聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓

苼莛生技雜誌 > Body > 聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
聰明擇食，享瘦健康！ 吃對低GI水果與日常飲食全攻略， 拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
  • 19 5 月, 2023
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聰明飲食，才能守護健康！低GI值食物和膳食纖維相輔相成，是健康飲食的關鍵要素。低GI食物通常富含膳食纖維，有助於控制血糖水平、維持體重和腸道健康，並遠離慢性疾病。因此，選擇低GI水果飲食法，能夠輕鬆享受正確的食物，不用再擔心減重時會餓肚子，還能保持體內清爽無負擔狀態！

這篇文要教妳日常GI值的實戰演練，學會快速判斷食物的GI值，讓妳在日常生活中更加了解各種食物的GI值，並提供實用的低GI飲食技巧和建議，讓妳能夠在日常吃水果或食物時更加留心，也更加聰明地選擇低GI值的食物，簡單改善飲食習慣，就能長保輕盈又健康的優美體態。

升糖指數（GI）是什麼？

升糖指數（Glycemic index，GI值）是一個用來評估食物對於人體血糖升高程度的指標，由大衛詹金斯博士（Dr. David Jenkins）在1980 年，針對糖尿病患的飲食規劃所提出的概念。

升糖指數（GI）是通過將一定量的食物與相同量的葡萄糖進行比較，來衡量這個食物引起血糖升高的能力。GI以 0~100 這個區間內的數值呈現，反映了食物進入人體後在2小時內相對於葡萄糖的血糖升高速度。

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
升糖指數（Glycemic index，GI值）

食物的升糖指數（GI）越高，消化速度就越快，這會導致血糖迅速上升。相反地，升糖指數較低的食物則會被慢慢分解，血糖上升的速度較緩和，且容易帶來較長時間的飽足感。

食物 GI 值分類法

一般來說，食物可以根據 GI 值而區分為三大類：

低GI食物 (GI < 55)：可以放心吃，胃腸道中停留時時間最長、吸收率最低、血糖升高的速度最慢

中GI食物（55≤ GI ≤70）：適量吃，在胃腸道中的停留時間較久、吸收率更低、血糖升高的速度較慢。

高GI食物（GI＞70）：盡量少吃，進入腸胃後消化快、吸收率高、血糖升高的速度快。

水果GI值分類

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
水果GI值
  • 低GI水果：酪梨、奇異果、蘋果、百香果、葡萄柚、番茄、芭樂、火龍果、櫻桃、藍莓、橙子、檸檬、柳丁、草莓、桑椹、蔓越莓、覆盆子、梨子、柚子
  • 中GI水果：葡萄、木瓜、桃子、西洋梨、李子、黑棗、芒果、鳳梨、香蕉、釋迦
  • 高GI水果：西瓜、榴槤、荔枝、龍眼、哈密瓜、紅毛丹

一般來說，越粗糙或加工程序越少的水果，GI值通常較低，因為粗糙的水果含有更多的膳食纖維，能夠減緩食物的消化過程，從而降低血糖的上升速度。

需要注意的是，即使是相同種類的水果，不同地方的標示可能會有些許差異，因為水果的GI值可能會因品種、產地和放置時間而有所變化。

低GI水果排名

番茄：15

百香果：16

櫻桃：22

柚子：25

桑椹：25

酪梨：27

草莓：29

芭樂：31

柳丁：31

葡萄柚：31

覆盆子：32

檸檬：34

藍莓：35

蘋果：38

奇異果：39

梨子：39

橘子：41

火龍果：42

蔓越莓：45

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
低升糖水果GI值排名

低GI水果的膳食纖維排名

覆盆子：每100公克含6.5公克

酪梨：每100公克含5.7公克

百香果：每100公克含5.3公克

芭樂：每100公克含5.0公克

蔓越莓：每100公克含4.6公克

藍莓：每100公克含4.54公克

柳丁：每100公克含3.5公克

檸檬：每100公克含2.8公克

奇異果：每100公克含2.7公克

梨子：每100公克含2.5公克

草莓：每100公克含2.0公克

蘋果：每100公克含1.7公克

火龍果：每100公克含1.7公克

橘子：每100公克含1.5公克

番茄：每100公克含1.5公克

櫻桃：每100公克含1.3公克

桑椹：每100公克含1.3公克

葡萄柚：每100公克含1.0公克

柚子：每100公克含1.0公克

低升糖食物（低GI食物）

Gl值 < 55

主食五穀類：糙米、冬粉、薏仁、大麥、燕麥、藜麥、蓮藕、蓮子、全黑麥麵包、混合穀物麵包

蔬菜類：大部分蔬菜，包括菠菜、海苔、海帶、豆芽、大白菜、小白菜、黃瓜、番茄、木耳、高麗菜、萵苣、苦瓜、白蘿蔔、芹菜、油菜、茄子、卷菜、韭菜、花椰菜、青椒、金針菇、香菇、大蔥、洋蔥、乾香菇

豆類：大豆、凍豆腐、豆腐乾、刀豆、綠豆、鮮豆腐、扁豆、黃豆

肉蛋類：雞蛋、魚肉、蝦仁、蟹、花枝、蝦子

油脂類：芝麻、腰果、杏仁、核桃

飲料類：無糖優格、低脂牛奶、脫脂牛奶、無糖豆漿、咖啡、紅茶

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
低升糖食物（低GI食物）：Gl值 < 55

中升糖指數食物（中GI食物）

Gl值55 – 70

主食五穀類：義大利麵、拉麵、烏龍麵、玉米、南瓜、芋頭、山藥、栗子、馬鈴薯、地瓜、冬粉、胚芽米、麥粉麵包、小麥片、蕎麥、燕麥麩

蔬菜類：甜菜、紅蘿蔔

肉類：雞肉、鴨、鵝、肉、豬肉、羊肉、牛肉

飲料類：可樂、柳橙汁

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
中升糖指數食物（中GI食物）：Gl值55 – 70

高升糖指數食物（高GI食物）

Gl值 > 70

主食五穀類：白米飯、白米粥、油飯、糯米飯、湯圓、麻糬、胚芽米飯、油飯、八寶飯、米漿、小米、玉米片、太白粉、白吐司、白麵條、白饅頭、餃子、油條、馬鈴薯泥、炸薯條、即食麥片粥、貝果、法國麵包

零食類：爆米花、餅乾、蛋糕、果醬、煉乳、鬆餅、冰淇淋、甜甜圈、巧克力、洋芋片

飲料類：含糖飲料

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
高升糖指數食物（高GI食物）：Gl值 > 70

食物GI值快速判斷法

食物的升糖指數（GI值）並非一成不變，而是受多種因素的影響而發生變化。以下是快速判斷食物升糖指數的幾種技巧：

  • 觀察食物糊化狀態：同樣的食材，切得越細、煮得越軟爛，消化速度越快，升糖指數就越高。舉例來說，燕麥顆粒煮熟後的升糖指數最低，壓片煮熟的次之，而速食熱水沖泡型燕麥片的升糖指數就偏高。如果先將燕麥烤熟再打成粉沖泡，那麼升糖指數可能高達80。所以，糊化程度越低，通常GI值較低。
  • 加工精緻程度： GI值與膳食纖維有關。一般而言，食物的粗糙程度或經過的加工程序越少，所含的膳食纖維通常越多。相反地，加工精緻度較高的食物則通常較少含有膳食纖維，因此其GI值較低。
聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
食物的粗糙程度或經過的加工程序越少，所含的膳食纖維通常越多
  • 烹飪時間：食物的烹飪越長，升糖指數越高。例如，米飯煮1分鐘的升糖指數為46，而煮6分鐘則為87。水煮、白切、清蒸的烹調方式，GI值也會較高，如果油炸、糖醋等烹調方式，則GI值會較高。
  • 食物的結實度：結實的食物通常含有更多的纖維和較少的可消化碳水化合物，導致消化和吸收速度較慢，從而使其GI值較低。就像義大利麵比白麵條GI值更低，結實的全麥麵包比鬆軟的白吐司更健康。
聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
結實的全麥麵包比鬆軟的白吐司更健康
  • 纖維含量：食物的纖維含量越高，升糖指數越低。含有較高纖維的全麥麵包的升糖指數為69，而白麵包的升糖指數為88。
  • 蛋白質含量：蛋白質含量較高的食物，通常具有較低的升糖指數。
聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
蛋白質含量較高的食物，通常具有較低的升糖指數

水果甜味不影響GI值，膳食纖維才是關鍵

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
水果的甜味不能單純用來判斷GI值的高低

水果的甜味程度，並不能單純用來判斷血糖影響或GI值的高低。水果的甜味主要來自其中的天然果糖，但除了果糖，水果中還含有其他營養成分，如膳食纖維、維生素和礦物質等，這些成分對於血糖控制和整體健康也有重要影響。

GI值與膳食纖維有關聯。碳水化合物中的膳食纖維確實具有減緩消化和吸收速度的作用，從而降低食物的GI值。因此，富含膳食纖維的水果，通常具有較低的GI值。

這是因為膳食纖維能夠在消化過程中形成膠狀物質，延緩碳水化合物的分解和吸收速度，這種緩慢的消化和吸收過程有助於穩定血糖水平，避免血糖急劇上升和下降。同時，膳食纖維還能增加飽足感，因為它們需要更長的時間來消化，從而延長食物在消化道停留的時間，並促進腸道健康。

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
膳食纖維能夠在消化過程中形成膠狀物質，延緩碳水化合物的分解和吸收速度

低GI飲食的好處

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
低GI飲食有助維持體態
  1. 穩定血糖控制：低GI飲食可以幫助維持穩定的血糖水平，因為食物的消化速度較慢，血糖上升的速度也相對緩慢，能夠降低血糖峰值，對於糖尿病患者或需要血糖控制的人相當重要，能更好地控制血糖。
  2. 提供飽足感以控制食慾：低GI飲食通常包含豐富的膳食纖維和蛋白質，食物消化時間較長，有助於提供較長時間的飽足感，可以延緩胃排空時間，控制食慾。
  3. 能夠降低體脂肪：低GI飲食可以避免刺激過多的胰島素分泌，降低三酸甘油脂（TG）、總膽固醇和低密度脂蛋白（LDL）的水平，同時提高高密度脂蛋白（HDL）的水平，從而減少過度合成體脂肪。
  4. 長期維持體重：低GI飲食有助於長期控制體重，因為它可以提供較長時間的飽足感，減少過度進食和零食攝入。
  5. 提供長效能量：由於低GI食物的血糖上升速度較緩慢，提供持久且穩定的能量，有助於提升體力和精力。
  6. 有助於學習和提高記憶力：低GI飲食可以提供穩定的血糖水平，避免血糖劇烈波動對大腦功能的影響，對認知功能有益。
  7. 改善心血管健康：低GI飲食通常富含膳食纖維、維生素、礦物質和健康脂肪，有助於降低心血管疾病風險，幫助控制膽固醇和血壓水平，減少動脈硬化和心臟病發作的風險。
  8. 預防糖尿病：低GI飲食可以幫助預防糖尿病的發生，維持穩定的血糖水平，減少胰島素的分泌需求，降低罹患糖尿病的風險。
  9. 改善多囊性卵巢症候群、降低乳癌風險：高血糖和高胰島素水平與多囊和乳癌的發展風險增加有關，而低GI飲食可以減少血糖和胰島素的波動，對於預防多囊和乳癌具有保護作用。
  10. 維護眼睛健康和黃斑部病變預防：高血糖與眼睛疾病風險增加有關，包括黃斑部病變。通過降低食物的GI值，可以減少血糖波動，有助於減少眼睛疾病的風險。

高GI飲食壞處

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
高GI飲食會導致血糖劇烈波動，促使體脂肪的形成

高GI飲食會導致血糖劇烈波動，當我們攝取高GI食物後，血糖迅速上升，刺激胰島素大量分泌，同樣快速地下降。這種劇烈的血糖波動可能導致疲倦、飢餓感和精力不足，這會促使體脂肪的形成。

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
惡性循環會使你越吃越餓，越吃越多，導致小腹上的脂肪累積

高GI食物包括甜甜圈、薯條、白飯、吐司等甜食和精緻澱粉，缺乏持久的飽足感，隨著血糖的急速上升後，血糖也會迅速下降，進而引發飢餓感，這樣的惡性循環會使你越吃越餓，越吃越多，最終導致小腹上的脂肪累積，增加體脂肪和體重。

過多糖分會造成肥胖和脂肪堆積的問題

另外，高GI飲食也可能導致胰島素抵抗。長期攝取高GI食物會使胰島素分泌過度，這可能導致細胞對胰島素的反應下降，產生胰島素抵抗。胰島素抵抗使得身體難以有效利用血糖，引發更多的胰島素分泌和脂肪儲存，造成代謝異常、體脂肪增加和炎症反應等多項健康問題。

高GI飲食還會影響體內的激素平衡，導致女性卵巢製造過多雄性激素。而女性的雄激素過多的症狀，包括皮膚油脂分泌量增加，可能導致爆痘或皮膚粗糙、肥胖、身體長出過多體毛，甚至產生男性禿的問題。

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
高GI飲食還會影響體內的激素平衡，導致爆痘或肥胖

長期下來，還可能增加罹患糖尿病和心血管疾病的風險。長期食用高GI飲食與高三酸甘油脂、高膽固醇和高血壓有關，意味著高GI飲食可能增加罹患心血管疾病的風險。另外，高GI飲食還可能增加罹患糖尿病的風險。高GI飲食導致血糖波動和胰島素的過度分泌，這可能導致胰島素不敏感和糖尿病的發展。

攝取糖量過多會造成許多心臟健康問題

低GI值不等於低熱量！

低GI值並不代表低熱量。GI值是用來衡量食物對血糖的影響程度，而食物的熱量取決於其中脂肪、碳水化合物和蛋白質的含量。例如高油脂的腰果、核桃都是低GI值的優質食物，但熱量卻不低，吃太多也可能會胖，因此還是要適量控制食物的攝入量。

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
高油脂的腰果、核桃都是低GI值的優質食物，但還是要適量控制食物的攝入量

日常飲食的GI值降低技巧

  • 注意飲食搭配：日常的主食通常具有中高升糖指數，所以要多多搭配低升糖指數的蔬菜和蛋白質，可以延緩餐後血糖的上升。
聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
注意飲食搭配
  • 減少加工食品攝取：食物的加工程度越高，糊化越多，吸收速度越快，升糖指數也越高。因此，應該減少精加工食品的攝入，保持粗糧的完整性，選擇乾燥的主食，而不是稀糊狀的食物，同時在攝入蔬菜和水果時避免過度加工成泥狀或榨成果汁，盡量選擇吃一整顆的水果。
  • 增加膳食纖維攝取：日常多吃蔬菜、用十穀米取代白米、增加豆類和薯類的攝入和食用堅果和種子等，都能增加日常食物的膳食纖維，可以幫助降低食物的GI值，減緩食物消化速度，有助於腸道消化健康。
聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
日常多吃蔬菜、用十穀米取代白米
  • 食物添加酸性成分：加酸可能會對食物的GI值產生影響。一些研究表明，將某些酸性成分添加到食物中，例如醋、檸檬汁或酸奶，可能會降低該食物的GI值。這是因為酸性成分可以減慢胃中的食物消化速度，從而延緩食物中的碳水化合物轉化為葡萄糖的過程，使血糖上升速度減緩。
  • 注意飲食總量：低升糖指數的食物雖然有助於控制血糖，但過量攝入也可能導致碳水化合物和熱量攝入超標，所以還是要注意醣類攝取和食物總量。建議根據個人的身高、體重、性別、年齡、活動水平和應激狀況制定適合自己的個性化能量標準，避免總攝入量過多。
  • 細嚼慢嚥進食：細嚼慢嚥食物可以減緩血糖上升的速度。當我們細嚼慢嚥食物時，食物更充分地接觸到唾液中的消化酶，從而更好地分解食物中的碳水化合物。細嚼慢嚥還可以增加進食過程的時間，給身體更多的時間來處理食物，有助延緩食物的消化和吸收過程，減緩血糖的上升速度。
聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
細嚼慢嚥食物可以減緩血糖上升的速度

糖尿病友善低GI飲食，掌握血糖管理

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
選擇吃「低升糖食物」，能控制血糖

糖尿病患者在平日的飲食當中，最重要的是控制血糖，所以應該盡量選擇吃「低升糖食物」，也就是「低GI食物」，並定時定量均衡攝取多種來源的食物，正確做好營養的管理。

首要重點是控制碳水化合物攝入量，選擇高纖維、低GI值的碳水化合物，並限制高糖分、高鹽度、過多調味料和加工食品的攝入，幫助控制血糖水平，避免血糖的劇烈波動，這些食物包括大部分蔬菜、水果、全穀物、豆類和堅果。

高纖維水果是糖尿病患者的良好選擇，有助於血糖控制並提供其他營養益處。不過，糖尿病患者每天攝取的份量仍然應該控制在一定範圍內，建議糖尿病患者每天攝取的水果量不超過2份，相當於2小顆蘋果、1條香蕉或40顆小番茄。因此，即使是低GI值的水果和食物，也應該避免攝取過量。

同時，需要均衡攝取蛋白質，攝取適量的瘦肉、家禽、魚類、豆類和堅果，以維持肌肉健康和飽足感。並且，控制脂肪攝入量，選擇健康的脂肪來源，如橄欖油、亞麻籽油、堅果和魚類，限制飽和脂肪和反式脂肪的攝入。

聰明擇食，享瘦健康！吃對低GI水果與日常飲食全攻略，拒絕血糖飆升，讓妳輕鬆燃脂又不挨餓
均衡攝取蛋白質

此外，要注意適量攝取低GI飲食，控制食物的份量與比例，包括蔬菜、蛋白質和碳水化合物等多種來源，並維持定時進餐、細嚼慢嚥，避免長時間空腹或暴食，有助於穩定血糖水平。

延伸閱讀

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