Bread
White bread 64-87 - averages 70 and 73
Whole wheat bread made with whole wheat flour - 52-87 average 71
Wheat bread made with 50% cracked wheat kernels 58
Wheat bread made with 75% cracked wheat kernels 48
Muffins, Cakes, Pancakes, Waffles Etc.
vary widely (38-102), but most between 55 and 80Crackers
Rice Cakes - 61-91, average 78
High fiber rye crispbread - 59-69, average64
Stoned Wheat Thins - 67
Cold Cereal
All-Bran - 30-51, average 42
Bran Buds - 58
Bran Buds with Psyllium - 47
Cornflakes 72-92, average 81 (USA cornflakes were the 92)
Corn Chex 83
Crispix 87
Fruit Loops - 69
Golden Grahams - 71
Grape Nuts 67-85 average 71
Life - 66
Puffed Wheat - 67-80
Rice Krispie type cereals - 81-95
Rice Chex - 89
Shredded Wheat - 67-83 average 75
Special K - 54-84
Total - 76
Weetabix and similar - 61-74 - average 70
Hot Cereal
Cream of Wheat - 66
Instant Cream of Wheat - 74
Oatmeal from rolled oats (not instant) 42-75, again highest was US oatmeal average 58
Quick cooking oats - 66
Grains - Boiled Whole unless stated otherwise
Barley - 22-48
Barley, cracked - 50
Barley, rolled - 66
Buckwheat - 49-63
Cornmeal boiled in water - 69
Couscous (processed wheat) - 61-69
Millet - 71
Rice, long-grained white - 50-64, average 56
Rice, short and medium grained white - 83-93
Rice, brown - 66-87
Wheat, whole kernels - 30-48
Wheat, bulgar (cracked wheat) - 46-53, average 48
Pasta
The glycemic index of pasta made from wheat (most pasta) depends a lot upon the shape of the pasta (the thicker, the lower the GI), and the way it is cooked. When cooked as the Italians do, "al dente" - somewhat firm - it has the lowest glycemic index. The longer you cook it, the softer it is, and the higher the GI.With variation depending upon these factors, most of the studies of wheat pasta show GIs in the 40's to low 60's, with a few dipping into the 30's.
Rice pasta (including brown) 40-92
Mung bean noodles (bean thread) 26-39
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