Glycemic Index in Grains & Pasta

The G.I. food list below shows the Glycemic Index score for many basic grains and pasta. The G.I score for each food will dictate the speed at which the sugar will be absorbed. A low Glycemic index means the sugar will be absorbed slowly. The higher the G.I score the quicker the sugar is absorbed into the blood. For reduced sugar craving and help with weight loss the lower the G.I score then the better.

The G.I list also shows the carbohydrate content for each item as this is related somewhat to Glycemic load for the G.I diet. However it does not necessarily mean that a food with a high carbohydrate content will automatically mean a high G.I score.

Grain & Pasta ProductGlycemic Index ScoreCarbohydrateG.I type
Barley (cooked)2528.2Low
Buckwheat5471.5Medium
Couscous (cooked)6523.2Medium
Cornmeal6976.8Medium
Rice White Rice (cooked)6428.8Medium
Basmati Rice (cooked)5523Medium
Brown Rice (cooked)5523.5Medium
Wild Rice5521.3Medium
Rye3469.8Low
Millet (cooked)7123.7High
Oat5566.3Medium
Pasta with egg4023.5Low
Wholemeal Macaroni4726.5Low
Spaghetti4430.9Low
Wholemeal Spaghetti3726.5Low

All foods on our G.I tables are based on 100g (3.5 oz) of product. The portion size doesn't change the Glycemic Index value, but it does count towards the quantity of sugar (carbs) for the item; the bigger the portion the more sugar you would be consuming.

This standard portion size simply enables you to make a sugar comparison with other products in the same group, and the different foods listed on other G.I tables. This means you can see which foods are high or low in carbohydrate content.

Others G.I. Food Lists :

References :
CiQUAL Table
Canadian Nutrient File

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