,236種食物的血糖生成指數(shù),,,,,,,

,食物血糖生成指數(shù)是衡量食物引起餐后血糖反應的一項有效指標，指含50克碳水化合物的食物與50克的葡萄糖在一定時間內（一般為2小時）體內血糖反應水平百分比值，它是一個比較而言的數(shù)值，反映了食物與葡萄糖相比升高血糖的速度和能力，通常把葡萄糖的血糖生成指數(shù)定為100。一般而言，GI＞70為高GI食物，它們進入胃腸后消化快，吸收率高，葡萄糖釋放快，葡萄糖進入血液后峰值高；GI＜55為低GI食物，它們在胃腸中停留時間長，吸收率低，葡萄糖釋放緩慢，可防治餐后高血糖。通常豆類、乳類、蔬菜是低GI的食物，而谷類、薯類、水果常因品種和加工方式不同而引起GI的變化。55-70之間是中GI食物。這里共列舉了10大類食物236種食品的食物血糖生成指數(shù)（GI），每一大類均按照GI高低排序，以方便您的選擇。,,,,,,,

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,236種食品的食物血糖生成指數(shù),,,,,,,

,食物類,序號,食品名稱,GI,豆類及,114,黃豆面（有面粉）掛面,66.6

,糖類,1,麥芽糖,105,其制品,115,黑豆湯,64

,,2,葡萄糖,100,,116,四季豆（罐頭）,52

,,3,綿白糖,83.8,,117,扁豆（綠，小，罐頭）,52

,,4,膠質軟糖,80,,118,羅馬諾豆,46

,,5,蜂蜜,73,,119,青刀豆（罐頭）,45

,,6,蔗糖,65,,120,小扁豆湯（罐頭）,44

,,7,方糖,65,,121,黑豆,42

,,8,巧克力,49,,122,鷹嘴豆（罐頭）,42

,,9,乳糖,46,,123,咖哩鷹嘴豆（罐頭）,41

,,10,MM巧克力,32,,124,青刀豆,39

,,11,果糖,23,,125,扁豆,38

,谷類及其制品,12,饅頭（富強粉）,88.1,,126,四季豆（高壓處理）,34

,,13,粘米飯（含直鏈淀粉低）,88,,127,綠豆掛面,33.4

,,14,糯米飯,87,,128,鷹嘴豆,33

,,15,速食米飯,87,,129,利馬豆（嫩，冷凍）,32

,,16,大米飯,83.2,,130,豆腐（燉）,31.9

,,17,米餅,82,,131,利馬豆（加10克蔗糖）,31

,,18,"面條（小麥粉,濕）",81.6,,132,利馬豆[棉豆],31

,,19,烙餅,79.6,,133,利馬豆（加5克蔗糖）,30

,,20,玉米片（市售）,78.5,,134,扁豆（綠，?。?30

,,21,油條,74.9,,135,綠豆,27.2

,,22,玉米片（高纖維標簽，市售）,74,,136,四季豆,27

,,23,小米（煮飯）,71,,137,扁豆（紅，小）,26

,,24,糙米飯,70,,138,豆腐干,23.7

,,25,大米粥（普通）,69.4,,139,豆腐（凍）,22.3

,,26,玉米面（粗粉，煮粥）,68,,140,黃豆（浸泡，煮）,18

,,27,蕎麥面饅頭,66.7,,141,蠶豆（五香）,16.9

,,28,大麥粉,66,,142,黃豆（罐頭）,14

,,29,大米糯米粥,65.3,乳及制品乳,143,酸奶（加糖）,48

,,30,粗麥粉,65,,144,克糖奶粉,47.6

,,31,小米粥,61.5,,145,老年奶粉,40.8

,,32,蕎麥面條,59.3,,146,酸奶酪（普通）,36

,,33,面條（硬質小麥粉，細，煮）,55,,147,牛奶（加糖和巧克力）,34

,,34,燕麥麩,55,,148,酸奶酪（低脂）,33

,,35,面條（硬質小麥粉，干，細）,55,,149,脫脂牛奶,32

,,36,黑米飯,55,,150,牛奶,27.6

,,37,玉米（甜，煮）,55,,151,全脂牛奶,27

,,38,蕎麥（黃）,54,,152,降糖奶粉,26

,,39,玉米糝粥,51.8,,153,牛奶（加人工甜味劑和巧克力）,24

,,40,玉米面粥（粗粉）,50.9,,154,豆奶,19

,,41,粘米飯（含直鏈淀粉高）,50,,155,酸奶酪（低脂，加人工甜味劑）,14

,,42,面條（硬質小麥粉，干，加雞蛋，粗）,49,,156,低脂牛奶,11.9

,,43,面條（小麥粉，干，扁，粗）,46,方便食品,157,棍子面包,90

,,44,通心面（管狀，粗）,45,,158,卜卜米（家樂氏）,88

,,45,黑米粥,42.3,,159,大米（即食，煮6分鐘）,87

,,46,小麥（整粒煮）,41,,160,白面包,87

,,47,面條（白，細，干）,41,,161,桂格燕麥片,83

,,48,面條（全麥粉，細）,37,,162,膨化薄脆餅干,81

,,49,線面條（實心，細）,35,,163,可可米（家樂氏）,77

,,50,黑麥（整粒，煮）,34,,164,香草華夫餅干,77

,,51,面條（強化蛋白質，細，煮）,27,,165,華夫餅干,76

,,52,大麥（整粒，煮）,25,,166,格雷厄姆華餅干,74

,,53,稻麩,19,,167,梳打餅干,72

,薯類、,54,馬鈴薯（燒烤，無油脂）,85,,168,小麥餅干,70

,淀粉,55,馬鈴薯（用微波爐烤）,82,,169,面包（小麥粉，去面筋）,70

,及其,56,甘薯（紅，煮）,76.7,,170,即食羹,69.4

,制品,57,馬鈴薯泥,73,,171,小麥片,69

,,58,馬鈴薯（煮）,66.4,,172,面包（全面粉）,69

,,59,馬鈴薯（蒸）,65,,173,面包（小麥粉，高纖維）,68

,,60,馬鈴薯,62,,174,新月形面包,67

,,61,馬鈴薯片（油炸）,60.3,,175,竹芋粉餅干,66

,,62,炸薯條,60,,176,面包（80%～100%大麥粉）,66

,,63,馬鈴薯（烤）,60,,177,營養(yǎng)餅,65.7

,,64,甘薯（山芋）,54,,178,面包（黑面粉）,65

,,65,苕粉,34.5,,179,面包（80%燕麥粒）,65

,,66,藕粉,32.6,,180,高纖維黑麥薄脆餅干,65

,,67,粉絲湯（豌豆）,31.6,,181,面包（粗面粉）,64

,,68,馬鈴薯粉條,13.6,,182,油酥脆餅干,64

,蔬菜類,69,南瓜[倭瓜、番瓜],75,,183,漢堡包,61

,,70,胡蘿卜[金筍],71,,184,比薩餅（含乳酪）,60

,,71,麝香瓜,65,,185,酥皮糕點,59

,,72,甜菜,64,,186,黑五類粉,57.9

,,73,山藥[薯蕷],51,,187,燕麥粗粉餅干,55

,,74,芋頭（蒸）[芋艿、毛芋],47.7,,188,爆玉米花,55

,,75,西紅柿湯,38,,189,重糖重油餅干,54

,,76,雪魔芋,17,,190,蕎麥方便面,53.2

,,77,朝鮮蘚,＜15,,191,面包（50%～80%碎小麥粒）,52

,,78,蘆筍,＜15,,192,面包（黑麥粒）,50

,,79,綠菜花,＜15,,193,巧克力架,49

,,80,菜花,＜15,,194,達能閑趣餅干,47.1

,,81,芹菜,＜15,,195,面包（小麥粉，含水果干）,47

,,82,黃瓜,＜15,,196,面包（45%～50%燕麥麩）,47

,,83,茄子,＜15,,197,大米（即食，熱水泡1分鐘）,46

,,84,鮮青豆,＜15,,198,面包（50%大麥粒）,46

,,85,萵筍（各種類型）,＜15,,199,達能陽光餅干,46

,,86,生菜,＜15,,200,面包（混合谷物）,45

,,87,青椒,＜15,,201,牛奶蛋糊（牛奶+淀粉+糖）,43

,,88,西紅柿,＜15,,202,全麥維（家樂氏）,42

,,89,菠菜,＜15,,203,達能牛奶香脆餅干,39.3

,水果類,90,西瓜,72,,204,面包（50%～80%碎大麥粒）,34

,,91,菠蘿,66,飲料類,205,芬達軟飲料,68

,,92,杏（罐頭，含淡果汁）,64,,206,軟飲/蘇打飲料,63

,,93,葡萄干,64,,207,冰激凌,61

,,94,桃（罐頭、含糖濃度高）,58,,208,可樂-軟飲,53±7

,,95,巴婆果,58,,209,橘子汁,52

,,96,葡萄（淡黃色，小，無核）,56,,210,冰激凌（低脂）,50

,,97,芒果,55,,211,葡萄汁,48

,,98,芭蕉[甘蕉，板蕉],53,,212,柚子汁（不加糖）,48

,,99,香蕉,52,,213,菠蘿汁（不加糖）,46

,,100,獼猴桃,52,,214,巴梨汁（罐頭）,44

,,101,桃（罐頭、含糖濃度低）,52,,215,蘋果汁,41

,,102,葡萄,43,,216,可樂飲料,40.3

,,103,柑,43,,217,芬達,34

,,104,美國蘋果,40,,218,水蜜桃汁,32.7

,,105,蘋果,36,混合膳食及其他,219,棗,103

,,106,梨,36,,220,牛肉面,88.6

,,107,杏干,31,,221,米飯+紅燒豬肉,73.3

,,108,桃（罐頭、含果汁）,30,,222,玉米粉+人造黃油（煮）,69

,,109,生香蕉,30,,223,米飯+蒜苗炒雞蛋,68

,,110,桃,28,,224,饅頭+黃油,68

,,111,柚,25,,225,二合面窩頭（玉米面+面粉）,64.9

,,112,李子,24,,226,米飯+炒蒜苗,57.9

,,113,櫻桃,22