一、食物升糖指數 （Glycemic Index）
食物升糖指數用來衡量的碳水化合物升高血糖的速度，將葡萄糖的升糖指數定為基準值100，其它食物與之形成對應指數。
升糖指數55以下者為低升糖指數食物；
升糖指數為56-69之間者為中等升糖指數食物；
升糖指數大於70者為高升糖指數食物。
低升糖指數食物滯留於消化道中時間長，吸收率低，葡萄糖釋放緩慢，進入血液速度慢、達到的峰值低，胰島素峰值相應低。高升糖指數食物則與之相反。不利於體重控製，對體胖並有胰島素耐受者有增加心腦血管疾病和癌症的危險。
食物中纖維含量越高，升糖指數越低。食物加工時間越長，溫度越高，升糖指數越高。有人為控製體重，晚餐飲大米稀飯。殊不知其升糖指數可達80以上。
二、升糖負荷 （Glycemic Load）
升糖指數僅表明某種碳水化合物轉為血糖的速度，但未考慮到攝入量對血糖的影響。而升糖負荷則為更全麵的概念，它同時兼顧了食物的升糖指數、攝入量對血糖的影響。
升糖負荷等於或低於10為低升糖負荷食物；
升糖負荷界於11-19者為中升糖負荷食物；
升糖負荷等於或大於20者為高升糖負荷食物。
低升糖負荷食物的升糖指數低，而高或中升糖負荷的食物的升糖指數則可低可高。如：西瓜的升糖指數較高為72，貌似可怕。以120克為例，它的升糖負荷才約為4，如少量食用則無礙。
To help you understand how the foods you are eating might impact your blood glucose level, here is a listing of the glycemic index and glycemic load, per serving, for more than 100 common foods.
| FOOD | Glycemic index (glucose = 100) | Serving size (grams) | Glycemic load per serving |
| BAKERY PRODUCTS AND BREADS | |||
| Banana cake, made with sugar | 47 | 60 | 14 |
| Banana cake, made without sugar | 55 | 60 | 12 |
| Sponge cake, plain | 46 | 63 | 17 |
| Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) | 42 | 111 | 24 |
| Apple muffin, made with rolled oats and sugar | 44 | 60 | 13 |
| Apple muffin, made with rolled oats and without sugar | 48 | 60 | 9 |
| Waffles, Aunt Jemima® | 76 | 35 | 10 |
| Bagel, white, frozen | 72 | 70 | 25 |
| Baguette, white, plain | 95 | 30 | 14 |
| Coarse barley bread, 80% kernels | 34 | 30 | 7 |
| Hamburger bun | 61 | 30 | 9 |
| Kaiser roll | 73 | 30 | 12 |
| Pumpernickel bread | 56 | 30 | 7 |
| 50% cracked wheat kernel bread | 58 | 30 | 12 |
| White wheat flour bread, average | 75 | 30 | 11 |
| Wonder® bread, average | 73 | 30 | 10 |
| Whole wheat bread, average | 69 | 30 | 9 |
| 100% Whole Grain® bread (Natural Ovens) | 51 | 30 | 7 |
| Pita bread, white | 68 | 30 | 10 |
| Corn tortilla | 52 | 50 | 12 |
| Wheat tortilla | 30 | 50 | 8 |
| BEVERAGES | |||
| Coca Cola® (US formula) | 63 | 250 mL | 16 |
| Fanta®, orange soft drink | 68 | 250 mL | 23 |
| Lucozade®, original (sparkling glucose drink) | 95 | 250 mL | 40 |
| Apple juice, unsweetened | 41 | 250 mL | 12 |
| Cranberry juice cocktail (Ocean Spray®) | 68 | 250 mL | 24 |
| Gatorade, orange flavor (US formula) | 89 | 250 mL | 13 |
| Orange juice, unsweetened, average | 50 | 250 mL | 12 |
| Tomato juice, canned, no sugar added | 38 | 250 mL | 4 |
| BREAKFAST CEREALS AND RELATED PRODUCTS | |||
| All-Bran®, average | 44 | 30 | 9 |
| Coco Pops®, average | 77 | 30 | 20 |
| Cornflakes®, average | 81 | 30 | 20 |
| Cream of Wheat® | 66 | 250 | 17 |
| Cream of Wheat®, Instant | 74 | 250 | 22 |
| Grape-Nuts® | 75 | 30 | 16 |
| Muesli, average | 56 | 30 | 10 |
| Oatmeal, average | 55 | 250 | 13 |
| Instant oatmeal, average | 79 | 250 | 21 |
| Puffed wheat cereal | 80 | 30 | 17 |
| Raisin Bran® | 61 | 30 | 12 |
| Special K® (US formula) | 69 | 30 | 14 |
| GRAINS | |||
| Pearled barley, average | 25 | 150 | 11 |
| Sweet corn on the cob | 48 | 60 | 14 |
| Couscous | 65 | 150 | 9 |
| Quinoa | 53 | 150 | 13 |
| White rice, boiled, type non-specified | 72 | 150 | 29 |
| Quick cooking white basmati | 63 | 150 | 26 |
| Brown rice, steamed | 50 | 150 | 16 |
| Parboiled Converted white rice (Uncle Ben's®) | 38 | 150 | 14 |
| Whole wheat kernels, average | 45 | 50 | 15 |
| Bulgur, average | 47 | 150 | 12 |
| COOKIES AND CRACKERS | |||
| Graham crackers | 74 | 25 | 13 |
| Vanilla wafers | 77 | 25 | 14 |
| Shortbread | 64 | 25 | 10 |
| Rice cakes, average | 82 | 25 | 17 |
| Rye crisps, average | 64 | 25 | 11 |
| Soda crackers | 74 | 25 | 12 |
| DAIRY PRODUCTS AND ALTERNATIVES | |||
| Ice cream, regular, average | 62 | 50 | 8 |
| Ice cream, premium (Sara Lee®) | 38 | 50 | 3 |
| Milk, full-fat, average | 31 | 250 mL | 4 |
| Milk, skim, average | 31 | 250 mL | 4 |
| Reduced-fat yogurt with fruit, average | 33 | 200 | 11 |
| FRUITS | |||
| Apple, average | 36 | 120 | 5 |
| Banana, raw, average | 48 | 120 | 11 |
| Dates, dried, average | 42 | 60 | 18 |
| Grapefruit | 25 | 120 | 3 |
| Grapes, black | 59 | 120 | 11 |
| Oranges, raw, average | 45 | 120 | 5 |
| Peach, average | 42 | 120 | 5 |
| Peach, canned in light syrup | 52 | 120 | 9 |
| Pear, raw, average | 38 | 120 | 4 |
| Pear, canned in pear juice | 44 | 120 | 5 |
| Prunes, pitted | 29 | 60 | 10 |
| Raisins | 64 | 60 | 28 |
| Watermelon | 72 | 120 | 4 |
| BEANS AND NUTS | |||
| Baked beans | 40 | 150 | 6 |
| Black-eyed peas | 50 | 150 | 15 |
| Black beans | 30 | 150 | 7 |
| Chickpeas | 10 | 150 | 3 |
| Chickpeas, canned in brine | 42 | 150 | 9 |
| Navy beans, average | 39 | 150 | 12 |
| Kidney beans, average | 34 | 150 | 9 |
| Lentils | 28 | 150 | 5 |
| Soy beans, average | 15 | 150 | 1 |
| Cashews, salted | 22 | 50 | 3 |
| Peanuts | 13 | 50 | 1 |
| PASTA and NOODLES | |||
| Fettucini | 32 | 180 | 15 |
| Macaroni, average | 50 | 180 | 24 |
| Macaroni and Cheese (Kraft®) | 64 | 180 | 33 |
| Spaghetti, white, boiled, average | 46 | 180 | 22 |
| Spaghetti, white, boiled 20 min | 58 | 180 | 26 |
| Spaghetti, whole-grain, boiled | 42 | 180 | 17 |
| SNACK FOODS | |||
| Corn chips, plain, salted | 42 | 50 | 11 |
| Fruit Roll-Ups® | 99 | 30 | 24 |
| M & M's®, peanut | 33 | 30 | 6 |
| Microwave popcorn, plain, average | 65 | 20 | 7 |
| Potato chips, average | 56 | 50 | 12 |
| Pretzels, oven-baked | 83 | 30 | 16 |
| Snickers Bar®, average | 51 | 60 | 18 |
| VEGETABLES | |||
| Green peas | 54 | 80 | 4 |
| Carrots, average | 39 | 80 | 2 |
| Parsnips | 52 | 80 | 4 |
| Baked russet potato | 111 | 150 | 33 |
| Boiled white potato, average | 82 | 150 | 21 |
| Instant mashed potato, average | 87 | 150 | 17 |
| Sweet potato, average | 70 | 150 | 22 |
| Yam, average | 54 | 150 | 20 |
| MISCELLANEOUS | |||
| Hummus (chickpea salad dip) | 6 | 30 | 0 |
| Chicken nuggets, frozen, reheated in microwave oven 5 min | 46 | 100 | 7 |
| Pizza, plain baked dough, served with parmesan cheese and tomato sauce | 80 | 100 | 22 |
| Pizza, Super Supreme (Pizza Hut®) | 36 | 100 | 9 |
| Honey, average | 61 | 25 | 12 |
The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson, Kaye Foster-Powell, and Jennie C. Brand-Miller in the December 2008 issue of Diabetes Care, Vol. 31, number 12, pages 2281-2283.
Glycemic Index and Glycemic Load are used in The Glycemic Index Diet (or Slow-Carb Diet) to help you decide which foods to eat based on which foods will keep you full for the longest time throughout the day. To make this easy, we’ve included a glycemic index food chart as well as well as a list of foods by their glycemic load.
Glycemic Index and Glycemic Load are used in The Glycemic Index Diet (or Slow-Carb Diet) to help you decide which foods to eat based on which foods will keep you full for the longest time throughout the day. To make this easy, we’ve included a glycemic index food chart as well as well as a list of foods by their glycemic load.
Glycemic Index and Glycemic Load Ranges
What is the Glycemic Index?
The Glycemic Index ranks carbohydrates based on how they impact your blood sugar level on a scale from 1 to 100. Foods with a glycemic index of 55 or less are low GI foods and foods with a glycemic index of 70 or higher are high GI foods. When we say “impact your blood sugar,” take it to mean “how quickly the foods are digested.” Of course, the longer the better.
Low Glycemic Index Foods vs. High Glycemic Index Foods
Foods with a low glycemic index are digested slowly and have a more steady impact on your blood sugar level (i.e. have a slow glycemic response). These foods provide sustained energy to your body and keep you fuller for longer. Foods with a high glycemic index are digested quickly and cause a more immediate spike in your blood sugar level (i.e. have a fast glycemic response). These foods give you a burst of energy, followed by a plateau or crash which leads to hunger and cravings.
The glycemic response is why some of these foods are referred to as slow carbs – they digest slowly, result in a slow glycemic response, and ultimately they keep you full for longer.
What is Glycemic Load?
The glycemic index on its own is an incomplete measurement. While it tells you how quickly a carbohydrate impacts your blood sugar level, it does not take into account how much of the carbohydrate you’re actually consuming per serving and therefore how much of an impact it makes on your blood sugar level. This is an important consideration because if you consume a high GI food that only has a few grams of carbohydrates in it, you don’t have to worry about impact on blood sugar level.
Glycemic load fixes this problem by using the following calculation: (Grams of carbohydrate in the food x GI of the food) / 100
Low Glycemic Load Foods vs. High Glycemic Load Foods
Foods with a glycemic load of 10 or less are low GL foods and foods with a glycemic load of 20 or more are high GL foods.
Example: Pumpkins have a glycemic index of 72 which makes them a high GI food, however, they only have 6 grams of carbohydrate per 100 gram serving, giving them a low glycemic load. You can eat pumpkin without having to worry about spikes in your blood sugar level. Using the calculation above, we get a glycemic load of (6 x 72) / 100 = 4.32 which is less than 10.
Glycemic Index Chart
Glycemic Index of Common Foods.
Glycemic Load Chart
Glycemic Load of Selected Foods.
Glycemic Index and Glycemic Load of 750 Foods
Glycemic Index of Sweeteners
As you’ll see very clearly, not all sweeteners are made equal and therefore not all sweets (or soft-drinks, whatever your vice) are made equal.
