What is it?
The glycemic index of food is a ranking of foods based on their immediate effect on blood glucose
(blood sugar) levels. Carbohydrate foods that breakdown quickly during digestion have the highest
glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly,
releasing glucose gradually into the blood stream, have low glycemic indexes.
What is the significance of Glycemic Index?
Low GI means a smaller rise in blood sugar and can help control established diabetes
Low GI diets can help people lose weight and lower blood lipids
Low GI diets can improve the body's sensitivity to insulin
High GI foods can help re-fuel carbohydrate stores after exercise
How to switch to a low GI diet
Breakfast cereals based on wheat bran, barley and oats
"Grainy" breads made with whole seeds
Pasta and rice in place of potatoes
Vinegar and lemon juice dressings
In short, the goal should be to build a good plan including the low Glycemic Index foods. This way,
hunger is minimized, and there is less tendency to "cheat" or overeat. Consequently, you can continue
to lose body fat or maintain your weight - once the excess pounds have been lost.
Even for those whose main objective is not fat loss, foods that are low on the glycemic index will
help alleviate mood swings and regulate energy levels.
A low glycemic food plan can be beneficial to:
diabetics
hypoglycemics
persons with insulin resistance or Syndrome X
dieters
athletes
A low glycemic food plan is beneficial for:
helping balance blood glucose and insulin levels
reducing excess body fat levels
increasing sports performance.
(blood sugar) levels. Carbohydrate foods that breakdown quickly during digestion have the highest
glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly,
releasing glucose gradually into the blood stream, have low glycemic indexes.
What is the significance of Glycemic Index?
Low GI means a smaller rise in blood sugar and can help control established diabetes
Low GI diets can help people lose weight and lower blood lipids
Low GI diets can improve the body's sensitivity to insulin
High GI foods can help re-fuel carbohydrate stores after exercise
How to switch to a low GI diet
Breakfast cereals based on wheat bran, barley and oats
"Grainy" breads made with whole seeds
Pasta and rice in place of potatoes
Vinegar and lemon juice dressings
In short, the goal should be to build a good plan including the low Glycemic Index foods. This way,
hunger is minimized, and there is less tendency to "cheat" or overeat. Consequently, you can continue
to lose body fat or maintain your weight - once the excess pounds have been lost.
Even for those whose main objective is not fat loss, foods that are low on the glycemic index will
help alleviate mood swings and regulate energy levels.
A low glycemic food plan can be beneficial to:
diabetics
hypoglycemics
persons with insulin resistance or Syndrome X
dieters
athletes
A low glycemic food plan is beneficial for:
helping balance blood glucose and insulin levels
reducing excess body fat levels
increasing sports performance.
LOW GI BREAD
升糖指数
维基百科，自由的百科全书
目录[隐藏] |
食品的升糖指數
升糖指數有兩套不同的計算基準，兩者的數值差距約為1.4倍。以食用後兩小時內血糖的增加值作為比較。- 以純葡萄糖為GI值100
- 以白麵包為GI值100，純葡萄糖為GI值140
- 天曉得是哪種基準下的？
| 分類 | GI 範圍 | 例如 |
|---|---|---|
| 低升糖指數 | 低於55 | 蔬菜和水果（土豆和西瓜除外），雜糧麵包，牛奶 |
| 中等升糖指數 | 56－69 | 全麥麵包，糙米 |
| 高升糖指數 | 70－99 | 玉米片，烘烤土豆，羊角麵包，白麵包 |
疾病預防
研究發現多年来在日常飲食中攝入低升糖指數食品的人得第二型糖尿病和冠心病的機率遠比起其他人低。參考文獻
- ^ ""Glycemic index of foods: a physiological basis for carbohydrate exchange."", 'Am J Clin Nutr' 34: 362－366
