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【想稳血糖从吃开始！日本专家推荐15种降血糖食物～】

25/06/2025

血糖太高？那就想办法降下来！小编整理了来自日本15位专业医师、营养师、减重专家和料理达人，联手评选出的 “15种最推荐的降血糖食物”清单！希望这对血糖偏高或是糖尿病患者有帮助～

第15名：糙米
糙米比白米含更多膳食纤维，升糖速度比较慢，吃起来比较有嚼劲，适合日常替换主食。

第14名：番茄
番茄里面有茄红素和多酚，不只好吃，还能促进胰岛素分泌，对控糖很加分。

第13名：裙带菜（海带芽）
低卡又富含矿物质、膳食纤维，重点是它的GI值超低，控糖控得很温柔～

第12名：杂粮米
比白米耐嚼，增加饱足感，吃少一点也不会饿。

第11名：蔬菜
富含多酚+膳食纤维，饭前吃一碗沙拉，是对血糖的最佳防线。

第10名：海蘊
一种藻类食物，含有水溶&不溶性膳食纤维，超级有饱足感，防暴饮暴食一把手。

第9名:洋葱
洋葱里的槲皮素是一种多酚，能抑制血糖飙升～

第8名：菊芋
菊芋听起来有点冷门，但其实很厉害，能提升胰岛素的效力，对糖友们超友善！

第7名：蒟蒻
热量低、饱足感强、几乎不升血糖！

第6名：醋
特别推荐饭前来一小口醋饮（像苹果醋、黑醋），可以延缓肠道吸收糖分，让血糖上升更平稳。

第5名：海藻类
海藻类含有“褐藻糖胶”，是控糖大功臣！

第4名：乳酪
乳酪则能帮助胰岛素更有效发挥，建议选无糖优格或低脂版本更健康！

第3名：羊角豆
羊角豆的黏黏成分和膳食纤维能把糖分“包起来”，阻止它被身体快速吸收～

第2名：纳豆
纳豆中的水溶性纤维+果胶超强大，不只帮助控糖，还能调节肠道菌群！

第1名：菇类
冠军果然不是盖的！富含β-葡聚糖和各种纤维，又可以抗炎、增强免疫力、延缓糖分吸收，全方位守护你血糖平稳～平常拿来炒蛋、煮汤、拌饭都超方便，菇类真的不嫌多！

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