食物升糖指數 (Glycemic Index)

99有少少血壓高，姑仔搵咗個食物升糖指數表比99參考等佢注意飲食~

不過大伯、老公 + 姑仔都唔識中文，為方便99參考升糖指數，翻譯責任就落喺我身上嘞!

我覺得依份資料幾有用，喺度同大家分享吓:

碳水化合物

LOW GI

Wheat Pasta Shapes (全麥意粉)	54
New Potatoes (Baby Potatoes)	54
Meat Ravioli (方形肉餡意大利雲吞)	39
Spaghetti (意大利粉 – 長麵)	32
Tortellini (圓形意大利雲吞)	50
Egg Fettuccini (全蛋闊麵)	32
Brown Rice (糙米)	50
Buckwheat (蕎麥)	51
White Long Grain Rice (絲苗米)	50
Pearled Barley (薏米)	22
Yam (山藥 / 紅薯)	35
Sweet Potatoes (蕃薯)	48
Instant Noodles (即食麵)	47
Wheat Tortilla (全麥墨西哥薄餅)	30

MED GI

Basmati Rice (印度米)	58
Couscous (非洲小麥粗粒)	61
Cornmeal (粗磨玉米粉)	68
Taco Shells (墨西哥玉米脆薄餅)	68
Gnocchi (意大利薯仔糰)	68
Canned Potatoes (罐頭馬鈴薯)	61
Chinese Rice Vermicelli (米粉)	58
Baked Potatoes (焗薯)	60
Wild Rice (野米)	57

HIGH GI

Instant White Rice (即食白飯e.g. 叮叮飯)	87
Glutinous Rice (糯米)	86
Short Grain White Rice (珍珠米)	83
Tapioca (西米)	70
Fresh Mashed Potatoes (新鮮薯蓉)	73
French Fries (炸薯條)	75
Instant Mashed Potatoes (即食薯蓉粉)	80

蔬菜

LOW GI

Frozen Green Peas (雪藏青豆)	39
Frozen Sweet Corn (雪藏粟米粒)	47
Raw Carrots (生紅蘿蔔)	16
Boiled Carrots (烚紅蘿蔔)	41
Eggplant / Aubergine (茄子 / 矮瓜)	15
Broccoli (西蘭花)	10
Cauliflower (椰菜花)	15
Cabbage (椰菜)	10
Mushrooms (蘑菇)	10
Tomatoes (蕃茄)	15
Chillies (辣椒)	10
Lettuce (生菜)	10
Green Beans (四季豆)	15
Red Peppers (紅椒)	10
Onions (洋蔥)	10

MED GI

Beetroot (紅菜頭)

64

HIGH GI

Pumkin (南瓜)	75
Parsnips (歐洲防風草)	97

生果

LOW GI

Cherries (車厘子)	22
Plums (布冧)	24
Grapefruit (西柚)	25
Peaches (桃)	28
Peach, canned in natural juice (罐頭桃連桃汁)	30
Apples (蘋果)	34
Pears (梨)	41
Dried Apricots (乾杏甫)	32
Grapes (提子)	43
Coconut (椰子)	45
Coconut Milk (椰奶)	41
Kiwi Fruit (奇異果)	47
Oranges (橙)	40
Strawberries (士多啤梨)	40
Prunes (西梅)	29

MED GI

Mango (芒果)	60
Sultanas (無核青提)	56
Bananas (香蕉)	58
Raisins (提子乾)	64
Papaya (木瓜)	60
Figs (無花果)	61
Pineapple (菠蘿)	66

HIGH GI

Watermelon (西瓜)	80
Dates (棗)	103

乳製品

LOW GI

Whole Milk (全脂奶)	31
Skimmed Milk (脫脂奶)	32
Chocolate Milk (朱古力奶)	42
Sweetened Yoghurt (加甜酸乳酪)	33
Artificially Sweetened Yoghurt (代糖增甜酸乳酪)	23
Custard (吉士醬 / 奶皇)	35
Soy Milk (豆漿)	44

MED GI

Ice Cream (雪糕)

62

豆類

LOW GI

Canned Kidney Beans (罐頭紅腰豆)	52
Butter Beans (牛油豆 / 皇帝豆)	36
Chick Peas (鷹嘴豆 / 雞心豆)	42
Haricot / Navy Beans (白扁豆)	31
Lentils, Red (紅扁豆)	21
Lentils, Green (綠扁豆)	30
Pinto Beans (花斑豆 / 花雲豆)	45
Blackeyed Beans (眉豆)	50
Yellow Split Peas (馬豆)	32

MED GI

Beans in Tomato Sauce (茄汁焗豆)

56

麵包

LOW GI

Soya and Linseed (大豆阿麻籽包)	36
Wholegrain Pumpernickel (全麥粒黑麥包)	46
Heavy Mixed Grain (雜穀麵包)	45
Whole Wheat (全麥包)	49
Sourdough Rye (裸麥酸麵包)	48
Sourdough Wheat (小麥酸麵包)	54

MED GI

Croissant (法國牛角包)	67
Hamburger Bun (漢堡麵包)	61
Pita White (中東包)	57
Wholemeal Rye (黑裸麥麵包)	62

HIGH GI

White (白麵包)	71
Bagel (麵包圈 / 貝果)	72
French Baguette (長法包)	95

零食雜糧

LOW GI

Slim-Fast meal replacement (Slim-Fast 減肥代餐)	27
Snickers Bar (High Fat) (吉百利司力架朱古力條)	41
Nut & Seed Muesli Bar (果仁燕麥條)	49
Sponge Cake (海綿蛋糕)	46
Nutella (Nutella 朱古力榛子醬)	33
Milk Chocolate (牛奶朱古力)	42
Hummus (埃及豆泥醬)	6
Peanuts (花生)	13
Walnuts (合桃)	15
Cashew Nuts (腰果)	25
Nuts and Raisins (果仁 & 提子乾)	21
Jam (果醬)	51
Corn Chips (墨西哥粟米脆片)	42
Oatmeal Crackers (燕麥脆餅)	55

MED GI

Ryvita (高纖麥餅)	63
Digestives (麥維他消化餅)	59
Blueberry Muffin (藍梅馬芬)	59
Honey (蜜糖)	58

HIGH GI

Pretzels (德國蝴蝶脆餅)	83
Water Crackers (梳打餅)	78
Rice Cakes (年糕)	87
Puffed Crispbread (泡芙薄脆)	81
Donuts (冬甩 / 甜甜圈)	76
Scones (英式鬆餅)	92
Maple Flavoured Syrup (楓樹糖漿)	68

麥皮粟米片

(大部份係牌子名稱，所以無得翻譯! )

LOW GI

All-Bran	30
Oat Bran	50
Rolled Oats	51
Speciak K	54
Natural Muesli	40
Porridge	58

MED GI

Bran Buds	58
Mini Wheats	58
Nutrigrain	66
Shredded Wheat	67
Porridge Oats	63

HIGH GI

Cornflakes	80
Sultana Bran	73
Branflakes	74
Coco Pops	77
Puffed Wheat	80
Oats in Honey Bake	77
Team	82
Total	76
Cheerios	74
Rice Krispies	82
Weetabix	74