Below you can find a complete chart for Cereal Grains and Pasta with its estimated glycemic index and glycemic load ranks.
| Name | GI | GL |
|---|
| Vital wheat gluten | medium | low |
| Cornmeal, degermed, enriched, yellow | high | high |
| Cornmeal, yellow, self-rising, bolted, plain, enriched | high | high |
| Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | high | high |
| Cornmeal, yellow, self-rising, degermed, enriched | high | high |
| Millet, cooked | high | medium |
| Oat bran, raw | high | high |
| Oat bran, cooked | low | low |
| Quinoa, uncooked | low | high |
| Rice, brown, medium-grain, cooked (Includes foods for USDA’s Food Distribution Program) | high | medium |
| Rice, brown, parboiled, dry, UNCLE BEN’S | high | high |
| Rice, white, long-grain, regular, raw, enriched | high | high |
| Rice, white, long-grain, regular, enriched, cooked | medium | medium |
| Rice, white, medium-grain, raw, enriched | high | high |
| Rice, white, medium-grain, enriched, cooked | medium | medium |
| Rice, white, short-grain, enriched, uncooked | high | high |
| Rice, white, short-grain, enriched, cooked | medium | medium |
| Rice, white, glutinous, unenriched, uncooked | high | high |
| Rye grain | high | high |
| Rye flour, dark | high | high |
| Rye flour, medium | high | high |
| Rye flour, light | high | high |
| Triticale flour, whole-grain | high | high |
| Wheat, hard red spring | high | high |
| Wheat, hard red winter | high | high |
| Wheat, soft red winter | high | high |
| Wheat germ, crude | high | high |
| Wheat flour, whole-grain (Includes foods for USDA’s Food Distribution Program) | high | high |
| Wheat flour, white, all-purpose, enriched, bleached | high | high |
| Wheat flour, white, all-purpose, self-rising, enriched | high | high |
| Wheat flour, white, bread, enriched | high | high |
| Wild rice, cooked | medium | medium |
| Rice flour, brown | high | high |
| Pasta, gluten-free, corn, dry | high | high |
| Pasta, gluten-free, corn, cooked | low | medium |
| Pasta, homemade, made with egg, cooked | low | medium |
| Pasta, homemade, made without egg, cooked | low | medium |
| Macaroni, vegetable, enriched, dry | high | high |
| Macaroni, vegetable, enriched, cooked | medium | medium |
| Noodles, chinese, chow mein | low | high |
| Noodles, japanese, soba, dry | high | high |
| Noodles, japanese, soba, cooked | low | low |
| Noodles, japanese, somen, dry | high | high |
| Noodles, japanese, somen, cooked | low | medium |
| Pasta, whole-wheat, cooked (Includes foods for USDA’s Food Distribution Program) | low | medium |
| Spaghetti, spinach, dry | high | high |
| Spaghetti, spinach, cooked | low | medium |
| Wheat flours, bread, unenriched | high | high |
| Rice noodles, cooked | medium | medium |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | high | high |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | low | medium |
| Quinoa, cooked | low | low |
| Teff, cooked | medium | low |
| Noodles, egg, cooked, enriched, with added salt | medium | medium |
| Corn grain, white | high | high |
| Corn flour, whole-grain, blue (harina de maiz morado) | high | high |
| Cornmeal, degermed, enriched, white | high | high |
| Cornmeal, white, self-rising, bolted, plain, enriched | high | high |
| Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | high | high |
| Cornmeal, white, self-rising, degermed, enriched | high | high |
| Noodles, egg, unenriched, cooked, without added salt | medium | medium |
| Pasta, dry, unenriched | high | high |
| Pasta, cooked, unenriched, without added salt | low | medium |
| Cornmeal, degermed, unenriched, yellow | high | high |
| Rice, white, medium-grain, cooked, unenriched | high | medium |
| Rice, white, short-grain, raw, unenriched | high | high |
| Rice, white, short-grain, cooked, unenriched | medium | medium |
| Semolina, unenriched | high | high |
| Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | medium | medium |
| Rice, white, long-grain, regular, cooked, unenriched, with salt | medium | medium |
| Wheat flour, white, all-purpose, enriched, unbleached | high | high |
| Spaghetti, protein-fortified, dry, enriched (n x 6.25) | high | high |
| Wheat flour, white (industrial), 10% protein, unbleached, enriched | high | high |
| Wheat flour, white (industrial), 11.5% protein, bleached, enriched | high | high |
| Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | high | high |
| Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | high | high |
| Wheat flour, white (industrial), 13% protein, bleached, enriched | high | high |
| Sorghum flour, whole-grain | high | high |
| Wheat flour, whole-grain, soft wheat | high | high |
| Corn flour, masa, enriched, white | high | high |
| Corn flour, yellow, degermed, unenriched | high | high |
| Corn flour, masa, unenriched, white | high | high |
| Cornmeal, whole-grain, yellow | high | high |
| Cornstarch | high | high |
| Couscous, dry | high | high |
| Couscous, cooked | medium | medium |
| Hominy, canned, white | low | low |
| Millet, raw | high | high |
| Rice, brown, long-grain, raw (Includes foods for USDA’s Food Distribution Program) | high | high |
| Rice, brown, long-grain, cooked (Includes foods for USDA’s Food Distribution Program) | medium | medium |
| Oats (Includes foods for USDA’s Food Distribution Program) | high | high |
| Rice, brown, medium-grain, raw (Includes foods for USDA’s Food Distribution Program) | high | high |
| Rice, white, long-grain, parboiled, enriched, dry | high | high |
| Rice, white, long-grain, parboiled, enriched, cooked | medium | medium |
| Rice, white, long-grain, precooked or instant, enriched, dry | high | high |
| Rice, white, long-grain, precooked or instant, enriched, prepared | medium | medium |
| Rice, white, glutinous, unenriched, cooked | high | medium |
| Rice, white, steamed, Chinese restaurant | high | high |
| Rice bran, crude | medium | high |
| Rice flour, white, unenriched | high | high |
| Semolina, enriched | high | high |
| Sorghum grain | high | high |
| Tapioca, pearl, dry | high | high |
| Triticale | high | high |
| Wheat, hard white | high | high |
| Wheat, soft white | high | high |
| Wheat, durum | high | high |
| Wheat bran, crude | low | high |
| Wheat flour, white, cake, enriched | high | high |
| Wheat flour, white, tortilla mix, enriched | high | high |
| Wheat, sprouted | low | high |
| Wild rice, raw | high | high |
| Pasta, fresh-refrigerated, plain, as purchased | low | high |
| Pasta, fresh-refrigerated, plain, cooked | low | medium |
| Pasta, fresh-refrigerated, spinach, as purchased | low | high |
| Pasta, fresh-refrigerated, spinach, cooked | low | medium |
| Noodles, egg, dry, enriched | high | high |
| Noodles, egg, enriched, cooked | low | medium |
| Noodles, egg, spinach, enriched, dry | high | high |
| Noodles, egg, spinach, enriched, cooked | low | medium |
| Noodles, flat, crunchy, Chinese restaurant | low | high |
| Pasta, dry, enriched | high | high |
| Pasta, cooked, enriched, without added salt | low | medium |
| Pasta, whole-wheat, dry (Includes foods for USDA’s Food Distribution Program) | high | high |
| Barley flour or meal | high | high |
| Barley malt flour | high | high |
| Oat flour, partially debranned | high | high |
| Rice noodles, dry | high | high |
| Wheat, KAMUT khorasan, uncooked | high | high |
| Wheat, KAMUT khorasan, cooked | low | medium |
| Spelt, uncooked | high | high |
| Spelt, cooked | medium | medium |
| Teff, uncooked | high | high |
| Corn flour, whole-grain, white | high | high |
| Corn flour, yellow, masa, enriched | high | high |
| Cornmeal, whole-grain, white | high | high |
| Pasta, cooked, enriched, with added salt | low | medium |
| Hominy, canned, yellow | medium | low |
| Rice, white, long-grain, regular, cooked, enriched, with salt | medium | medium |
| Wheat flour, white, all-purpose, enriched, calcium-fortified | high | high |
| Noodles, egg, dry, unenriched | high | high |
| Rice, white, long-grain, regular, raw, unenriched | high | high |
| Rice, white, long-grain, regular, unenriched, cooked without salt | medium | medium |
| Rice, white, long-grain, parboiled, unenriched, dry | high | high |
| Rice, white, long-grain, parboiled, unenriched, cooked | medium | medium |
| Rice, white, medium-grain, raw, unenriched | high | high |
| Wheat flour, white, all-purpose, unenriched | high | high |
| Noodles, egg, cooked, unenriched, with added salt | medium | medium |
| Barley, hulled | high | high |
| Barley, pearled, raw | high | high |
| Barley, pearled, cooked | low | low |
| Buckwheat | high | high |
| Bulgur, cooked | low | low |
| Corn grain, yellow | high | high |
| Corn bran, crude | high | high |
| Corn flour, whole-grain, yellow | high | high |
| Amaranth grain, uncooked | high | high |
| Amaranth grain, cooked | high | medium |
| Arrowroot flour | high | high |
| Buckwheat groats, roasted, dry | high | high |
| Buckwheat groats, roasted, cooked | low | low |
| Buckwheat flour, whole-groat | high | high |
| Bulgur, dry | high | high |
| Pasta, cooked, unenriched, with added salt | low | medium |
| Cornmeal, degermed, unenriched, white | high | high |
| Wheat flour, white (industrial), 9% protein, bleached, enriched | high | high |
| Wheat flour, white (industrial), 9% protein, bleached, unenriched | high | high |
| Wheat flour, white (industrial), 10% protein, bleached, enriched | high | high |
| Wheat flour, white (industrial), 10% protein, bleached, unenriched | high | high |
| Wheat flour, white (industrial), 13% protein, bleached, unenriched | high | high |
| Wheat flour, white (industrial), 15% protein, bleached, enriched | high | high |
| Wheat flour, white (industrial), 15% protein, bleached, unenriched | high | high |
| Millet flour | high | high |
| Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA’s Food Distribution Program) | medium | medium |
| Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA’s Food Distribution Program) | high | high |
| Pasta, gluten-free, brown rice flour, cooked, TINKYADA | high | medium |
| Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | low | high |
| Sorghum flour, refined, unenriched | high | high |
| Rice, brown, parboiled, cooked, UNCLE BENS | high | medium |
| Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | high | medium |
| Pasta, gluten-free, corn and rice flour, cooked | high | medium |
