The blood glucose production index of various foods has a greater impact on people with diabetes. If you eat blindly, it will cause great fluctuations in blood sugar.For the health of people with diabetes, according to the “Chinese Food Component Table No.2“Edition”, “Food Blood Globe Generation Index” and other materials.Summarize the blood sugar production index of some foods (GI), But it is not as representative as blood sugar generating load (GLTo.Blood glucose generating loads in the data listed in this article are all pressed100GThe edible part of the food (the part that cannot be eaten) is calculated.
Note: heat (kcal); carbohydrate (G).
1 grain and its products
Food calorie carbohydrate Gi GL
Glutinous rice 350 78.3 87 68.1
Black Rice 341 72.2 80 57.8
Micrion 356 81.5 70 57.1
Noodles 286 61.9 81.6 50.5
Strough 388 51.0 74.9 50.5
Bakery 298 62.7 79 49.5
Pancake 259 52.9 79.6 41.4
Bun 223 47.0 88.1 41.4
Flower Roll 214 45.6 88 40.1
Buckwheat 337 43.0 54.0 39.4
Powder 339 84.2 31 26.1
Fans 338 83.7 31 25.9
Rice 116 25.9 83.2 21.5
Barley 361 71.1 30 21.3
Tudou 77 17.2 62 10.7
Rice porridge 47 9.9 70 6.9
Xiaomi porridge 46 8.4 61.5 5.2
Corn 112 22.8 12 2.7
2 fruit class
Food calorie carbohydrate Gi GL
Dry Jujube 276 67.8 103 69.8
Kiwi 61 14.5 53 7.7
Pineapple 44 10.8 66 7.1
Blueberry 57 14.5 34 5.4
Apricot 38 9.1 57 5.2
Apple 54 13.5 36.0 4.9
Orange 48 11.1 43 4.8
Pear 50 13.3 36 4.8
Mango 35 8.3 55 4.6
Grape 44 10.3 43 4.4
Cantaloupe 34 7.9 56 4.4
Guava 53 14.2 31 4.4
Gan Sugar 45 10.3 43 4.4
Watermelon 26 5.8 72 4.2
Lemon 48 11.1 34 3.8
Melon 27 6.2 56 3.5
Dragon Fruit 59 13.9 25 3.5
Peach 51 12.2 28 3.4
Grapefruit 42 9.5 25 2.4
Cherry 46 10.2 22 2.2
Strawberry 32 7.1 29 2.1
Li Zi 38 8.7 24 2.1
3 fast food
Food calorie carbohydrate Gi GL
Soda biscuits 408 76.2 72.0 54.9
Cake 348 67.1 80 53.7
Bread 313 58.6 87.9 51.5
Biscuit 435 71.7 70.0 50.2
Oatmeal 368 67.3 69 46.4
Egg Yolk 388 76.9 59 45.4
Twist 527 53.4 80 42.7
Dumplings 311 44.2 87 38.5
Zongzi 278 40.8 87 35.5
Fried rice cake 154 34.7 87 30.2
Potato chips 615 41.9 60.3 25.3
Liang Noodle 167 33.3 55 18.3
Hot dry noodles 153 28.7 55 15.8
Cai Baozi 223 29.1 39.1 11.4
Meat buns 227 28.6 39.1 11.2
Xiaolongbao 219 25.9 39.1 10.1
. 20 34.4 28 9.6
Dumplings 253 31 28 8.7
Eight treasure porridge 70 12.5 42 5.2
4 beans and their products
Food calorie carbohydrate Gi GL
Tofu flower 401 84.3 50 42.2
Leonue 339 61.9 38.0 23.5
Mung bean noodles 1427 65.8 33.4 22.0
Soybean 390 34.2 50 17.1
Mung Bean 329 62 27.2 16.9
Red Restaurants 151 7.6 50 3.8
Dried tofu 142 11.5 23.7 2.7
Tofu 82 4.2 50 2.1
Soy milk 30 1.8 50 0.9
Soy milk 16 1.1 50 0.55
5 sugar
Food calorie carbohydrate Gi GL
Glucose 400 100 100 100
Maltose 331 82.0 105 86.1
Cotton sugar 396 98.9 83.8 82.9
Fang candy 400 99.9 83 82.9
Rock Sugar 397 99.3 83 82.4
Brown sugar 389 96.6 83 80.2
Tossen 407 84.5 70 59.1
Honey 321 75.6 73 55.2
Crispy sugar 444 75.6 70 52.9
Chocolate 589 53.4 49 26.2
Pepsi 45.6 11 80 8.8
Coca -Cola 45.6 11 80 8.8
Ice cream 127 17.3 50 8.7
6 potato, starch and its products
Food calorie carbohydrate Gi GL
Lao powder 373 93 32.6 30.3
Pea fans 368 91.7 31.6 19.0
Sweet potato 102 24.7 54 13.3
Potato 77 17.2 62 10.7
Data interpretation:
Blood glucose generation index (GI): GI refers to the speed and ability of raising blood sugar compared with glucose, which reflects indicators that cause foods to increase blood sugar.According to its impact on blood glucose: high GI food (GI> 70), medium GI food (55≤gi ≤ 70), low GI food (GI <55).In fact, the index of rising blood sugar is not only related to GI, but also has a lot to do with how much it is eaten.At this time, GI is no longer a factor that affects blood sugar.Blood glucose -generating load (GL) plays an important role.
Blood glucose -generating load (GL): GL reflects the impact of eating different numbers of food on blood sugar, which refers to the quality (G) of the carbohydrate contained in specific foods and the product of its GI.According to its impact on blood glucose: high -load diet (GL ≥20), medium load food (10≤gl≤19), low load food (GL <10).It is worth noting that people with diabetes should treat each food objectively in combination with calories, carbohydrates, GI and GL.
For example, the content of watermelon and carbohydrates is relatively low, GL is 4.2, which is a low -load food, but GI is 72, and the blood sugar generation index is higher.After eating, blood sugar will rise straight in a short time.For this kind of food, we can eat a small amount at a time.Chocolate is high in calories, the content of carbohydrates is small, GI is 49.0, and the blood glucose generation index is low, but GL is 26.2, which is a high -load food. Blood glucose will remain high for a period of time.For this kind of food, we must divide it into multiple parts.
Each food is not perfect. We must pay attention to foods with “four highs” (high calories, high carbohydrate content, high GI and GL), and eat as little as possible.At the same time, we must also consider the nutritional value of food, grasp the scale, and make reasonable matching.
Note: The content of this article comes from Baidu Library
