高糖食物和低糖食物

马闻一

<p class="ql-block"><b>中医认为代谢障碍滋生痰湿。所以，无论是否高血脂、高血糖、高尿酸、高血压、肥胖、癌症、关节痛、各种皮肤病、失眠症等，无论你是否有这些疾病，只要有代谢系统问题，先排除糖代谢障碍。低糖饮食一段时间，如果症状改善，说明体质确实不宜高糖饮食，以后应该长期以低糖饮食为主。如果控糖的同时修复胰岛细胞和肝细胞，以增强代谢功能，那么效果会更好。</b></p><p class="ql-block">澳洲悉尼大学米勒教授已将500多种常见食物的血糖生成指数发表在医学期刊中。</p><p class="ql-block">血糖生成指数就是GI值，它是衡量各种食物对血糖产生多大影响的指标。</p><p class="ql-block"><b style="color:rgb(22, 126, 251);">一般来说，指数很高（大于65）的食物为高糖，而指数很低（小于55）的就是低糖。</b></p><p class="ql-block">临床研究显示：高GI值的食物会影响血糖；低GI值的食物有助控制血糖、降低血胆固醇、控制体重等。</p><p class="ql-block">GI值在40以下的食物，糖尿病患者可安心食用的食物；GI值超过60以上的食物最好少吃！</p><p class="ql-block"></p><p class="ql-block">最全的食物血糖生成指数表</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">吐司</p><p class="ql-block">91</p><p class="ql-block">264</p><p class="ql-block">麻糬</p><p class="ql-block">85</p><p class="ql-block">235</p><p class="ql-block">白米饭</p><p class="ql-block">84</p><p class="ql-block">356</p><p class="ql-block">红豆饭</p><p class="ql-block">77</p><p class="ql-block">189</p><p class="ql-block">贝果</p><p class="ql-block">75</p><p class="ql-block">157</p><p class="ql-block">面包粉</p><p class="ql-block">70</p><p class="ql-block">373</p><p class="ql-block">牛角面包</p><p class="ql-block">68</p><p class="ql-block">448</p><p class="ql-block">面线</p><p class="ql-block">68</p><p class="ql-block">356</p><p class="ql-block">糙米片</p><p class="ql-block">65</p><p class="ql-block">365</p><p class="ql-block">白米加糙米</p><p class="ql-block">65</p><p class="ql-block">353</p><p class="ql-block">麦片</p><p class="ql-block">64</p><p class="ql-block">340</p><p class="ql-block">中华面</p><p class="ql-block">61</p><p class="ql-block">281</p><p class="ql-block">荞麦面</p><p class="ql-block">59</p><p class="ql-block">274</p><p class="ql-block">黑麦面包</p><p class="ql-block">58</p><p class="ql-block">264</p><p class="ql-block">糙米饭</p><p class="ql-block">56</p><p class="ql-block">350</p><p class="ql-block">燕麦</p><p class="ql-block">55</p><p class="ql-block">380</p><p class="ql-block">胚芽米</p><p class="ql-block">70</p><p class="ql-block">354</p><p class="ql-block">低筋面粉</p><p class="ql-block">60</p><p class="ql-block">368</p><p class="ql-block">全麦面粉</p><p class="ql-block">45</p><p class="ql-block">328</p><p class="ql-block">意大利面</p><p class="ql-block">65</p><p class="ql-block">378</p><p class="ql-block">全麦面包</p><p class="ql-block">50</p><p class="ql-block">240</p><p class="ql-block">稀饭(糙米)</p><p class="ql-block">57</p><p class="ql-block">71</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">竹轮</p><p class="ql-block">60</p><p class="ql-block">120</p><p class="ql-block">鱼板</p><p class="ql-block">56</p><p class="ql-block">96</p><p class="ql-block">豆腐</p><p class="ql-block">42</p><p class="ql-block">72</p><p class="ql-block">羊肉</p><p class="ql-block">45</p><p class="ql-block">227</p><p class="ql-block">火腿</p><p class="ql-block">46</p><p class="ql-block">196</p><p class="ql-block">鸭</p><p class="ql-block">45</p><p class="ql-block">200</p><p class="ql-block">花生</p><p class="ql-block">22</p><p class="ql-block">562</p><p class="ql-block">鲍鱼</p><p class="ql-block">44</p><p class="ql-block">135</p><p class="ql-block">鲔鱼罐头</p><p class="ql-block">55</p><p class="ql-block">288</p><p class="ql-block">培根</p><p class="ql-block">49</p><p class="ql-block">405</p><p class="ql-block">生蚝</p><p class="ql-block">45</p><p class="ql-block">60</p><p class="ql-block">蛤蜊</p><p class="ql-block">40</p><p class="ql-block">30</p><p class="ql-block">鱼丸</p><p class="ql-block">52</p><p class="ql-block">113</p><p class="ql-block">烤猪肉</p><p class="ql-block">51</p><p class="ql-block">171</p><p class="ql-block">腊肠</p><p class="ql-block">48</p><p class="ql-block">497</p><p class="ql-block">牛肉</p><p class="ql-block">46</p><p class="ql-block">318</p><p class="ql-block">香肠</p><p class="ql-block">45</p><p class="ql-block">321</p><p class="ql-block">猪肉</p><p class="ql-block">45</p><p class="ql-block">263</p><p class="ql-block">鸡肉</p><p class="ql-block">45</p><p class="ql-block">200</p><p class="ql-block">星鳗</p><p class="ql-block">45</p><p class="ql-block">161</p><p class="ql-block">沙丁鱼</p><p class="ql-block">40</p><p class="ql-block">113</p><p class="ql-block">鲑鱼子</p><p class="ql-block">45</p><p class="ql-block">180</p><p class="ql-block">蚬</p><p class="ql-block">44</p><p class="ql-block">51</p><p class="ql-block">海胆</p><p class="ql-block">44</p><p class="ql-block">140</p><p class="ql-block">烤鳗鱼</p><p class="ql-block">43</p><p class="ql-block">293</p><p class="ql-block">干贝</p><p class="ql-block">42</p><p class="ql-block">97</p><p class="ql-block">鳕鱼子</p><p class="ql-block">40</p><p class="ql-block">140</p><p class="ql-block">鲔鱼</p><p class="ql-block">40</p><p class="ql-block">125</p><p class="ql-block">炸豆腐</p><p class="ql-block">46</p><p class="ql-block">150</p><p class="ql-block">虾子</p><p class="ql-block">40</p><p class="ql-block">83</p><p class="ql-block">竹荚鱼</p><p class="ql-block">40</p><p class="ql-block">180</p><p class="ql-block">蛋</p><p class="ql-block">30</p><p class="ql-block">151</p><p class="ql-block">纳豆</p><p class="ql-block">33</p><p class="ql-block">200</p><p class="ql-block">油豆腐</p><p class="ql-block">43</p><p class="ql-block">386</p><p class="ql-block">百页豆腐</p><p class="ql-block">42</p><p class="ql-block">72</p><p class="ql-block">毛豆</p><p class="ql-block">30</p><p class="ql-block">135</p><p class="ql-block">大豆</p><p class="ql-block">30</p><p class="ql-block">180</p><p class="ql-block">腰果</p><p class="ql-block">29</p><p class="ql-block">576</p><p class="ql-block">黄豆</p><p class="ql-block">20</p><p class="ql-block">150</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">炼乳(有糖)</p><p class="ql-block">82</p><p class="ql-block">331</p><p class="ql-block">冰淇淋</p><p class="ql-block">65</p><p class="ql-block">180</p><p class="ql-block">鲜奶油</p><p class="ql-block">39</p><p class="ql-block">443</p><p class="ql-block">奶油吉士</p><p class="ql-block">33</p><p class="ql-block">346</p><p class="ql-block">奶油</p><p class="ql-block">30</p><p class="ql-block">745</p><p class="ql-block">布丁</p><p class="ql-block">52</p><p class="ql-block">126</p><p class="ql-block">全脂鲜奶</p><p class="ql-block">25</p><p class="ql-block">67</p><p class="ql-block">低脂牛奶</p><p class="ql-block">26</p><p class="ql-block">46</p><p class="ql-block">脱脂牛奶</p><p class="ql-block">30</p><p class="ql-block">359</p><p class="ql-block">原味优格</p><p class="ql-block">25</p><p class="ql-block">62</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">马铃薯</p><p class="ql-block">90</p><p class="ql-block">76</p><p class="ql-block">红萝卜</p><p class="ql-block">80</p><p class="ql-block">37</p><p class="ql-block">山药</p><p class="ql-block">75</p><p class="ql-block">50</p><p class="ql-block">玉米</p><p class="ql-block">70</p><p class="ql-block">92</p><p class="ql-block">芋头</p><p class="ql-block">64</p><p class="ql-block">58</p><p class="ql-block">栗子</p><p class="ql-block">60</p><p class="ql-block">95</p><p class="ql-block">毛豆</p><p class="ql-block">30</p><p class="ql-block">135</p><p class="ql-block">山药</p><p class="ql-block">75</p><p class="ql-block">108</p><p class="ql-block">韭菜</p><p class="ql-block">52</p><p class="ql-block">118</p><p class="ql-block">豌豆</p><p class="ql-block">45</p><p class="ql-block">93</p><p class="ql-block">甘蔗</p><p class="ql-block">55</p><p class="ql-block">132</p><p class="ql-block">南瓜</p><p class="ql-block">65</p><p class="ql-block">91</p><p class="ql-block">牛蒡</p><p class="ql-block">45</p><p class="ql-block">65</p><p class="ql-block">香菇</p><p class="ql-block">28</p><p class="ql-block">18</p><p class="ql-block">白萝卜</p><p class="ql-block">26</p><p class="ql-block">18</p><p class="ql-block">四季豆</p><p class="ql-block">26</p><p class="ql-block">23</p><p class="ql-block">莲藕</p><p class="ql-block">38</p><p class="ql-block">66</p><p class="ql-block">葱</p><p class="ql-block">30</p><p class="ql-block">37</p><p class="ql-block">苦瓜</p><p class="ql-block">24</p><p class="ql-block">17</p><p class="ql-block">蒟蒻</p><p class="ql-block">24</p><p class="ql-block">5</p><p class="ql-block">昆布</p><p class="ql-block">17</p><p class="ql-block">30</p><p class="ql-block">莴苣</p><p class="ql-block">23</p><p class="ql-block">12</p><p class="ql-block">蕃茄</p><p class="ql-block">30</p><p class="ql-block">19</p><p class="ql-block">洋葱</p><p class="ql-block">30</p><p class="ql-block">37</p><p class="ql-block">木耳</p><p class="ql-block">26</p><p class="ql-block">127</p><p class="ql-block">竹笋</p><p class="ql-block">26</p><p class="ql-block">26</p><p class="ql-block">高丽菜</p><p class="ql-block">26</p><p class="ql-block">23</p><p class="ql-block">青椒</p><p class="ql-block">26</p><p class="ql-block">22</p><p class="ql-block">花椰菜</p><p class="ql-block">25</p><p class="ql-block">33</p><p class="ql-block">茄子</p><p class="ql-block">25</p><p class="ql-block">22</p><p class="ql-block">芹菜</p><p class="ql-block">25</p><p class="ql-block">15</p><p class="ql-block">蘑菇</p><p class="ql-block">24</p><p class="ql-block">11</p><p class="ql-block">豆芽菜</p><p class="ql-block">22</p><p class="ql-block">15</p><p class="ql-block">小黄瓜</p><p class="ql-block">23</p><p class="ql-block">14</p><p class="ql-block">美生菜</p><p class="ql-block">22</p><p class="ql-block">14</p><p class="ql-block">香菇</p><p class="ql-block">28</p><p class="ql-block">18</p><p class="ql-block">青江菜</p><p class="ql-block">23</p><p class="ql-block">9</p><p class="ql-block">花生</p><p class="ql-block">22</p><p class="ql-block">562</p><p class="ql-block">黄豆</p><p class="ql-block">20</p><p class="ql-block">417</p><p class="ql-block">海带</p><p class="ql-block">17</p><p class="ql-block">138</p><p class="ql-block">菠菜</p><p class="ql-block">15</p><p class="ql-block">20</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">草莓果酱</p><p class="ql-block">82</p><p class="ql-block">262</p><p class="ql-block">西瓜</p><p class="ql-block">80</p><p class="ql-block">53</p><p class="ql-block">葡萄干</p><p class="ql-block">57</p><p class="ql-block">301</p><p class="ql-block">橘罐头</p><p class="ql-block">57</p><p class="ql-block">80</p><p class="ql-block">葡萄</p><p class="ql-block">50</p><p class="ql-block">55</p><p class="ql-block">芒果</p><p class="ql-block">49</p><p class="ql-block">64</p><p class="ql-block">哈蜜瓜</p><p class="ql-block">4</p><p class="ql-block">42</p><p class="ql-block">香蕉</p><p class="ql-block">61</p><p class="ql-block">86</p><p class="ql-block">葡萄柚</p><p class="ql-block">31</p><p class="ql-block">38</p><p class="ql-block">菠萝</p><p class="ql-block">65</p><p class="ql-block">51</p><p class="ql-block">草莓</p><p class="ql-block">29</p><p class="ql-block">34</p><p class="ql-block">柿子</p><p class="ql-block">37</p><p class="ql-block">60</p><p class="ql-block">杏桃</p><p class="ql-block">27</p><p class="ql-block">62</p><p class="ql-block">柠檬</p><p class="ql-block">34</p><p class="ql-block">54</p><p class="ql-block">桃子</p><p class="ql-block">41</p><p class="ql-block">40</p><p class="ql-block">樱桃</p><p class="ql-block">37</p><p class="ql-block">60</p><p class="ql-block">苹果</p><p class="ql-block">36</p><p class="ql-block">54</p><p class="ql-block">奇异果</p><p class="ql-block">35</p><p class="ql-block">53</p><p class="ql-block">梨子</p><p class="ql-block">32</p><p class="ql-block">43</p><p class="ql-block">橙子</p><p class="ql-block">31</p><p class="ql-block">46</p><p class="ql-block">橘子</p><p class="ql-block">31</p><p class="ql-block">60</p><p class="ql-block">木瓜</p><p class="ql-block">30</p><p class="ql-block">38</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">冰糖</p><p class="ql-block">110</p><p class="ql-block">387</p><p class="ql-block">上等白糖</p><p class="ql-block">109</p><p class="ql-block">384</p><p class="ql-block">果糖</p><p class="ql-block">30</p><p class="ql-block">368</p><p class="ql-block">麦芽糖</p><p class="ql-block">105</p><p class="ql-block">350</p><p class="ql-block">黑砂糖</p><p class="ql-block">93</p><p class="ql-block">300</p><p class="ql-block">蜂蜜</p><p class="ql-block">88</p><p class="ql-block">297</p><p class="ql-block">代糖</p><p class="ql-block">10</p><p class="ql-block">276</p><p class="ql-block">寡糖</p><p class="ql-block">10</p><p class="ql-block">25</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">巧克力</p><p class="ql-block">91</p><p class="ql-block">557</p><p class="ql-block">麻糬加馅</p><p class="ql-block">88</p><p class="ql-block">235</p><p class="ql-block">甜甜圈</p><p class="ql-block">86</p><p class="ql-block">387</p><p class="ql-block">洋芋片</p><p class="ql-block">85</p><p class="ql-block">388</p><p class="ql-block">奶油蛋糕</p><p class="ql-block">82</p><p class="ql-block">344</p><p class="ql-block">牛奶糖</p><p class="ql-block">86</p><p class="ql-block">433</p><p class="ql-block">仙贝</p><p class="ql-block">80</p><p class="ql-block">380</p><p class="ql-block">苏打饼干</p><p class="ql-block">70</p><p class="ql-block">492</p><p class="ql-block">布丁</p><p class="ql-block">52</p><p class="ql-block">126</p><p class="ql-block">牛奶咖啡</p><p class="ql-block">39</p><p class="ql-block">35</p><p class="ql-block">松饼</p><p class="ql-block">80</p><p class="ql-block">261</p><p class="ql-block">红豆沙</p><p class="ql-block">80</p><p class="ql-block">155</p><p class="ql-block">饼干</p><p class="ql-block">77</p><p class="ql-block">432</p><p class="ql-block">胡椒</p><p class="ql-block">73</p><p class="ql-block">80</p><p class="ql-block">蜂蜜蛋糕</p><p class="ql-block">69</p><p class="ql-block">360</p><p class="ql-block">冰淇淋</p><p class="ql-block">65</p><p class="ql-block">212</p><p class="ql-block">可可亚</p><p class="ql-block">47</p><p class="ql-block">310</p><p class="ql-block">果冻</p><p class="ql-block">46</p><p class="ql-block">45</p><p class="ql-block">黑巧克力</p><p class="ql-block">22</p><p class="ql-block">382</p><p class="ql-block">凉粉</p><p class="ql-block">12</p><p class="ql-block">4</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">食品名称</p><p class="ql-block">GI值</p><p class="ql-block">热量</p><p class="ql-block">可乐</p><p class="ql-block">43</p><p class="ql-block">43橙汁</p><p class="ql-block">42</p><p class="ql-block">46</p><p class="ql-block">红茶10</p><p class="ql-block">294啤酒</p><p class="ql-block">34</p><p class="ql-block">32</p><p class="ql-block">巧克力奶</p><p class="ql-block">47</p><p class="ql-block">70咖啡16</p><p class="ql-block">421</p>

热量

名称

食品

食物

血糖

低糖

高糖

面包

糙米

代谢