血糖生成指数大于｝0的,为高血糖生成指数食物；食初血糖生成者 数.侦于55的,则为低血避兰成指数食物数值越高的即升高血糖的速度越快.。