部分常見食物血糖生成指數(shù)(GI)

1、部分常見食物血糖生成指數(shù)（GI）食物類序號食物名稱GI糖類 1葡萄糖100.02綿白糖83.83蔗糖65.04果糖23.05乳糖46.06麥芽糖105.07蜂蜜73.08膠質(zhì)軟糖80.09巧克力49.010MM巧克力32.011方糖65.0谷類及制品 12小麥（整粒，煮）41.013面條（小麥粉，濕）81.614面條（強(qiáng)化蛋白質(zhì)，細(xì)，煮）27.015面條（全麥粉，細(xì)）37.016面條（白，細(xì)，干）41.017面條（硬質(zhì)小麥粉，細(xì)，煮）55.018線面條（實(shí)心，細(xì)）35.019通心面（管狀，粗）45.020面條（小麥粉，干，扁，粗）46.021面條（硬質(zhì)小麥粉，干，加雞蛋，粗）49.022面條（

2、硬質(zhì)小麥粉，干，細(xì)）55.023饅頭（富強(qiáng)粉）88.124粗麥粉65.025烙餅79.626油條74.927大米粥（普通）69.428大米飯83.229粘米飯（含直鏈淀粉高）50.030粘米飯（含直鏈淀粉低）88.031糙米飯70.032黑米飯55.033速食米飯87.034稻麩19.035糯米飯87.036大米糯米飯65.337黑米粥42.338大麥（整粒，煮）25.039大麥粉66.040黑麥（整粒，煮）34.041玉米（甜，煮）55.042玉米面（粗粉，煮粥）68.043玉米面粉（粗粉）50.944玉米糝粥51.845玉米片（市售）78.546玉米片（高纖維標(biāo)簽，市售）74.047小米（

3、煮飯）71.048小米粥61.549米餅82.050蕎麥（黃）54.051蕎麥面條59.352蕎麥面饅頭66.753燕麥麩55.0薯類、淀粉及制品 54馬鈴薯62.055馬鈴薯（煮）66.456馬鈴薯（烤）60.057馬鈴薯（蒸）65.058馬鈴薯（用微波爐烤）82.059馬鈴薯（燒烤，無油脂）85.060馬鈴薯泥73.061馬鈴薯粉條13.662馬鈴薯片（油炸）60.363甘薯山芋54.064甘薯（紅，煮）76.765炸薯?xiàng)l60.066藕粉32.667苕粉34.568粉絲湯（豌豆）31.6豆類及制品 69黃豆（浸泡，煮）18.070黃豆（罐頭）14.071黃豆面（有面粉）掛面66.672豆腐

4、（燉）31.973豆腐（凍）22.374豆腐干23.775綠豆27.276綠豆掛面33.477蠶豆（五香）16.978扁豆38.079扁豆（紅，小）26.080扁豆（綠，小）30.081扁豆（綠，小，罐頭）52.082小扁豆湯（罐頭）44.083利馬豆棉豆31.084利馬豆（加5克蔗糖）30.085利馬豆（加10克蔗糖）31.086利馬豆（嫩，冷凍）32.087鷹嘴豆33.088鷹嘴豆（罐頭）42.089咖喱鷹嘴豆（罐頭）41.090青刀豆39.091青刀豆（罐頭）45.092黑豆42.093羅馬諾豆46.094黑豆湯64.095四季豆27.096四季豆（高壓處理）34.097四季豆（罐頭）5

5、2.0蔬菜類 98甜菜64.099胡蘿卜金筍71.0100南瓜倭瓜，番瓜75.0101麝香瓜65.0102山藥薯蕷51.0103雪魔芋17.0104芋頭（蒸）芋艿，毛芋47.7105朝鮮蘚15.0106蘆筍15.0107綠菜花15.0108菜花15.0109芹菜15.0110黃瓜15.0111茄子15.0112鮮青豆15.0113萵筍（各種類型）15.0114生菜15.0115青椒15.0116西紅柿15.0117菠菜15.0118西紅柿湯38.0水果類及制品 119蘋果36.0120美國蘋果40.0121梨36.0122桃28.0123桃（罐頭，含果汁）30.0124桃（罐頭，含糖濃度低）5

6、2.0125桃（罐頭，含糖濃度高）58.0126杏干31.0127杏（罐頭，含淡味果汁）64.0128李子24.0129櫻桃22.0130葡萄43.0131葡萄干64.0132葡萄（淡黃色，小，無核）56.0133獼猴桃52.0134柑43.0135柚25.0136巴婆果58.0137菠蘿66.0138芒果55.0139芭蕉甘蔗，板蕉53.0140香蕉52.0141香蕉（生）30.0142西瓜72.0乳及乳制品 143牛奶27.6144牛奶（加糖和巧克力）34.0145牛奶（加人工甜味劑和巧克力）24.0146全脂牛奶27.0147脫脂牛奶32.0148低脂牛奶11.9149降糖奶粉26.01

7、50老年奶粉40.8151無糖奶粉47.6152酸奶（加糖）48.0153酸乳酪（普通）36.0154酸乳酪（低脂）33.0155酸乳酪（低脂，加人工舔味劑）14.0156豆奶19.0方便食品 157大米（即食，熱水泡1分鐘）46.0158大米（即食，煮6分鐘）87.0159小麥片69.0160桂格燕麥片33.0161蕎麥方便面53.2162即食羹69.4163營養(yǎng)餅65.7164全麥維（家樂氏）42.0165可可米（家樂氏）77.0166卜卜米（家樂氏）88.0167比薩餅60.0168漢堡包61.0169白面包87.9170面包（全麥粉）69.0171面包（粗面粉）64.0172面包（黑麥

8、粉）65.0173面包（小麥粉，高纖維）68.0174面包（小麥粉，去面筋）70.0175面包（小麥粉，含水果干）47.0176面包（50%80%碎小麥粒）52.0177面包（75%80%大麥粒）34.0178面包（50%大麥粒）46.0179面包（80%100%大麥粉）66.0180面包（黑麥粒）50.0181面包（45%50%燕麥麩）47.0182面包（80%燕麥粒）65.0183面包（混合谷物）45.0184新月形面包67.0185棍子面包90.0186燕麥粗粉餅干55.0187油酥脆餅干64.0188高纖維黑麥薄脆餅干65.0189竹芋粉餅干66.0190小麥餅干70.0191蘇打餅干

9、72.0192格雷厄姆華餅干74.0193華夫餅干76.0194香草華夫餅干77.0195膨化薄脆餅干81.0196達(dá)能閑趣餅干47.1197達(dá)能牛奶香脆39.3198達(dá)能陽光餅干46.0199巧克力架49.0200重糖重油蛋糕540201酥皮糕點(diǎn)59.0202爆玉米花55.0203牛奶蛋糊（牛奶+淀粉+糖）43.0204黑五類粉57.9飲料類 205蘋果汁41.0206水蜜桃汁32.7207巴梨汁（罐頭）44.0208菠蘿汁（不加糖）46.0209柚子汁（不加糖）48.0210橘汁52.0211葡萄汁48.0212可樂飲料40.3213芬達(dá)軟飲料68.0214芬達(dá)34.0215冰激凌61.0216冰激凌（低脂）50.0217可樂軟飲53±7218軟飲/蘇打飲料63.0混合膳食及其他 219饅頭+芹菜炒雞蛋48.6220饅頭+醬牛肉49.4221饅頭+黃油68.0222餅+雞蛋炒木耳48.4223餃子（三鮮）28.0224包子（芹菜豬肉）39.1225硬質(zhì)小麥粉肉餡餛飩39.0226牛肉面88.6227米飯