升糖負荷
升糖負荷（glycemic load，GL）又稱血糖負荷[1]，是描述食物攝入後將如何升高人的血糖水平，1個單位的升糖負荷約相當於吃1克葡萄糖的效果。[2]對於1份食物，升糖負荷大於20被認為是高的；在11-19為中等的；低於10為低負荷。[3]
升糖負荷利用升糖指數"加權"食物中可吸收碳水化合物的量，計算公式為：
計算例子如：西瓜的升糖指數很高為72；但是西瓜的含糖量較低（約5%），因此西瓜的升糖負荷較低，100克西瓜的升糖負荷為5 x 72/100=3.6。
升糖負荷與升糖指數的數據可參見悉尼大學人類營養GI數據庫。[4]升糖負荷對於糖尿病飲食、代謝綜合症、胰島素抵抗、減肥等，比升糖指數較有價值；研究表明餐後的血糖與胰島素保持高峰值水平將增加患糖尿病風險。[5][6][7][8]
食物的升糖負荷, 每100克
| 食物 | 升糖指數 | 碳水化合物 含量 (% by 重量) |
升糖負荷 | 胰島素指數 |
|---|---|---|---|---|
| 法式長棍麵包, 白色 | 95 (高) | 50 | 48.0 | — |
| 香蕉, 10項研究的平均值 | 52 (low)–55.3±7 (低)[9] | 20 | 10–11.06±1.4[10] | 56.7±3.5[9] |
| 胡蘿蔔, 4項研究的平均值 | 47 (低) | 7.5 | 3.5 | — |
| 墨西哥薄餅 | 52 (低) | 48 | 25.0 | — |
| 馬鈴薯, 5項研究平均值 | 50 (低)–98.7±24.5 (高)[9] | 18.6 | 9.3–18.3582±4.557[10] | 84.7±7.7[9] |
| 大米, 12項研究平均值 | 64±9 (中等)[11]–77±10.5 (高)[9]–83±13 (高)[11]–93±11 (高)[11] | 77.5[11] –79.9[11] –79.6[11] | 49.6±6.975[12] –60.83±8.295[10] –66.317±10.387[12] –74.028±8.756[12] | 40±10[11] –55.3±8.4[9] –67±15[11] -67±11[11] |
| 西瓜 | 72 (高) | 5 | 3.6 | — |
參考文獻
- ^ 存档副本. [2023-05-24]. （原始內容存檔於2023-05-24）.
- ^ Glycemic Load Defined. Glycemic Research Institute. [8 February 2013]. （原始內容存檔於2018-09-27）.
- ^ Das, Sai Krupa; et al. Long-term effects of 2 energy-restricted diets differing in glycemic load on dietary adherence, body composition, and metabolism in CALERIE: a 1-y randomized controlled trial. American Journal of Clinical Nutrition. April 2007, 85 (4): 1023–1030 [8 February 2013]. PMC 2920502
. PMID 17413101. （原始內容存檔於2017-07-19）.
- ^ Glycemic Index Database. University of Sydney. [8 February 2013]. （原始內容存檔於2014-05-06）.
- ^ Ludwig, Daniel S. The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. Journal of the American Medical Association. May 2002, 287 (18): 2414–2423. PMID 11988062. doi:10.1001/jama.287.18.2414.
- ^ Villegas, Raquel; Liu, Simin; Gao, Yu-Tang; Yang, Gong; Li, Honglan; Zheng, Wei; Shu, Xiao Ou. Prospective Study of Dietary Carbohydrates, Glycemic Index, Glycemic Load, and Incidence of Type 2 Diabetes Mellitus in Middle-aged Chinese Women. Archives of Internal Medicine. 2007, 6167 (21): 2310–2316 [8 February 2013]. PMID 18039989. doi:10.1001/archinte.167.21.2310. （原始內容存檔於2014-04-17）.
- ^ Krishnan, Supriya; Rosenberg, Lynn; Singer, Martha; Hu, Frank B.; Djoussé, Luc; Cupples, L. Adrienne; Palmer, Julie R. Glycemic Index, Glycemic Load, and Cereal Fiber Intake and Risk of Type 2 Diabetes in US Black Women. Archives of Internal Medicine. 2007, 167 (21): 2304–2309 [8 February 2013]. PMID 18039988. doi:10.1001/archinte.167.21.2304. （原始內容存檔於2014-05-09）.
- ^ Simple Steps to Preventing Diabetes. The Nutrition Source. Harvard School of Public Health. [8 February 2013]. （原始內容存檔於2014-05-08）.
- ^ 9.0 9.1 9.2 9.3 9.4 9.5 Holt, Susanne H. A.; Miller, Janette C. Brand; Petocz, Peter. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods (PDF). The American Journal of Clinical Nutrition. November 1997, 66 (5): 1264–1276 [8 February 2013]. PMID 9356547. （原始內容存檔 (PDF)於2012-12-24）. 簡明摘要 – David Mendosa (14 October 2009).
Note: Glucose Score & Insulin Score multiplied by 0.7 for Glycemic index & Insulin index respectively. - ^ 10.0 10.1 10.2 Calculation using data already tabulated and data from Holt, 1997.
- ^ 11.0 11.1 11.2 11.3 11.4 11.5 11.6 11.7 11.8 Miller, Janette Brand; Pang, Edna; Bramall, Lindsay. Rice: a high or low glycemic index food? (PDF). The American Journal of Clinical Nutrition. December 1992, 56 (6): 1034–1036 [8 February 2013]. PMID 1442654. （原始內容存檔 (PDF)於2014-02-11）.
- ^ 12.0 12.1 12.2 Calculation based on Miller, 1992
外部連結
- "International table of glycemic index and glycemic load values: 2002", American Journal of Clinical Nutrition（頁面存檔備份，存於互聯網檔案館）
- Tree/freetext search-style database of Glycemic Index and Glycemic Load (same number of food items but also calculates totals according to FAO/WHO specifications（頁面存檔備份，存於互聯網檔案館）).