食物升糖指数GI值参照表

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,,食物升糖指数参照表,,,,,,,,,,

,,高升糖指数食物（GI>70）,,,中升糖指数（46<GI<70),,,低升糖指数（GI<46),,,,

,,主食五谷,,,主食五谷,,,主食五谷,,,豆,

,,油条,75,,鸡蛋面,49,,粉丝,31,,大豆,18

,,烙饼,80,,乌冬面,55,,藕粉,32,,冻豆腐,22

,,速溶燕麦,88,,薯片,60,,荞麦米,41,,豆腐干,23

,,面条,81,,全麦面包,66,,黑米,42,,刀豆（四季豆）,26

,,糯米饭,87,,燕麦原片,51,,通心粉,45,,绿豆、红豆,30

,,馒头,88,,快餐燕麦片,66,,玉米,39,,扁豆,36

,,白米饭,88,,玉米粉,70,,大麦,23,,豌豆,32

,,棍子面包,95,,糙米饭,55,,糙米,,,鲜豆腐,32

,,甜玉米,78,,荞麦面,59,,水果,,,花生米,14

,,小米（煮）,74,,玉米饼,47,,樱桃,22,,黑豆,24

,,水果,,,50%燕麦麸皮面包,47,,柚子,25,,肉蛋,

,,大枣,71,,汉堡包,60,,草莓,29,,鸡蛋,30

,,菠萝,71,,高粱米,70,,生香蕉,30,,鱼肉,40

,,桂圆,72,,水果,,,木瓜,30,,虾,40

,,荔枝,72,,葡萄干、杏子,57,,苹果、李子,36,,蟹,42

,,西瓜,74,,芒果,49,,柿子,37,,蔬菜,

,,干枣,102,,熟香蕉,52,,梨、桔子,36,,菠菜、花生米,15

,,蔬菜,,,猕猴桃,53,,哈密瓜,41,,海苔,16

,,胡萝卜,71,,蔬菜,,,桃子（鲜28）,42,,海带,17

,,南瓜,75,,芋头,64,,橙子、桔子,43,,豆芽,22

,,零食,,,红薯,70,,葡萄,44,,大、小白菜,23

,,土豆泥,73,,山药,51,,腰果,22,,黄瓜、生菜,23

,,薯条（炸）,75,,马铃薯,56,,糖,,,莴苣,23

,,膨化食品,82,,肉蛋,,,木糖醇,7,,蘑菇、苦瓜,24

,,米饼,82,,鸡鸭肉,46,,果糖,23,,芹菜、油菜,25

,,爆米花,76,,猪、牛、羊肉,48,,饮品,,,茄子、西兰花,25

,,饮品,,,腊肠、火腿,48,,酸奶（无糖）,26,,卷心菜、韭菜,26

,,炼乳,82,,蛋糕,50,,牛奶,26,,青椒、花菜,26

,,蜂蜜,91,,饮品,,,奶油,30,,金针菇,28

,,酸奶,81,,可乐（汽水63）,46,,脱脂奶,36,,平菇、香菇,28

,,糖,,,橙汁,49,,番茄汁,38,,大葱,28

,,白糖,80,,冰淇淋,65,,啤酒,36,,洋葱、番茄,30

,,葡萄糖,100,,糖,,,咖啡,39,,干香菇、藕,38

,,麦芽糖,105,,乳糖,46,,苹果汁,41,,毛豆,30

,,,,,巧克力,50,,加糖酸奶,48,,木耳、竹笋,26

,,,,,蔗糖,65,,,,,白萝卜,26

,,,,,,,,,,,豌豆、牛蒡,45

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