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Glycemic Index of Grains Complete Chart

The glycemic index (GI) is a classification system that ranks foods according to their impact on blood sugar levels. Grains, integral to the human diet, display a range of GIs and can be strategically selected to aid in the management of conditions like diabetes or other health-related issues.

Whole grains typically exhibit lower glycemic index (GI) values compared to processed grains due to their higher fiber and mineral content, which slows down the digestion process. For instance, oats have a GI value of 55, while white bread has a considerably higher value of 95. Additional whole grain alternatives encompass barley, bulgur wheat, quinoa, and brown rice. Processed grains like couscous, farro, wild rice, and buckwheat noodles (soba noodles) can still provide low GI advantages when consumed in moderate amounts.

These options may also offer extra nutrients, including iron, zinc, and B vitamins, which are not present in refined starches such as white bread and pasta. For individuals looking for an even lower glycemic index (GI) alternative, specialty products like amaranth flour or millet serve as excellent substitutes for conventional carbohydrates like potatoes or pasta dishes.

These selections offer individuals with dietary restrictions, whether based on medical requirements or personal preferences, the chance to maintain well-rounded meals while naturally managing blood sugar levels through thoughtful food choices.

To conclude, making informed choices about the type of grains you consume can significantly contribute to overall health management by enabling you to regulate blood sugar levels without compromising on taste or nutritional value. Opting for whole grains is generally preferable to processed alternatives, but for those seeking variety, consider experimenting with specialty flours mentioned earlier – each providing not only delightful flavor profiles but also distinct nutritional benefits!

Here is a comprehensive list of grains along with their respective rankings for glycemic index and glycemic load.

Please be aware that “GI” refers to Glycemic Index, and “GL” stands for Glycemic Load.

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

The following chart provides Glycemic Index values for various grains, offering insights into their respective effects on blood sugar levels:

Low GI (55 or less):

Barley: 28
Quinoa: 53
Bulgar: 48
Rye: 48
Whole Wheat: 69
Basmati Rice: 58
Pearl Barley: 28
Oats: 58
Pasta (boiled, al dente): 45

Medium GI (56-69):

Brown Rice: 55
Couscous: 65
Millet: 71
Wild Rice: 57
Whole Wheat Bread: 69

High GI (70 or more):

Cornflakes: 81
White Bread: 75
Baguette: 95
White Rice: 73
Instant Oatmeal: 83

Comprehending the GI of grains is crucial for making informed dietary decisions. Opting for lower GI foods is generally recommended for those looking to manage blood sugar levels effectively. However, it’s essential to consider the overall nutritional profile, including fiber and other beneficial elements, alongside the GI values. Seeking guidance from healthcare professionals or nutritionists can offer personalized advice on integrating grains into a health-conscious and well-balanced diet.

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