ตารางแสดงดัชนีน้ำตาล และภาระน้ำตาลในอาหาร
*Glycemic Load = Glycemic Index x Net Carbs /100.
| Name |
GI |
GL |
| Apricot |
34 |
3.8 |
| Avocado |
10 |
0.9 |
| Agave (syrup) |
15 |
11.4 |
| Quince (canned / jelly without sugar) |
40 |
3.8 |
| Quince (fresh fruit) |
35 |
3.4 |
| Cherry plum |
25 |
0.0 |
| Amaranth seeds (unprepared) |
35 |
19.9 |
| Pineapple Juice (unsweetened) |
50 |
6.8 |
| Orange (fresh fruit) |
35 |
4.1 |
| Orange juice (freshly squeezed and sugar free) |
45 |
4.8 |
| Peanut |
15 |
2.4 |
| Peanuts (Dry Roasted) |
15 |
2.3 |
| Peanut Butter (Sugar Free) |
25 |
7.0 |
| Peanut Oil (Sugar Free) |
40 |
8.6 |
| Artichoke |
20 |
1.2 |
| Acerola, Barbados Cherry (fresh) |
20 |
0.1 |
| Basil |
5 |
0.1 |
| Eggplant |
20 |
1.7 |
| Eggplant Caviar |
40 |
5.3 |
| Balsamic vinegar |
5 |
2.8 |
| Banana |
48 |
10.1 |
| Dessert Banana (Green) |
45 |
15.7 |
| Platano (raw) |
45 |
14.4 |
| Bananas (Dried) |
48 |
42.4 |
| Mutton (Lamb) |
0 |
0.0 |
| Boiled lamb |
0 |
0.0 |
| Muesli Bar, Gluten Free |
50 |
37.1 |
| White corn, sweet corn, frozen corn |
55 |
10.4 |
| White almond paste / puree (without sweeteners) |
35 |
16.7 |
| White beans |
35 |
21.4 |
| White beans (boiled) |
33 |
8.3 |
| White chocolate |
44 |
26.0 |
| Buckwheat pancakes |
40 |
3.6 |
| Soybeans |
15 |
4.5 |
| Beans, fava (raw) |
40 |
7.2 |
| Broccoli |
15 |
0.5 |
| Broccoli (cooked) |
45 |
3.1 |
| Brussels sprouts (fresh) |
15 |
1.1 |
| Bulgur |
55 |
10.2 |
| Vanilla |
5 |
3.3 |
| Durum wheat vermicelli |
35 |
8.1 |
| Soy vermicelli |
30 |
24.6 |
| Ham, sliced, sausages |
0 |
0.0 |
| Grapes, green (raw) |
45 |
5.4 |
| Grapes, red (raw) |
45 |
8.1 |
| Grape Juice (unsweetened) |
45 |
6.9 |
| Cherry (sweet, fresh) |
25 |
4.0 |
| Beef (steak, etc.) |
0 |
0.0 |
| Boiled lean beef |
0 |
0.0 |
| Boiled beef tongue |
0 |
0.0 |
| Beef brains |
0 |
0.0 |
| Roast beef liver |
50 |
0.0 |
| Blueberry |
25 |
2.0 |
| Peas (green, fresh) |
35 |
4.5 |
| Peas (frozen, boiled) |
51 |
4.6 |
| Green peas (canned) |
45 |
2.9 |
| Green peas |
15 |
1.5 |
| Mustard (with sugar) |
55 |
5.9 |
| Dijon mustard |
35 |
3.3 |
| Pomegranate (fresh) |
35 |
6.7 |
| Grapefruit |
22 |
0.0 |
| Canned Grapefruit |
47 |
4.3 |
| Pomelo, sheddock (fresh) |
25 |
2.0 |
| Grapefruit juice (unsweetened) |
45 |
2.7 |
| Walnuts |
15 |
1.1 |
| Buckwheat |
50 |
22.0 |
| Mushrooms |
15 |
0.8 |
| Mushrooms (cooked) |
36 |
1.9 |
| Pear (fresh fruit) |
30 |
4.7 |
| Melon pear (pepino) |
40 |
8.0 |
| Canned pears |
55 |
8.6 |
| Pears (dried) |
43 |
26.9 |
| Goose fat |
0 |
0.0 |
| Goose |
0 |
0.0 |
| Jam |
51 |
47.5 |
| Wild rice |
45 |
33.8 |
| Yeast |
35 |
6.3 |
| Brewer’s yeast |
35 |
0.0 |
| Blackberry (fresh berry) |
25 |
2.5 |
| Yellow gooseberry |
15 |
1.8 |
| Acorns |
25 |
10.3 |
| Fat (animal / vegetable) |
0 |
0.0 |
| Grains (sprouted) |
15 |
6.2 |
| Coffee beans |
50 |
0.1 |
| Energy bar (sugar free) |
50 |
23.4 |
| Cereals, whole (sugar free) |
45 |
27.3 |
| Ginger |
15 |
0.6 |
| Turkey |
0 |
0.0 |
| Turkey (boiled) |
0 |
0.0 |
| Fig (fresh) |
35 |
6.7 |
| Fig (dried) |
50 |
28.9 |
| Yogurt |
35 |
1.6 |
| Yogurt 1.5% natural |
35 |
0.5 |
| Sweet yogurt |
52 |
4.7 |
| Soy yogurt (natural) |
20 |
1.6 |
| Fruit yogurt |
52 |
1.5 |
| Fat-free yogurt |
33 |
2.5 |
| Squash |
15 |
0.7 |
| Cocoa Powder (Sugar Free) |
20 |
4.4 |
| Kamut, Egyptian Wheat (cooked) |
40 |
25.4 |
| Capellini (pasta) |
45 |
32.9 |
| Capers |
20 |
0.8 |
| White cabbage |
15 |
0.9 |
| Brussels sprouts |
15 |
0.3 |
| Sauerkraut |
15 |
0.8 |
| Cauliflower |
15 |
0.8 |
| Buckwheat porridge |
40 |
12.4 |
| Pine nuts |
15 |
2.9 |
| Ketchup |
55 |
14.0 |
| Kefir (1% fat) |
31 |
1.2 |
| Kefir (regular) |
36 |
1.4 |
| Kefir low-fat |
25 |
0.0 |
| Cashew nuts |
25 |
3.1 |
| Cashew nuts (salted) |
22 |
6.6 |
| Kiwi |
50 |
7.3 |
| Quinoa (unprepared) |
40 |
22.8 |
ทบทวนวันที่
โดย นายแพทย์ ประพันธ์ ปลื้มภาณุภัทร อายุรแพทย์,แพทย์เวชศาสตร์ครอบครัว
