支鏈澱粉。
人的消化系統從支鏈澱粉中分解出葡萄糖·麥芽糖並吸收的速度較快。這是因為澱粉酶從澱粉分子末端將其拆散為葡萄糖單體或麥芽糖分子。直鏈澱粉只有首尾兩個末端，水解速度比擁有更多末端的支鏈澱粉慢。
支鏈澱粉比直鏈澱粉更快引起血糖波動。含支鏈澱粉較多的糯米比大米不易咀嚼且密度更大（透過填滿胃部帶來飽腹感的能力差），給人們「支鏈澱粉不易消化」的錯誤印象，其實 糯米飯的血糖生成指數約 87 （不同研究測得 76 [1] ~92 [2] ） ，中國常見的短粒精白米飯 [3] 的血糖生成指數約 83 （不同品種的大米、不同研究測得 50 [4] ~92 [5] ，某些大米的直鏈澱粉含量很高，血糖生成指數相應較低。糙米比同品種大米加工出的精米的血糖生成指數低）。
研磨與加熱可以打斷食物中的澱粉分子。溫度下降後，食物中業已斷裂的一些澱粉可以 重新結晶 ，叫做 澱粉回生 ，回生的澱粉不易消化，隔夜飯的血糖生成指數低於同一份米飯剛煮好的時候 [6] 。直鏈澱粉比支鏈澱粉更容易結晶 [7] ，工業澱粉經常需要對此進行改性處理。
參考
- ^ 以葡萄糖溶液為100 Kim, D., Kim, Y., & Lim, H. (2019). Glycaemic indices and glycaemic loads of common Korean carbohydrate-rich foods. British Journal of Nutrition, 121(4), 416-425. doi:10.1017/S0007114518003446
- ^ 以葡萄糖溶液為100 Ranawana DV, Henry CJ, Lightowler HJ, Wang D. Glycaemic index of some commercially available rice and rice products in Great Britain. Int J Food Sci Nutr. 2009;60 Suppl 4:99-110. doi: 10.1080/09637480802516191. PMID: 19169946.
- ^ 磨去了糠層，僅保留胚乳
- ^ 以葡萄糖溶液為100 Ranawana, V., Henry, C., Lightowler, H., & Wang, D. (2009). Glycaemic index of some commercially available rice and rice products in Great Britain. International Journal of Food Sciences and Nutrition, 60(Supp 4), 99–110.
- ^ Chiao-Hsin Yang, Chia-Wei Chang, Jenshinn Lin, White Rice Glycemic Index Measured in Venous and Capillary Blood Samples, Food Science and Technology Research, 2017, Volume 23, Issue 2, Pages 297-304, Released May 27, 2017, Online ISSN 1881-3984, Print ISSN 1344-6606, https://doi.org/10.3136/fstr.23.297, https://www.jstage.jst.go.jp/article/fstr/23/2/23_297/_article/-char/en
- ^ Chiao-Hsin Yang, Chia-Wei Chang, Jenshinn Lin, White Rice Glycemic Index Measured in Venous and Capillary Blood Samples, Food Science and Technology Research, 2017, Volume 23, Issue 2, Pages 297-304, Released May 27, 2017, Online ISSN 1881-3984, Print ISSN 1344-6606, https://doi.org/10.3136/fstr.23.297, https://www.jstage.jst.go.jp/article/fstr/23/2/23_297/_article/-char/en
- ^ https://doi.org/10.3945/an.113.004325
- ^ https://pubs.acs.org/doi/abs/10.1021/ed052p729
- ^ https://doi.org/10.3945/jn.111.152975
- ^ https://doi.org/10.1017/S0007114509992534
- ^ NDP-葡萄糖-澱粉-葡糖基轉移酶
