,,,,,,,,,,,,,

,,,,,,,,,,,,,

,,食物升糖指數(shù)參照表,,,,,,,,,,

,,高升糖指數(shù)食物（GI>70）,,,中升糖指數(shù)（46<GI<70),,,低升糖指數(shù)（GI<46),,,,

,,主食五谷,,,主食五谷,,,主食五谷,,,豆,

,,油條,75,,雞蛋面,49,,粉絲,31,,大豆,18

,,烙餅,80,,烏冬面,55,,藕粉,32,,凍豆腐,22

,,速溶燕麥,88,,薯片,60,,蕎麥米,41,,豆腐干,23

,,面條,81,,全麥面包,66,,黑米,42,,刀豆（四季豆）,26

,,糯米飯,87,,燕麥原片,51,,通心粉,45,,綠豆、紅豆,30

,,饅頭,88,,快餐燕麥片,66,,玉米,39,,扁豆,36

,,白米飯,88,,玉米粉,70,,大麥,23,,豌豆,32

,,棍子面包,95,,糙米飯,55,,糙米,,,鮮豆腐,32

,,甜玉米,78,,蕎麥面,59,,水果,,,花生米,14

,,小米（煮）,74,,玉米餅,47,,櫻桃,22,,黑豆,24

,,水果,,,50%燕麥麩皮面包,47,,柚子,25,,肉蛋,

,,大棗,71,,漢堡包,60,,草莓,29,,雞蛋,30

,,菠蘿,71,,高粱米,70,,生香蕉,30,,魚肉,40

,,桂圓,72,,水果,,,木瓜,30,,蝦,40

,,荔枝,72,,葡萄干、杏子,57,,蘋果、李子,36,,蟹,42

,,西瓜,74,,芒果,49,,柿子,37,,蔬菜,

,,干棗,102,,熟香蕉,52,,梨、桔子,36,,菠菜、花生米,15

,,蔬菜,,,獼猴桃,53,,哈密瓜,41,,海苔,16

,,胡蘿卜,71,,蔬菜,,,桃子（鮮28）,42,,海帶,17

,,南瓜,75,,芋頭,64,,橙子、桔子,43,,豆芽,22

,,零食,,,紅薯,70,,葡萄,44,,大、小白菜,23

,,土豆泥,73,,山藥,51,,腰果,22,,黃瓜、生菜,23

,,薯?xiàng)l（炸）,75,,馬鈴薯,56,,糖,,,萵苣,23

,,膨化食品,82,,肉蛋,,,木糖醇,7,,蘑菇、苦瓜,24

,,米餅,82,,雞鴨肉,46,,果糖,23,,芹菜、油菜,25

,,爆米花,76,,豬、牛、羊肉,48,,飲品,,,茄子、西蘭花,25

,,飲品,,,臘腸、火腿,48,,酸奶（無糖）,26,,卷心菜、韭菜,26

,,煉乳,82,,蛋糕,50,,牛奶,26,,青椒、花菜,26

,,蜂蜜,91,,飲品,,,奶油,30,,金針菇,28

,,酸奶,81,,可樂（汽水63）,46,,脫脂奶,36,,平菇、香菇,28

,,糖,,,橙汁,49,,番茄汁,38,,大蔥,28

,,白糖,80,,冰淇淋,65,,啤酒,36,,洋蔥、番茄,30

,,葡萄糖,100,,糖,,,咖啡,39,,干香菇、藕,38

,,麥芽糖,105,,乳糖,46,,蘋果汁,41,,毛豆,30

,,,,,巧克力,50,,加糖酸奶,48,,木耳、竹筍,26

,,,,,蔗糖,65,,,,,白蘿卜,26

,,,,,,,,,,,豌豆、牛蒡,45

,,,,,,,,,,,,,

,,,,,,,,,,,,,

,,,,,,,,,,,,,

,,,,,,,,,,,,,

,,,,,,,,,,,,,

,,,,,,,,,,,,