The glycemic index (GI) is a ranking system that classifies foods according to their effect on blood sugar levels. Grains, which are an important part of the human diet, have varying GIs and can be used to help manage diabetes or other health conditions.
Whole grains tend to have lower GI values than processed grains because they contain more fiber and minerals that slow down digestion. Oats, for example, has a GI value of 55 whereas white bread has a much higher value of 95. Other whole grain options include barley, bulgur wheat, quinoa and brown rice. Processed grains such as couscous, farro, wild rice and buckwheat noodles or soba noodles can still offer low GI benefits when eaten in moderation.
These varieties may also provide additional nutrients including iron, zinc and B vitamins which would not be available from refined starches like white breads and pastas. For those seeking an even lower GI option there are some speciality products such as amaranth flour or millet that make great alternatives to traditional carbs like potatoes or pasta dishes.
All these choices allow consumers with dietary restrictions due to medical needs or personal preferences the opportunity maintain balanced meals while controlling blood sugars naturally through food selection.
In summary, selecting the right type of grain can play an important role in managing your overall health by helping you control your blood sugar levels without sacrificing taste or nutrition. Whole grains tend to be better choices over processed ones but if you need something different try out one of the specialty flours mentioned above – all offering delicious flavor profiles plus unique nutritional advantages too!
Below you can find a complete list of grains with its glycemic index and glycemic load ranks.
Note: GI = Glycemic Index, GL = Glycemic Load
| Photo | Name | GI | GL |
|---|
| Amaranth (analogue of popcorn) | 70 | 43.4 |
| Amaranth seeds (unprepared) | 35 | 19.9 |
| White corn, sweet corn, frozen corn | 55 | 10.4 |
| Bulgur | 55 | 10.2 |
| Durum wheat vermicelli | 35 | 8.1 |
| Soy vermicelli | 30 | 24.6 |
| Buckwheat | 50 | 22.0 |
| Wild rice | 45 | 33.8 |
| Yellow corn | 65 | 10.1 |
| Grains (sprouted) | 15 | 6.2 |
| Energy bar (sugar free) | 50 | 23.4 |
| Cereals, whole (sugar free) | 45 | 27.3 |
| Kamut, Egyptian Wheat (cooked) | 40 | 25.4 |
| Capellini (pasta) | 45 | 32.9 |
| Potato flour (starch) | 95 | 78.9 |
| Buckwheat porridge | 40 | 12.4 |
| Cornmeal porridge (mamalyga) | 70 | 14.7 |
| Oatmeal porridge (crushed), oatmeal dishes | 60 | 9.0 |
| Millet porridge | 70 | 18.9 |
| Rice porridge with milk (with sugar) | 75 | 13.6 |
| Quinoa (unprepared) | 40 | 22.8 |
| Quinoa (cooked) | 35 | 7.3 |
| Corn starch | 85 | 72.3 |
| Pearl barley (steamed) | 60 | 40.1 |
| Barley groats | 25 | 15.8 |
| Сorn (canned) | 65 | 26.6 |
| Fresh corn | 35 | 1.8 |
| Cornflakes | 85 | 55.3 |
| Couscous | 60 | 12.0 |
| Lasagna | 47 | 7.0 |
| Buckwheat noodles | 59 | 41.6 |
| Rice noodles | 65 | 16.2 |
| Udon noodles | 62 | 8.5 |
| Linen | 35 | 9.7 |
| Whole Wheat Pasta | 40 | 10.6 |
| Pasta | 50 | 15.4 |
| Pasta (from durum wheat) | 50 | 11.6 |
| Buckwheat Pasta | 40 | 28.4 |
| Macaroons, Coconut Flour | 32 | 18.1 |
| Durum wheat semolina | 60 | 42.4 |
| Matzo (white flour) | 70 | 58.8 |
| Buckwheat flour | 40 | 28.2 |
| Wholemeal flour | 60 | 33.5 |
| Arroroot Flour | 85 | 72.0 |
| Kamut flour | 45 | 32.4 |
| Quinoa flour | 40 | 22.9 |
| Spelled flour | 45 | 30.5 |
| Chestnut flour | 65 | 46.1 |
| Corn flour | 70 | 53.8 |
| Chickpea flour | 35 | 23.1 |
| Peeled wheat flour (whole grain) | 65 | 44.8 |
| Premium wheat flour | 85 | 58.6 |
| Whole grain rye flour | 45 | 28.9 |
| Rice flour | 95 | 76.1 |
| Soya flour | 25 | 4.5 |
| Muesli | 56 | 31.6 |
| Muesli (sugar free) | 50 | 23.6 |
| Muesli (with sugar or honey) | 65 | 43.8 |
| Gnocchi | 70 | 14.0 |
| Oats, Hercules | 59 | 36.0 |
| Instant oats porridge | 74 | 41.4 |
| Oatmeal (cooked on the water) | 60 | 9.0 |
| Oat flour | 25 | 3.0 |
| Bran (wheat, oat) | 15 | 6.8 |
| Wholemeal Pasta | 50 | 32.1 |
| Whole grain pasta made by al dente | 40 | 14.6 |
| Corn pasta | 68 | 46.4 |
| Perlovka | 25 | 18.4 |
| Sunflower (seeds) | 35 | 7.0 |
| Spelled wheat | 40 | 24.5 |
| Millet | 70 | 51.1 |
| Whole Grain Wheat | 45 | 26.8 |
| Wheat flour, white (unenriched) | 85 | 62.6 |
| Wheat flakes | 45 | 27.4 |
| Rye flour (medium grinding) | 50 | 27.9 |
| Rye flakes | 45 | 37.2 |
| Risotto | 70 | 22.1 |
| Flavored Rice | 70 | 6.7 |
| Basmati Rice | 50 | 37.5 |
| Unpeeled Basmati Rice | 45 | 16.2 |
| White rice standard | 70 | 17.4 |
| Instant rice | 85 | 65.5 |
| Wild rice (black) | 35 | 7.3 |
| Long grain rice | 60 | 46.8 |
| Rice Jasmine | 60 | 44.0 |
| Sticky rice | 90 | 18.9 |
| Brown rice | 50 | 36.5 |
| Red rice | 55 | 38.8 |
| Rice flakes | 80 | 61.6 |
| Seeds (pumpkin) | 25 | 13.5 |
| Chia Seeds (Dried) | 30 | 12.6 |
| A mixture of refined cereals with sugar | 70 | 16.2 |
| Sorghum | 70 | 46.5 |
| Spaghetti (well cooked) | 55 | 12.8 |
| Whole Grain Spaghetti | 40 | 10.6 |
| Spaghetti al dente | 45 | 21.5 |
| Spaghetti bolognese | 52 | 9.9 |
| Tagliatelle (well cooked) | 55 | 34.8 |
| Tortilla, White Corn | 49 | 23.1 |
| Fettuccine | 32 | 21.6 |
| Whole Grain (Rye) | 34 | 19.0 |
| Yam | 65 | 18.2 |
| Barley porridge | 70 | 46.1 |
| Barley flour | 30 | 16.8 |
