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Glycemic Index List for Grain Foods

Glycemic Index for Breads, Cereals, Grains, Pasta

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Updated June 25, 2014

Whole Grain Bread
Photo © Luke Hansen

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 80

Crackers

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

For More Information:

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