Unverified88% confidenceDecision RuleTime unknown
膳食纤维含量≥6g/100g的主食可显著延缓血糖上升，选购时看营养成分表膳食纤维项，青稞(约15g/100g)、鹰嘴豆(约12g)、燕麦(约10g)远优于精白米面(<1g)
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88%
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Long-term
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Unverified选低GI主食优先看膳食纤维含量：≥6g/100g为高纤(有助降低整体餐后血糖反应)，3-6g为中等，＜3g控糖意义有限90% similarUnverified膳食纤维每增加14g/天，可平均降低约10%的餐后血糖反应；豆类、绿叶菜、奇亚籽是控糖餐中高纤维低GI的优选配料89% similarUnverified膳食纤维含量≥6g/100g才算真正高纤全谷物，燕麦片选膳食纤维≥8g/100g、β-葡聚糖标注含量的产品对降血脂更有效89% similarUnverified膳食纤维≥8g/100g、蛋白质≥10g/100g才算营养密度合格的燕麦；很多'水果燕麦片'纤维被冻干水果和糖稀释到4g以下，营养价值大幅缩水88% similarUnverified膳食纤维含量在6-8g/100g区间，在同品类中属中等偏上水平，但单靠饼干补纤维效率不如燕麦或全谷物主食88% similar
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