Glycemic Index & Glycemic Load

血糖指数与血糖负荷

Place · Level 3

GI 测的是实验室里 50 克碳水的平均升糖曲线 · GL 把份量乘进去 · 个体差异让人人反应不同 · 硬证据在糖尿病血糖管理, 不是减肥魔法

Connected to · 2

regulates · 1

Carbs & Fiber
GI is measured on available carbohydrate — total minus fibre. Human enzymes cannot cut fibre, so it barely raises blood glucose directly; it goes to the colon to feed microbes. What turns into glucose in the small intestine is the starch and sugar.

contrast · 1

CGM for the Metabolically Healthy
GI/GL is a population average; CGM shows your own curve. The same food moves different people very differently, so the two often disagree.

GI is a lab curve

Stop 1/6

GI 是实验室里的一条曲线

You take a bite of rice; in the small intestine the starch is broken into glucose, absorbed into blood, and blood glucose starts to rise — the glycemic index (GI) measures how steep that rise is.

It's measured like this: a group of healthy, fasted volunteers each eat a food containing 50 g of available carbohydrate (roughly total carbs minus fiber); the area under their 2-hour blood-glucose curve is compared with the area after eating the same amount of pure glucose, with glucose set at 100. Jenkins and colleagues first proposed this method in 1981.

So a high GI tells you only one thing: at this standard portion, the food raises blood glucose fast and high. It doesn't tell you whether the food is healthy or whether you should eat it, and it isn't your personal response — because GI is the average of a small group of people, usually only 5 to 10 per group, not your curve.

Read story Open mechanism

Educational content, not medical advice — consult a clinician.

Back

Glycemic Index & Glycemic Load

血糖指数与血糖负荷

Place · Level 3

GI 测的是实验室里 50 克碳水的平均升糖曲线 · GL 把份量乘进去 · 个体差异让人人反应不同 · 硬证据在糖尿病血糖管理, 不是减肥魔法

Connected to · 2

regulates · 1

Carbs & Fiber
GI is measured on available carbohydrate — total minus fibre. Human enzymes cannot cut fibre, so it barely raises blood glucose directly; it goes to the colon to feed microbes. What turns into glucose in the small intestine is the starch and sugar.

contrast · 1

CGM for the Metabolically Healthy
GI/GL is a population average; CGM shows your own curve. The same food moves different people very differently, so the two often disagree.

GI is a lab curve

Stop 1/6

GI 是实验室里的一条曲线

You take a bite of rice; in the small intestine the starch is broken into glucose, absorbed into blood, and blood glucose starts to rise — the glycemic index (GI) measures how steep that rise is.

It's measured like this: a group of healthy, fasted volunteers each eat a food containing 50 g of available carbohydrate (roughly total carbs minus fiber); the area under their 2-hour blood-glucose curve is compared with the area after eating the same amount of pure glucose, with glucose set at 100. Jenkins and colleagues first proposed this method in 1981.

So a high GI tells you only one thing: at this standard portion, the food raises blood glucose fast and high. It doesn't tell you whether the food is healthy or whether you should eat it, and it isn't your personal response — because GI is the average of a small group of people, usually only 5 to 10 per group, not your curve.

Read story Open mechanism

Educational content, not medical advice — consult a clinician.