盖字在文言文里的意思:常见食物的升糖指数表

食物名称 升糖指数 食物名称 升糖指数 食物名称 升糖指数
干枣                   102±1                   马铃薯                     56±1                       梨                    36±3
葡萄糖                   100±0                     爆米花                     55±1                       苹果                       36±2
精米                            87±2                   芒果                     55±0                     面条                       36±1
南瓜                     75±9                 燕麦饼干     541                     豌豆                       32±1
面粉/小米     74±2                   香蕉                     53±6                     草莓                    32±0
蜂蜜                     73±15        甜玉米                        53±2                       扁豆                       29±1
西瓜                     72±13                   荞麦                     53±1                       桃子                    28±0
硬面包圈     70±2                   甘薯                     52±2                   全脂奶                    27±7
胡萝卜                     71±22                 猕猴桃                     52±0                     刀豆                       27±5
白百包                     68±2                   蛋糕                     50±10                   葡萄柚                    25±0
菠萝                     66±0                 玉米饼                        47±2                     李子                       24±0
蔗糖                     65±4                   乳糖                     46±3                     大麦                    23±2
葡萄干                     62±2                   葡萄                     43±0                     果糖                       23±1
冰激凌                     61±7                   橘子                     43±0                     樱桃                    22±0
汉堡包                     60±1                全麦麦片                     40±2                     黄豆                    18±3
木瓜                     58±0                   全麦                     40±2                   花生米                    13±2
糙米                     56±2                   玉米                     39±1

普通食物血糖指数表，以葡萄糖血糖指数（升糖指数）为100基数
Glycemic Index (GI) of Foods, Based on a Glucose GI of 100
普通食物血糖指数表，以葡萄糖血糖指数（升糖指数）为100基数
 
     
 High GI Foods (GI ≥70)  高血糖指数食物
 110 Maltose                         麦芽糖
 100 Glucose                         葡萄糖
   98 Rice, short grain            糯米
   93 Potato, Russet, baked      焗薯（土豆）
   91 Honey                            蜜糖
   86 Potato, instant        即食薯茸
   83 Rice, medium grain          中圆米
   83 Cornflakes                          玉米片
   76 Doughnut                          甜麫圈
   75 French fries                          炸薯条
   75 Pumpkin                            南瓜 
   74 Soda cracker          梳打饼
   72 Popcorn                     爆谷（玉米花）
   72 Bread, wheat, white              白麫饱 
   72 Bread, whole wheat       全麦麫饱
   72 Corn chips                        炸玉米片
   72 Bagel                           麫圈
   72 Watermelon                           西瓜
   70 Tapioca                         西谷米
   
 Medium GI Foods ( GI 56-69)  中血糖指数食物
   68 Sucrose                                            蔗糖
   67 Croissant                                          牛角饱
   65 Cantaloupe                                          皱皮瓜
   64 Raisins                                          葡萄乾
   63 Cola soft drink                         可乐汽水
   63 Porridge oats                           燕麦片
   61 Ice cream                                     雪糕（冰淇淋）
   61 Condensed milk                           甜炼乳
   61 Rice noodles                                           沙河粉
   61 Banana                                             香蕉
   61 Sweet potato                                         糖心番薯
   60 Pizza                                       意大利薄饼
   59 Cookies, digestive                            消化饼
   59 Papaya                                             木瓜
   59 Pineapple                                       菠萝（凤梨）
   58 Rice vermicelli                             米粉
   57 Fruit cocktail                                         罐头杂果
   57 Apricot                                                       杏子
   56 Potato chips                                           炸薯片
   56 Rice, long grain                           丝苗米
   
 Low GI Foods (GI ≤55)  低血糖指数食物
   55 Udon noodles         乌冬麫
   55 Taro                           芋头
   54 Pound cake                       牛油蛋糕
   53 Kiwi fruit                          奇异果
   51 Hot chocolate        热朱古力
   51 Strawberry jam        士多啤梨（草莓）果酱
   51 Mangoes                           芒果
   50 Grapefruit juice         西柚汁
   49 Orange juice                           橙汁
   48 Pineapple juice  菠萝（凤梨）汁
   48 Marmalade                        橙皮果酱
   48 Sushi, salmon      沙文鱼寿司
   47 Instant noodles         即食麫
   47 Green peas                           青豆
   46 Chicken nuggets         炸鸡球
   45 Grapes                           葡萄
   44 Milk chocolate      牛奶朱古力
   44 Spaghetti                        意大利粉
   43 Oranges                           橙子
   43 Apple juice                         苹果汁
   42 Pears                           啤梨
   42 Peaches                           桃子
   40 Strawberries                 士多啤梨（草莓）
   39 Plums                           李子
   38 Apples                           苹果
   38 Yogurt                                      酸乳
   38 Tomato juice                         番茄汁
   38 Tomato soup                        番茄汤
   38 Fish fingers                        炸鱼条
   37 Yam                          番薯
   36 Milk, whole                  全脂奶（牛乳）
   35 Milk, 2% fat                  低脂奶（牛乳）
   34 Milk, chocolate 朱古力奶（牛乳）
   33 Milk, skim                   脱脂奶（牛乳）
   33 Apricots, dried                      杏乾
   33 Mung bean noodle         粉丝
   29 Prunes                         梅子
   28 Sausages                         肉肠
   22 Cashews                               腰果
   22 Fructose                        果糖
   15 Soybeans                        黄豆
   14 Peanuts                      花生米
    7 Xylitol                      木糖醇
    0 Sucralose                     三氯蔗糖