236种食物的血糖生成指数

,236种食物的血糖生成指数,,,,,,,

,食物血糖生成指数是衡量食物引起餐后血糖反应的一项有效指标，指含50克碳水化合物的食物与50克的葡萄糖在一定时间内（一般为2小时）体内血糖反应水平百分比值，它是一个比较而言的数值，反映了食物与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数定为100。一般而言，GI＞70为高GI食物，它们进入胃肠后消化快，吸收率高，葡萄糖释放快，葡萄糖进入血液后峰值高；GI＜55为低GI食物，它们在胃肠中停留时间长，吸收率低，葡萄糖释放缓慢，可防治餐后高血糖。通常豆类、乳类、蔬菜是低GI的食物，而谷类、薯类、水果常因品种和加工方式不同而引起GI的变化。55-70之间是中GI食物。这里共列举了10大类食物236种食品的食物血糖生成指数（GI），每一大类均按照GI高低排序，以方便您的选择。,,,,,,,

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,236种食品的食物血糖生成指数,,,,,,,

,食物类,序号,食品名称,GI,豆类及,114,黄豆面（有面粉）挂面,66.6

,糖类,1,麦芽糖,105,其制品,115,黑豆汤,64

,,2,葡萄糖,100,,116,四季豆（罐头）,52

,,3,绵白糖,83.8,,117,扁豆（绿，小，罐头）,52

,,4,胶质软糖,80,,118,罗马诺豆,46

,,5,蜂蜜,73,,119,青刀豆（罐头）,45

,,6,蔗糖,65,,120,小扁豆汤（罐头）,44

,,7,方糖,65,,121,黑豆,42

,,8,巧克力,49,,122,鹰嘴豆（罐头）,42

,,9,乳糖,46,,123,咖哩鹰嘴豆（罐头）,41

,,10,MM巧克力,32,,124,青刀豆,39

,,11,果糖,23,,125,扁豆,38

,谷类及其制品,12,馒头（富强粉）,88.1,,126,四季豆（高压处理）,34

,,13,粘米饭（含直链淀粉低）,88,,127,绿豆挂面,33.4

,,14,糯米饭,87,,128,鹰嘴豆,33

,,15,速食米饭,87,,129,利马豆（嫩，冷冻）,32

,,16,大米饭,83.2,,130,豆腐（炖）,31.9

,,17,米饼,82,,131,利马豆（加10克蔗糖）,31

,,18,"面条（小麦粉,湿）",81.6,,132,利马豆[棉豆],31

,,19,烙饼,79.6,,133,利马豆（加5克蔗糖）,30

,,20,玉米片（市售）,78.5,,134,扁豆（绿，小）,30

,,21,油条,74.9,,135,绿豆,27.2

,,22,玉米片（高纤维标签，市售）,74,,136,四季豆,27

,,23,小米（煮饭）,71,,137,扁豆（红，小）,26

,,24,糙米饭,70,,138,豆腐干,23.7

,,25,大米粥（普通）,69.4,,139,豆腐（冻）,22.3

,,26,玉米面（粗粉，煮粥）,68,,140,黄豆（浸泡，煮）,18

,,27,荞麦面馒头,66.7,,141,蚕豆（五香）,16.9

,,28,大麦粉,66,,142,黄豆（罐头）,14

,,29,大米糯米粥,65.3,乳及制品乳,143,酸奶（加糖）,48

,,30,粗麦粉,65,,144,克糖奶粉,47.6

,,31,小米粥,61.5,,145,老年奶粉,40.8

,,32,荞麦面条,59.3,,146,酸奶酪（普通）,36

,,33,面条（硬质小麦粉，细，煮）,55,,147,牛奶（加糖和巧克力）,34

,,34,燕麦麸,55,,148,酸奶酪（低脂）,33

,,35,面条（硬质小麦粉，干，细）,55,,149,脱脂牛奶,32

,,36,黑米饭,55,,150,牛奶,27.6

,,37,玉米（甜，煮）,55,,151,全脂牛奶,27

,,38,荞麦（黄）,54,,152,降糖奶粉,26

,,39,玉米糁粥,51.8,,153,牛奶（加人工甜味剂和巧克力）,24

,,40,玉米面粥（粗粉）,50.9,,154,豆奶,19

,,41,粘米饭（含直链淀粉高）,50,,155,酸奶酪（低脂，加人工甜味剂）,14

,,42,面条（硬质小麦粉，干，加鸡蛋，粗）,49,,156,低脂牛奶,11.9

,,43,面条（小麦粉，干，扁，粗）,46,方便食品,157,棍子面包,90

,,44,通心面（管状，粗）,45,,158,卜卜米（家乐氏）,88

,,45,黑米粥,42.3,,159,大米（即食，煮6分钟）,87

,,46,小麦（整粒煮）,41,,160,白面包,87

,,47,面条（白，细，干）,41,,161,桂格燕麦片,83

,,48,面条（全麦粉，细）,37,,162,膨化薄脆饼干,81

,,49,线面条（实心，细）,35,,163,可可米（家乐氏）,77

,,50,黑麦（整粒，煮）,34,,164,香草华夫饼干,77

,,51,面条（强化蛋白质，细，煮）,27,,165,华夫饼干,76

,,52,大麦（整粒，煮）,25,,166,格雷厄姆华饼干,74

,,53,稻麸,19,,167,梳打饼干,72

,薯类、,54,马铃薯（烧烤，无油脂）,85,,168,小麦饼干,70

,淀粉,55,马铃薯（用微波炉烤）,82,,169,面包（小麦粉，去面筋）,70

,及其,56,甘薯（红，煮）,76.7,,170,即食羹,69.4

,制品,57,马铃薯泥,73,,171,小麦片,69

,,58,马铃薯（煮）,66.4,,172,面包（全面粉）,69

,,59,马铃薯（蒸）,65,,173,面包（小麦粉，高纤维）,68

,,60,马铃薯,62,,174,新月形面包,67

,,61,马铃薯片（油炸）,60.3,,175,竹芋粉饼干,66

,,62,炸薯条,60,,176,面包（80%～100%大麦粉）,66

,,63,马铃薯（烤）,60,,177,营养饼,65.7

,,64,甘薯（山芋）,54,,178,面包（黑面粉）,65

,,65,苕粉,34.5,,179,面包（80%燕麦粒）,65

,,66,藕粉,32.6,,180,高纤维黑麦薄脆饼干,65

,,67,粉丝汤（豌豆）,31.6,,181,面包（粗面粉）,64

,,68,马铃薯粉条,13.6,,182,油酥脆饼干,64

,蔬菜类,69,南瓜[倭瓜、番瓜],75,,183,汉堡包,61

,,70,胡萝卜[金笋],71,,184,比萨饼（含乳酪）,60

,,71,麝香瓜,65,,185,酥皮糕点,59

,,72,甜菜,64,,186,黑五类粉,57.9

,,73,山药[薯蓣],51,,187,燕麦粗粉饼干,55

,,74,芋头（蒸）[芋艿、毛芋],47.7,,188,爆玉米花,55

,,75,西红柿汤,38,,189,重糖重油饼干,54

,,76,雪魔芋,17,,190,荞麦方便面,53.2

,,77,朝鲜藓,＜15,,191,面包（50%～80%碎小麦粒）,52

,,78,芦笋,＜15,,192,面包（黑麦粒）,50

,,79,绿菜花,＜15,,193,巧克力架,49

,,80,菜花,＜15,,194,达能闲趣饼干,47.1

,,81,芹菜,＜15,,195,面包（小麦粉，含水果干）,47

,,82,黄瓜,＜15,,196,面包（45%～50%燕麦麸）,47

,,83,茄子,＜15,,197,大米（即食，热水泡1分钟）,46

,,84,鲜青豆,＜15,,198,面包（50%大麦粒）,46

,,85,莴笋（各种类型）,＜15,,199,达能阳光饼干,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,西红柿,＜15,,202,全麦维（家乐氏）,42

,,89,菠菜,＜15,,203,达能牛奶香脆饼干,39.3

,水果类,90,西瓜,72,,204,面包（50%～80%碎大麦粒）,34

,,91,菠萝,66,饮料类,205,芬达软饮料,68

,,92,杏（罐头，含淡果汁）,64,,206,软饮/苏打饮料,63

,,93,葡萄干,64,,207,冰激凌,61

,,94,桃（罐头、含糖浓度高）,58,,208,可乐-软饮,53±7

,,95,巴婆果,58,,209,橘子汁,52

,,96,葡萄（淡黄色，小，无核）,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,菠萝汁（不加糖）,46

,,100,猕猴桃,52,,214,巴梨汁（罐头）,44

,,101,桃（罐头、含糖浓度低）,52,,215,苹果汁,41

,,102,葡萄,43,,216,可乐饮料,40.3

,,103,柑,43,,217,芬达,34

,,104,美国苹果,40,,218,水蜜桃汁,32.7

,,105,苹果,36,混合膳食及其他,219,枣,103

,,106,梨,36,,220,牛肉面,88.6

,,107,杏干,31,,221,米饭+红烧猪肉,73.3

,,108,桃（罐头、含果汁）,30,,222,玉米粉+人造黄油（煮）,69

,,109,生香蕉,30,,223,米饭+蒜苗炒鸡蛋,68

,,110,桃,28,,224,馒头+黄油,68

,,111,柚,25,,225,二合面窝头（玉米面+面粉）,64.9

,,112,李子,24,,226,米饭+炒蒜苗,57.9

,,113,樱桃,22