知道自己吃下去啥，請大家了解一下升糖指數和升糖負荷。

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Glycemic Index and Glycemic Load Chart

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 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.