普通食物血糖指数表

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1、普通食物血糖指數表以葡萄糖血糖指數（升糖指数）为100基数HighGIFoods(GI≥70)高血糖指數食物110Maltose麥芽糖100Glucose葡萄糖   98Rice,shortgrain糯米   93Potato,Russet,baked焗薯（土荳）   91Honey蜜糖   86Potato,instant即食薯茸   83Rice,mediumgrain中圓米   83Cornflakes玉米片   76Doughnut甜麫圈   75Frenchfries炸薯條   75Pumpkin南瓜   74Sodacracker梳打餅   72Popcorn爆穀（玉米花）   

2、72Bread,wheat,white白麫飽   72Bread,wholewheat全麥麫飽   72Cornchips炸玉米片   72Bagel麫圈   72Watermelon西瓜    MediumGIFoods(GI56-69)中血糖指數食物   68Sucrose蔗糖   67Croissant牛角飽   65Cantaloupe皺皮瓜   64Raisins葡萄乾   63Colasoftdrink可樂汽水   63Porridgeoats燕麥片   61Icecream雪糕（冰淇淋）   61Condensedmilk甜煉乳   61Ricenoodles沙河粉   61B

3、anana香蕉   61Sweetpotato糖心番薯   60Pizza意大利薄餅   59Cookies,digestive消化餅   59Papaya木瓜   59Pineapple菠蘿（鳳梨）   58Ricevermicelli米粉   57Fruitcocktail罐頭雜果   57Apricot杏子   56Potatochips炸薯片   56Rice,longgrain絲苗米  LowGIFoods(GI≤55)低血糖指數食物   55Udonnoodles烏冬麫   55Taro芋頭   54Poundcake牛油蛋糕   53Kiwifruit奇異果   51Hotch

4、ocolate熱朱古力   51Strawberryjam士多啤梨（草莓）果醬   51Mangoes芒果   50Grapefruitjuice西柚汁   49Orangejuice橙汁   48Pineapplejuice菠蘿（鳳梨）汁   48Marmalade橙皮果醬   48Sushi,salmon沙文魚壽司   47Instantnoodles即食麫   47Greenpeas青荳   46Chickennuggets炸雞球   45Grapes葡萄   44Milkchocolate牛奶朱古力   44Spaghetti意大利粉   43Oranges橙子   43Applej

5、uice蘋果汁   42Pears啤梨   42Peaches桃子   40Strawberries士多啤梨（草莓）   39Plums李子   38Apples蘋果   38Yogurt酸乳   38Tomatojuice番茄汁   38Tomatosoup番茄湯   38Fishfingers炸魚條   37Yam番薯   36Milk,whole全脂奶（牛乳）   35Milk,2%fat低脂奶（牛乳）   34Milk,chocolate朱古力奶（牛乳）   33Milk,skim脫脂奶（牛乳）   33Apricots,dried杏乾   33Mungbeannoodle粉絲   

6、29Prunes梅子   28Sausages肉腸   22Cashews腰果   22Fructose果糖   15Soybeans黃荳   14Peanuts花生米    7Xylitol木糖醇    0Sucralose三氯蔗糖 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荞麦53±1桃子28±0硬面包圈70±2甘薯52±2全脂奶27±

7、7胡萝卜71±22猕猴桃52±0刀豆27±5白百包68±2蛋糕50±10葡萄柚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