胰島素指數(2)

 

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l   食物胰島素指數(Food insulin index)是用一百萬焦耳 (239Kcal)的食物給正常人吃,然後測量3小時的胰島素分泌量,再跟吃同樣一百萬焦耳的白麵包相比。以該食物的胰島素分泌量當分子,白麵包所產生的胰島素分泌量當分母,得出該食物的胰島素指數百分比。 

每一百萬焦耳(MJ)的胰島素指數(FII)、葡萄糖分數(GS)、升糖負荷(GL)、升糖指數(GI)、巨營養素

食物

FII

GS

GL

GI

蛋白質

醣類

纖維

脂肪

總重

中文

English

%

%

g/MJ

%

g/MJ

g/MJ

g/MJ

g/MJ

g/MJ

g/MJ

葡萄糖

Glucose

100

100

59

100

0

59

59

0

0

59

乳製品

Dairy Products

 

鮮奶油起司

Cream cheese

18

4

0

0

6

3

2

0

24

68

93%無脂切達起司

93% Fat-free cheddar cheese

20

6

0

0

41

1

1

0

8

119

全脂鮮奶油牛奶

Full cream milk

24

12

5

31

11

17

17

0

14

368

切達起司

Cheddar cheese

33

39

0

0

15

0

0

0

21

59

1%脂肪的牛奶

1% Fat milk

34

16

8

29

20

27

27

0

6

558

減脂茅屋起司

Reduced –fat cottage cheese

40

9

1

10

29

7

7

0

10

234

低脂起司片

Low-fat processed cheese slice

42

14

2

10

36

15

15

0

4

154

低脂茅屋起司

Low-fat cottage cheese

52

4

2

10

30

16

14

0

6

264

脫脂牛奶

Skim milk

60

25

9

29

25

33

33

0

1

690

桃芒果冷凍優格

Peach-mango frozen yoghurt

64

41

19

51

9

38

36

0

5

181

香草冰淇淋

Vanilla ice-cream

65

49

13

50

5

26

26

0

13

120

低脂香草冰淇淋

Low-fat Vanilla ice-cream

69

50

19

43

6

44

37

0

7

185

低脂草莓優格

Low-fat strawberry yoghurt

84

43

12

31

12

38

38

1

5

260

 

Bread, Cereals, Grains, Rice & Pasta

 

麥片

All-Bran Original

23

28

13

30

12

43

14

14

3

74

麥片粥

Porridge

29

30

21

57

11

37

8

5

5

60

白醬螺旋義大利麵(煮過)

White pasta, spiral, boiled

29

32

23

46

8

49

2

4

1

201

全麥義大利麵(煮過)

Wholemeal pasta, boiled

29

48

20

42

11

49

1

11

2

218

墨西哥玉米餅()

Tortilla, white, corn

36

43

23

49

6

47

1

4

2

104

 

100% Nature Granola Oat, Honey & Raisins

41

35

15

44

6

35

16

3

9

55

 

Grain bread

41

42

20

50

9

40

2

7

5

108

 

Lentil in tomato sauce

42

43

11

37

19

29

4

11

5

253

 

Brown rice, boiled

45

73

38

72

5

53

1

1

2

148

 

Special K

48

49

22

54

15

41

14

1

2

63

 

Cracklin’ Oat Bran

48

46

20

55

5

36

21

6

8

58

 

Honeysmacks

49

42

34

71

9

48

31

3

2

63

 

Soy-Lin grain bread

52

34

11

36

15

29

2

5

7

99

 

Sustain

52

46

24

55

10

43

14

4

3

62

 

Cornflakes

55

53

41

77

5

53

10

2

0

64

 

All-Bran

55

60

28

60

7

47

11

9

2

76

 

Great Grains

57

54

29

74

6

39

10

5

7

59

 

7 Wholegrain Puffs

59

64

33

65

7

51

0

3

2

63

 

Honey Bunches of Oats

61

63

26

63

6

42

11

4

5

61

 

Cheerios

63

62

32

74

7

43

3

7

4

65

 

Lucky Charms

69

85

33

69

4

48

26

2

2

59

 

Raisin Bran

69

58

30

61

6

49

22

8

2

74

 

Wholemeal bread

70

68

34

74

8

45

2

7

3

101

 

Frosted Flakes

72

70

30

55

2

54

24

2

0

62

 

White bread

73

70

31

70

9

44

3

3

2

97

 

Wheaties

78

78

35

75

7

46

10

7

1

67

 

Cornflakes

82

100

45

81

5

55

4

2

0

67

 

Special K

86

69

30

69

13

44

8

2

1

63

 

Original Shredded Wheat

91

92

34

75

7

45

0

9

2

68

 

Rice Bubbles

94

99

48

88

4

54

6

1

0

62

 

Grapenuts

110

79

36

75

9

48

8

6

1

69

 

Fruit & Fruit Juice

 

 

Avocado, raw

4

1

0

0

2

0

0

2

25

112

 

Seedless raisins

31

54

36

64

2

56

55

4

1

72

 

Red Delicious apple, raw

43

35

21

36

1

58

57

9

0

435

 

Orange, raw, peeled

44

27

21

42

7

51

51

13

1

625

 

Apple juice

47

53

23

39

0

59

59

0

0

588

 

Peaches canned in juice

54

50

22

40

2

55

42

6

1

485

 

Orange juice

55

53

28

53

3

53

53

1

0

625

 

Banana, raw, peeled

59

55

29

52

3

56

47

6

0

279

 

Black grapes, raw

60

52

28

50

1

57

57

4

0

395

 

Peaches canned in syrup

65

67

32

58

1

56

53

4

2

346

 

Honeydew melon, raw

93

62

29

62

5

46

46

1

2

714

 

Vegetables & Legumes

 

 

Coleslaw

20

20

13

39

5

34

33

7

10

252

 

Canned navy beans

23

20

9

31

19

28

0

24

5

281

 

Frozen corn

39

36

20

47

6

43

10

7

3

222

 

Carrot juice

41

44

18

43

6

41

41

24

1

762

 

Tamato pasta Sauce

41

34

12

31

6

38

34

0

8

445

 

Baked Beans

88

80

17

44

16

39

16

17

2

351

 

Potato, russet, peeled and boiled

88

99

38

78

10

49

3

9

1

368

 

Meat & Protein Alternatives

 

 

Walnuts

5

4

0

0

6

1

1

3

23

35

 

Short-cut bacon

9

3

0

0

16

1

1

0

19

106

 

Bologna

11

6

0

0

24

13

3

3

9

111

 

Peanut butter

11

6

1

14

9

7

2

5

20

41

 

Peanuts, salted and roasted

15

8

1

14

10

5

2

2

20

38

 

Frankfurter/hot dog

16

8

1

28

14

3

0

2

19

95

 

Tuna in oil, drained

16

4

0

0

24

2

1

0

15

135

 

Roast chicken, without skin

17

1

0

0

31

0

0

0

13

113

 

Chicken, panfried with skin

19

5

0

0

23

0

0

0

17

94

 

Prawns, boiled and peeled

21

5

0

0

48

2

1

0

4

235

 

Tofu

21

5

1

15

27

7

1

3

11

227

 

Eggs, poached

23

29

0

0

21

1

1

0

18

160

 

Beef taco

24

11

4

39

20

9

1

2

13

138

 

Tuna in water, drained

26

8

0

0           

48

0

0

0

5

239

 

Beef steak, grilled

37

15

0

0

42

0

0

0

8

158

 

White fish fillet

43

20

0

0

56

0

0

0

1

333

 

Battered fish fillet

54

29

5

38

13

14

0

1

15

110

 

Fat & Oils

 

 

Butter

2

2

0

0

0

0

0

0

27

33

 

Olive oil

3

1

0

0

0

0

0

0

27

27

 

Beverages

 

 

Gin, 40% alcohol

1

7

0

0

0

0

0

0

0

111

 

White wine, 11% alcohol

3

5

0

0

1

1

0

0

0

362

 

Beer, 4.9% alcohol

20

41

9

66

2

13

0

0

0

671

 

Coca-Cola

44

50

31

53

0

59

59

0

0

595

 

Ice tea

69

59

35

59

0

59

59

0

0

600

 

Orange-mango fruit drink

76

67

39

67

1

58

58

0

0

833

 

Confectionery

 

 

Milk chocolate

34

27

11

43

3

25

23

1

14

45

 

Snickers bar

37

27

12

42

3

29

25

1

12

50

 

Sherbet

76

61

30

59

3

50

48

0

3

217

 

Mars bar

89

55

23

62

3

38

37

2

9

54

 

Jellybeans

117

83

44

78

3

56

45

0

0

88

 

Snacks Foods

 

 

Chocolate chip cookie

33

21

15

50

3

30

15

2

12

49

 

Muesli bar

34

30

21

56

11

37

17

7

5

63

 

Honey-raisin bran muffin

37

32

21

56

3

38

23

3

8

64

 

Popcorn

39

43

18

66

5

27

2

6

13

52

 

Cinnamon swirl pastry

42

39

12

40

4

31

14

2

10

63

 

Corn chips

45

32

10

42

3

24

1

5

13

46

 

Jatz cracker

45

37

18

55

4

34

2

2

9

51

 

Potato chips

45

36

13

60

3

22

0

2

16

44

 

Apple pie

47

39

13

41

3

32

16

1

11

85

 

Reduced-fat chocolate chip cookie

49

47

18

50

3

36

15

2

9

53

 

40% Reduced-fat potato chips

51

40

19

60

4

31

2

2

11

51

 

Super moist yellow cake with chocolate frosting

53

33

13

42

2

32

21

1

11

73

 

Donut with cinnamon sugar

54

44

20

76

4

26

9

1

13

65

 

Fat-free oatmeal raisin cookie

54

50

29

54

2

53

30

2

0

67

 

Croissant

58

52

19

67

6

29

3

2

12

66

 

Panjacks

58

67

32

67

5

48

17

2

3

121

 

Chocolate brownie with frosting

60

39

11

38

4

30

20

1

12

64

 

Raspberry jam

62

58

30

51

0

59

59

1

0

88

 

Water crackers

64

83

33

78

6

42

1

2

5

58

 

Chocolate chip cookies

67

52

22

62

2

35

19

1

11

51

 

Blueberry streusel muffin

69

62

22

55

4

41

22

1

7

79

 

Fat-free blueberry muffin

69

67

36

71

3

51

28

3

1

101

 

97% Fat-free pretzels

74

85

42

84

6

50

2

3

2

63

 

Original Pancake & Waffle Mix

110

71

34

67

6

51

9

1

1

132

 

Mixed Meals & Take-Away foods

 

 

Beef lasagne

34

15

10

38

12

25

3

1

10

164

 

Cheese pizza

47

41

18

60

12

30

2

0

8

90

 

French fries (McCain’s Foods Inc)

54

50

26

70

4

37

2

4

9

93

 

French fries (McDonald’s Inc)

57

39

18

70

3

26

1

3

13

76