2016/10/20更新
升糖指數（glycemic
index，GI）是用來衡量含有碳水化合物的食物在攝食2小時內血糖上升幅度的指標。升糖指數的計算是以一份含有50公克碳水化合物的食物 (或是25公克碳水化合物含量較低的食物)給予在12小時內未進食的10名健康受試者，在往後的2小時內每15-30分鐘抽取一次血液樣本，以便計算一個被測試食物的總血糖水平反應曲線（iAUC=曲線下增加的面積）[10]。因此升糖指數就是被測試食物的血糖反應曲線在進食後2小時內與50公克葡萄糖的血糖反應曲線做比較的一個百分比。
升糖指數 = 被測試食物的iAUC / 葡萄糖的iAUC * 100。
譬如進食一份含50公克碳水化合物的白麵包後，其血糖上升的幅度為進食50公克葡萄糖的89%，因此白麵包的升糖指數是89。
低升糖指數的食物緩慢穩定地釋出葡萄糖，使飯後血糖值和胰島素的分泌較為適當也比較健康。高升糖指數的食物很快地被消化和吸收，使體內的血糖急速升高，適合運動後精力的恢復或緩解低血糖的症狀。
計算參考值:葡萄糖 (Reference
value: Glucose) GI = 100
果實類fruits:
西瓜
|
Watermelon
|
72
|
香蕉, 過熟
|
Banana, overripe
|
70
|
芭蕉
|
Plantain
|
68
|
葡萄(巨峰)
|
Grape, Kyoho
|
67
|
麵包果
|
Breadfruit
|
66
|
哈密瓜
|
Cantaloupe
|
65
|
鳳梨
|
Pineapple
|
65
|
杏, 罐裝入薄糖漿
|
Apricot,
canned in light syrup
|
64
|
Raisin
|
64
|
|
櫻桃, 黑, 生, 去子
|
Cherry, dark, raw, pitted
|
63
|
桃, 罐裝入糖漿
|
Peach, canned in syrup
|
62
|
無花果乾
|
Fig, dried
|
61
|
混合水果乾
|
Fruits, mixed, dried
|
60
|
杏, 生
|
Apricot, raw
|
57
|
桃
|
Peach
|
56
|
鳳梨, 罐裝入天然果汁
|
Pineapple,
canned in natural juice
|
55
|
混合水果, 罐裝入果汁
|
Fruits, mixed,
canned in juice
|
54
|
藍莓
|
Berry, blue
|
53
|
奇異果
|
Kiwi fruit
|
52
|
柳丁
|
Orange
|
51
|
棗
|
Dates
|
50
|
芒果
|
Mango
|
50
|
柳丁, 帶皮果醬
|
Marmalade, orange
|
48
|
葡萄(白)
|
Grape, white
|
47
|
葡萄
|
Grape
|
44
|
木瓜
|
Papaya (paw paw)
|
44
|
梨, 罐裝入天然果汁
|
Pear, canned in natural juice
|
44
|
油桃
|
Nectarines
|
43
|
梨乾
|
Pear, dried
|
43
|
梨(西洋)
|
Pear, western
|
42
|
櫻桃, 酸, 去子, 罐裝
|
Cherry, sour, pitted, canned
|
41
|
水蜜桃
|
Peach, white
|
41
|
草莓
|
Strawberry
|
40
|
櫻桃, 日本
|
Cherry, Japan
|
39
|
李
|
Plum
|
39
|
荔枝
|
Litchi
|
38
|
柿子
|
Persimmon
|
37
|
石榴
|
Pomegranate
|
37
|
蘋果
|
Apple
|
36
|
無花果
|
Fig
|
36
|
檸檬
|
Lime
|
34
|
橘子
|
Tangerine
|
33
|
杏乾
|
Apricot, dried
|
32
|
枇杷
|
Loquat
|
32
|
覆盆子
|
Raspberry
|
32
|
香蕉, 不熟
|
Banana, under ripe
|
30
|
百香果
|
Passion fruit9
|
30
|
橘子
|
Tangerines, mandarines9
|
30
|
蘋果乾
|
Apple, dried
|
29
|
李乾
|
Prune
|
29
|
柚子
|
Pomelo
|
28
|
酪梨
|
Avocado
|
27
|
金桔
|
Kumquat
|
27
|
桑椹
|
Mulberry, blackberry 9
|
25
|
葡萄柚
|
Grapefruit
|
24
|
Cherry, American
|
22
|
蔬菜類vegetables:
馬鈴薯, 褐皮
|
Potato, Russet Burbank
|
111
|
歐洲防草之根
|
Parsnips
|
97
|
南瓜(無皮)
|
Pumpkin, without skin
|
75
|
蕃薯
|
Sweet potato
|
75
|
甜菜
|
Beets
|
69
|
山芋
|
Yam
|
66
|
芋頭
|
Taro
|
64
|
南瓜(帶皮)
|
Pumpkin, with skin
|
54
|
玉米
|
Corn
|
50
|
碗豆
|
Pea
|
50
|
蒜頭
|
Garlic
|
49
|
牛蒡
|
Burdock
|
45
|
蘿蔔(紅)
|
Carrot
|
42
|
蓮藕
|
Lotus, root
|
38
|
番茄
|
Tomato
|
38
|
洋蔥
|
Onion
|
30
|
巴西里
|
Parsley
|
29
|
紫蘇葉
|
Basil, leaf
|
28
|
蔥
|
Green onion
|
28
|
秋葵
|
Okra
|
28
|
Kelp, stew with soy sauce
|
27
|
|
竹筍
|
Bamboo shoot
|
26
|
高麗菜
|
Cabbage
|
26
|
花椰菜(白)
|
Cauliflower
|
26
|
韭菜
|
Chive
|
26
|
青椒
|
Pepper, green
|
26
|
甜椒(紅)
|
Pepper, sweet, red
|
26
|
蘿蔔(白)
|
Radish
|
26
|
蘆筍(綠)
|
Asparagus, green
|
25
|
茄子
|
Eggplant
|
25
|
芥藍菜
|
Kale green
|
25
|
芹菜
|
Celery
|
24
|
苦瓜
|
Melon, bitter
|
24
|
冬瓜
|
Melon, winter
|
24
|
四季豆
|
Bean, green
|
23
|
青江菜
|
Bok choy
|
23
|
大白菜
|
Cabbage, Chinese
|
23
|
小黃瓜
|
Cucumber
|
23
|
萵苣(生菜)
|
Lettuce, raw
|
23
|
海苔醬
|
Seaweed, sauce
|
23
|
大豆芽
|
Sprout
|
22
|
苜蓿芽
|
Sprout, Alfalfa
|
22
|
豆芽菜
|
Sprout, mung bean
|
22
|
棕櫚心
|
Heart of palm9
|
20
|
球花甘藍
|
Broccoli
|
18
|
昆布
|
Kelp
|
17
|
海藻(生)
|
Algae, raw
|
16
|
綠紫菜
|
Laver, green
|
16
|
朝鮮薊
|
Artichoke
|
15
|
辣椒
|
Chili pepper
|
15
|
茴香
|
Fennel
|
15
|
大蒜
|
Leeks
|
15
|
橄欖
|
Olives
|
15
|
菠菜
|
Spinach
|
15
|
西葫蘆, 夏天
|
Squash, summer
|
15
|
夏南瓜
|
Zucchini
|
15
|
海苔
|
Seaweed
|
14
|
洋菜
|
Agar
|
12
|
薑
|
Ginger
|
10
|
調味料 seasoning and flavoring
山葵
|
Horseradish
|
44
|
番茄醬
|
Ketchup
|
30
|
味噌
|
Miso
|
30
|
蠔油
|
Sauce, oyster
|
30
|
椰奶
|
Milk, coconut
|
25
|
高湯粉
|
Soup stock, powder
|
21
|
料理酒
|
Wine, cooking
|
16
|
雞湯塊
|
Broth, chicken
|
15
|
美乃滋
|
Mayonnaise
|
15
|
黃芥末
|
Mustard, yellow
|
14
|
醬油
|
Soy sauce
|
11
|
鹽
|
Salt
|
10
|
米醋
|
Vinegar, rice
|
8
|
蘋果醋
|
Vinegar, apple
|
3
|
穀物醋
|
Vinegar, grain
|
3
|
飲料類Beverages:
烈酒
|
Liquor, hard
|
95
|
飲料, 開特力
|
Beverage, gatorade
|
78
|
飲料, Isostar
|
70
|
|
果汁, 蔓越莓
|
Juice, cranberry
|
60
|
可口可樂
|
Coca cola
|
58
|
汽水, 水果味
|
Soft drink, fruit flavored
|
57
|
啤酒
|
Beer
|
54
|
果汁, 柳橙, 無糖
|
Juice, orange, unsweetened,
|
54
|
果汁, 石榴
|
Juice, pomegranate
|
53
|
巧克力混合飲料, 熱
|
Chocolate mix, hot5
|
51
|
果汁, 葡萄柚, 加甜
|
Juice, grapefruit, sweetened
|
48
|
果汁, 鳳梨
|
Juice, pineapple
|
46
|
果汁, 蘋果, 無糖
|
Juice, apple, unsweetened
|
44
|
果汁, 紅蘿波
|
Juice, carrot
|
43
|
果汁, 李子
|
Juice, prune
|
43
|
果汁, 番茄
|
Juice, tomato
|
43
|
運動飲料
|
Sport drink
|
42
|
養樂多, 發酵牛奶飲料
|
Yakult, fermented milk drink
|
41
|
飲料, 黃豆, 加味
|
Beverage, soy, flavored
|
40
|
咖啡歐雷
|
Cafe au lait
|
39
|
紅酒
|
Wine, red
|
38
|
奶昔
|
Smoothie drink
|
37
|
優酪乳
|
Yogurt
|
33
|
清酒
|
Wine, rice
|
30
|
可可粉, 無糖
|
Cocoa powder, no sugar 9
|
20
|
咖啡
|
Coffee
|
16
|
紅茶
|
Tea, red
|
10
|
零食snacks:
|
硬糖果
|
Candy, hard
|
100
|
|
甜烙餅, 無添加
|
Scone, plain
|
92
|
|
米菓
|
Crackers (Krispies), rice
|
91
|
|
椒鹽脆餅
|
Pretzels
|
83
|
|
糖果, 軟心豆粒
|
Candy, Jelly beans
|
80
|
|
Rice Cakes, puffed
|
80
|
|
|
蛋糕, 天使
|
Cake, angel food
|
77
|
|
甜甜圈
|
Donut (doughnut)
|
76
|
|
脆餅乾, 蘇打
|
Crackers, soda, saltines
|
74
|
|
玉米片
|
Chips, corn
|
72
|
|
爆玉米花
|
Popcorn
|
72
|
|
糖果, 救命者
|
Candy, life savers
|
70
|
|
吐司片, 烤脆
|
Melba toast
|
70
|
|
脆餅乾
|
Crackers
|
69
|
|
糖果, 火星塊糖
|
Candy, Mars bar
|
68
|
|
脆餅乾, 石磨麥薄片
|
Crackers, stoned wheat thins
|
68
|
|
威化薄餅
|
Waffle (wafer)
|
68
|
|
脆餅乾, 裸麥,
|
Crackers, rye, Crisp 5
|
65
|
|
及蜂蜜
|
Muffin, Banana, oat & honey
|
65
|
|
餅乾, 酥脆
|
Cookies, shortbread
|
64
|
|
煎餅
|
Pancake
|
63
|
|
糖果, 碎巧克力塊糖
|
Candy, chocolate chip bar
|
62
|
|
鬆糕
|
Muffin
|
62
|
|
冰淇淋
|
Ice cream
|
59
|
|
洋芋片
|
Chips, potato
|
57
|
|
蛋糕, 香蕉
|
Cake, banana
|
55
|
|
糖果, 士力架
|
Candy, snickers
|
55
|
|
餅乾, 燕麥
|
Cookies, oatmeal 5
|
55
|
|
冰淇淋, 低脂
|
Ice cream, low fat
|
55
|
|
蛋糕, 磅, 莎菈李牌
|
Cake, pound, Sara Lee 5
|
54
|
|
布丁, 加味
|
Pudding, flavored
|
54
|
|
餅乾
|
Cookies
|
52
|
|
蛋糕, 覆盆子 咖啡
|
Cake, raspberry coffee
|
50
|
|
丹麥糕點, 淡, 蘋果
和桃子
|
Danish, light, apple & peach
|
50
|
|
巧克力, 純
|
Chocolate, plain
|
49
|
|
蛋糕, 海綿
|
Cake, sponge
|
46
|
|
Tart, egg
|
45
|
|
|
巧克力小方塊蛋糕,
椰子粉
|
Brownies, with coconut flour
|
42
|
|
蛋糕, 香草加糖霜
|
Cake, vanilla with frosting
|
42
|
|
水果乾, 杏
|
Fruit snack, apricot, dried
|
42
|
|
蛋糕, 蘋果, 莓碎粒
|
Cake, apple berry crumble
|
41
|
|
蛋糕, 巧克力,
加巧克力糖霜
|
Cake, chocolate
with chocolate frosting
|
38
|
|
Cake, chocolate
|
38
|
|
|
Cake, pound
|
38
|
|
|
蛋糕, 紅籮蔔, 椰粉
|
Cake, carrot,
prepared with coconut flour
|
36
|
|
巧克力, 純, 加蔗糖
|
Chocolate, plain with sucrose
|
34
|
|
巧克力, 黑
|
Chocolate, dark
|
23
|
參考資料
1. Laura Dolson. "Glycemic Index Food List". About.com
Guide.
http://lowcarbdiets.about.com/od/whattoeat/a/glycemicindlist.htm
2. 永田孝行:餐餐瘦
3.
http://www.carbs-information.com/glycemic-index-food-chart.htm
4. University of Sydney, Australia. "GI database".
http://www.glycemicindex.com/foodSearch.php?ak=list&food_name_search_type=cn&food_name=&gi_search_type=lte&gi=150&gl_search_type=lte&gl=&lop=AND&find=Find+Records&page=1
5. Al Sears, MD. "Power for healthy living".
http://www.alsearsmd.com/glycemic-index/>
6. South Beach Diet Plan for Beginners.
http://www.southbeach-diet-plan.com/lowglycemicfoodlist.htm
7. GI Diet Information About Carbs and Health.
http://www.diet-i.com/glycemic-index/gi-nuts.htm
8. Glycemic Index of Foods - GI Value of Food Effect of
Carbohydrate on Blood Glucose Levels.
http://www.carbs-information.com/glycemic-index.htm
9. Four Winds Nutrition
Club. http://www.webnat.com/articles/Glycemix.asp
沒有留言:
張貼留言