Health & Fitness · 血糖生成指数（GI） · Updated 2026-10-25
What Is Glycemic Index (GI)?
Definition
GI ranks foods ≤55 low, 56–69 medium, ≥70 high vs glucose. GL = GI × available carbs / 100 fixes GI’s blind spot (watermelon is high-GI but low-GL).
Formula
GL = GI × available carbs / 100
Worked Example
White rice GL ≈41 per bowl; brown rice drops it to ~34; adding protein and veggies halves it again.
Common Misconception
"High-GI foods are forbidden" - GI is a whole-meal game; sides, eating order and portion all rewrite the response. "Low-GI means eat freely" - GL is the real ledger; low-GI foods in bulk still spike glucose.
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