低升糖指数饮食,近十余年最新最全荟萃分析出炉
编者按:国内外各大临床指南均建议将饮食和生活方式的改变作为预防和管理糖尿病和心血管疾病的治疗基础,低升糖指数(GI)饮食被广泛地推荐给糖尿病患者以更好地控制餐后血糖。加拿大多伦多大学医学院的John L Sievenpiper教授团队接受欧洲糖尿病研究协会(EASD)的委托,对低GI饮食的随机对照研究进行系统回顾和荟萃分析,为制定新的营养治疗临床实践指南提供证据。研究结果发表在著名的BMJ杂志。
最新荟萃分析:低GI饮食改善HbA1c和心血管危险因素
哪些因素会影响食物的GI?
五谷类:藜麦、全麦(全谷)面、荞麦面、粉丝、黑米、黑米粥、粟米 蔬菜: 魔芋、大白菜、黄瓜、苦瓜、芹菜、茄子、青椒、海带、鸡蛋、金针菇、香菇、菠菜、蕃茄、豆芽、芦笋、花椰菜、洋葱、生菜 豆及豆制品类: 黄豆、眉豆、鸡心豆、豆腐、豆角、绿豆、扁豆、四季豆 水果:西梅、 苹果、水梨、橙、桃、提子、沙田柚、雪梨、车厘子、柚子、草莓、樱桃、金桔、葡萄、木瓜 饮料类:牛奶、低脂奶、脱脂奶、低脂乳酪、红茶、酸奶、无糖豆浆 糖及糖醇类: 果糖、乳糖、木糖醇、艾素麦、麦芽糖醇、山梨醇 其他:虾
五谷类:红米饭、糙米饭、西米、麦粉面条、麦包(麦粉红糖)、麦片、燕麦片 蔬菜:番薯、芋头、薯片、莲藕、牛蒡 肉类:鱼肉、鸡肉、鸭肉、猪肉、羊肉、牛肉、蟹 豆及奶制品类: 焗豆、冬粉、奶油、炼乳、鲜奶精 水果:木瓜、提子干、菠萝、香蕉、芒果、哈密瓜、奇异果、柳丁 糖及糖醇类: 蔗糖、蜂蜜、红酒、啤酒
五谷类:白饭、馒头、油条、糯米饭、白面包、拉面、炒饭、爆米花、通心粉、藕粉 肉类:贡丸、肥肠、蛋饺 蔬菜:薯蓉、南瓜、焗薯 水果:西瓜、荔枝、龙眼、凤梨、枣 糖及糖醇类:葡萄糖、砂糖、麦芽糖、汽水、柳橙汁、蜂蜜
控制食物摄入的总量。 合理搭配饮食,将高GI食物与低GI食物搭配食用,有助于降低整体食物的GI。 注意食物的制作方式,例如:粗粮不要细作,不要把粗粮磨成粉食用。减少食物的熬煮时间,不要为了改善口感长时间地炖煮等。
结语
参考文献
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