What grain has lowest glycemic load

Glycemic Index of Grains Complete Chart

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
	orn (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

8 Whole Grains That Can Help Prevent or Manage Type 2 Diabetes

Scientists have long known that an important step in preventing and managing type 2 diabetes is replacing refined, simple sugars in the diet with more complex sources. One of the main reasons is that complex carbohydrates lead to better blood sugar management compared to refined grains, according to the Harvard T.H. Chan School of Public Health. Refined grains, which can be found in foods including white rice and pasta, tend to result in surges in blood sugar, or glucose, shortly after eating and energy crashes a little while later. On the other hand, complex carbohydrates like whole grains (brown rice and whole-wheat pasta) take comparatively longer to digest, which results in a steady release of glucose into the bloodstream.

RELATED: Small Increase in Whole Grains, Fruits, and Veggies Cuts Type 2 Diabetes Risk

Why? In part, its because whole grains are good sources of fiber, which helps slow the absorption of glucose, according to the Cleveland Clinic. A simple carb, meaning no fiber, is one thats going to break down really fast and go right into the bloodstream, says Joelle Malinowski, RD, a certified diabetes care and education specialist with Albany Med Health System in New York. Fiber takes more time to digest, so it slows down the digestion of the carbohydrate and gives you better blood sugar control during the day.

Most whole grains have a moderate glycemic load (GL), which measures a foods impact on rising blood sugar, with low being the least likely to lead to sudden spikes, according to Harvard Health Publishing. A GL of 20 and up is considered high, between 11 and 19 is considered medium, and 10 or less is low, per Oregon State University.

RELATED: How Do You Tell the Difference Between Good and Bad Carbohydrates?

Kimberly Rose, RDN, a certified diabetes care and education specialist based in Sebring, Florida, says whole grains can also help with weight control. Weight management is top of mind for people with type 2 diabetes since overweight and obesity increase the risk and makes the disease more difficult to manage. According to a review of research consuming 60 to 90 grams (g) of whole grains per day (or about two or three servings) was associated with a 21 to 32 percent reduced risk of type 2 diabetes, compared with those who ate whole grains never or less frequently.

Whats more, a diet filled with fibrous whole grains promotes a healthy heart, Malinowski says. According to one meta-analysis, whole-grain intake was associated with a decreased risk of cardiovascular disease. Thats important because adults with type 2 diabetes are 2 times more likely to die of heart disease than adults without diabetes, according to the Centers for Disease Control and Prevention (CDC).

Here, explore eight types of whole grains that could help with type 2 diabetes prevention and management. Rose recommends swapping them in for refined grains in your diet. When youre just starting out, be sure to monitor for signs of gastrointestinal distress, and always talk with your doctor before making any major changes to your diet, Malinowski warns.

Which Type of Rice Has the Lowest Glycemic Index Score?

Nicola McKeown, PhD, associate professor and director of the Friedman Schools Nutritional Epidemiology Program, replies:

In the US, we are fortunate to have supermarket shelves stocked with a wide variety of products, and this is certainly true with rice. Different varieties of rice contain different types and ratios of starches (amylose and amylopectin), which influence the rate at which they are digestedthe higher the proportion of amylose starch, the slower the rate of digestion, and the lower the glycemic index. The glycemic index (GI) is a physiological ranking, 0 to 100, used to reflect how a carbohydrate-containing food causes an increase in blood sugar (glucose) levels. Rice varieties that are longer grain that have a higher amylose content (19-23%) tend to have lower GI values than shorter-grain rices, which have a lower amylose content (12-19%). As such, the GI of the rice can range from as low as 43 to as high as 96.

The form of rice also influences the GI; for instance, brown rice and parboiled white rice fall into the category of medium-GI (GI 56-69) foods. Interestingly, cooking methods can also influence the GI of rice. For instance, if white rice is boiled and then refrigerated to be used, for example, in a rice salad, changes occur in the digestibility of the starch, and the GI of the rice is lowered and falls into the category of a low-GI food.

Because rice is rarely consumed on its own and is accompanied with other foods, this too can influence the overall GI of the mixed meal. Therefore, as you can see, determining which rice is best to eat and has the lowest GI is a complex question!

As general advice, choose a parboiled rice or long grain brown rice over short-grain white rice, and remember that cooling rice or adding legumes to rice lowers the GI. Suitable grain substitutes that fall into the low-GI food category (under 55) include wild rice, pearl barley and quinoa; these may accompany your main dish very well in place of white rice.

List of Grains With Low GI

The glycemic index indicates how a food will affect your blood sugar levels after you eat it. Grains that have a low glycemic index are unlikely to cause spikes in blood sugar levels, so they are often better choices than those with a high GI. Whole grains have more fiber than refined grains, which often means they also have lower GI scores.

Whole Grains Keep Blood Sugar Stable

Some of the grains with lower GI scores include barley, with an average score of 28, bulgur, with a score of 48, quinoa, with a score of 53 and whole-wheat grains, with a score ranging from 30 to 54, depending on the type and preparation method. Longer cooking times and refining increase the GI. Products made with these types of grains will have a higher GI than whole, unprocessed grains.

Which Grains Are Low in Carbs? 9 Good Choices

High fiber grains, including quinoa and oats, can reduce the number of carbohydrates your body absorbs. They can also provide other key nutrients.

Grains are often completely off-limits on many low carb diets.

However, several types of grains are high in fiber, and you can enjoy them in moderation as part of a healthy, carb-controlled diet.

This is because foods that are high in fiber contain a lower number of net carbs, which is the number of carbs the body absorbs. You can calculate net carbs by subtracting the grams of fiber from the total grams of carbs (1).

Here are some of the top grains that are low in carbs, plus a few others that you may want to limit on a low carb diet.

Oats are highly nutritious and a great source of many important nutrients, including fiber.

In fact, a 1 cup (33 gram) serving of cooked oats contains more than 8 grams of dietary fiber and just 21 grams of net carbs (2).

Oats are also rich in beta-glucan. This is a type of fiber that research has shown to reduce levels of LDL (bad) cholesterol. High levels of LDL cholesterol are a risk factor for heart disease (3, 4).

Plus, oats are a great source of several other micronutrients, including manganese, phosphorus, magnesium, and thiamine (2).

Be sure to select steel cut or rolled oats instead of highly processed varieties, such as instant oatmeal, to get the most bang for your buck in terms of nutrition.

Summary

A 1 cup (33 gram) serving of cooked oats contains 21 grams of net carbs. Oats are also high in beta-glucan, a type of fiber that may help lower levels of LDL (bad) cholesterol.

Although technically classified as a pseudocereal, quinoa is often prepared and enjoyed as a grain (5).

Quinoa is loaded with beneficial antioxidants and polyphenols, which can help decrease inflammation and protect against chronic disease (6, 7, 8).

Its relatively low in carbs, too, with just 34 grams of net carbs in each 1 cup (185 gram) serving of cooked quinoa (9).

Quinoa is also one of the few plant-based complete protein sources, meaning that it contains all nine of the essential amino acids the body needs to obtain from food sources (10).

Additionally, quinoa is high in other key nutrients, including manganese, magnesium, phosphorus, copper, and folate (9).

Summary

Quinoa contains 34 grams of net carbs per cooked cup (185 grams). Its also high in antioxidants and contains all nine of the essential amino acids that your body needs.

Bulgur is a type of cereal grain typically made from cracked wheat berries.

You can use it in a variety of dishes, including tabbouleh salad, porridge, and pilaf.

Not only is bulgur versatile and easy to prepare, but its also highly nutritious.

In particular, its a great source of manganese, iron, magnesium, and B vitamins (11).

Plus, with just 25.5 grams of net carbs in 1 cup (182 grams) of cooked bulgur, its also one of the lowest carb whole grains available (11).

Summary

One cup (182 grams) of cooked bulgur contains 25.5 grams of net carbs. Bulgur is also versatile, easy to prepare, and rich in manganese, iron, magnesium, and B vitamins.

Millet is a type of ancient grain thats cultivated around the world.

Like other whole grains, millet is high in antioxidants and polyphenols, which may help prevent chronic conditions like type 2 diabetes (12, 13, 14).

Millet is also a good source of fiber and relatively low in net carbs, making it a great addition to a healthy, low carb diet.

In fact, a 1 cup (174 gram) serving of cooked millet contains over 2 grams of fiber and 39 grams of net carbs (15).

Millet is also high in a variety of other vitamins and minerals, including phosphorus, calcium, magnesium, and folate (15).

Summary

Millet contains 39 grams of net carbs per cooked cup (174 grams). Its also high in phosphorus, calcium, magnesium, and folate.

Couscous is a processed grain product thats typically made from semolina flour or durum wheat.

A staple in many Middle Eastern and Moroccan dishes, couscous is relatively low in carbs, with around 34.5 grams of net carbs in each 1 cup (157 gram) serving of cooked couscous (16).

Couscous is also packed with selenium, a trace mineral that plays a crucial role in heart health, thyroid function, immune health, and more (16, 17).

Adding couscous to your diet can also boost your intake of several other important micronutrients, including pantothenic acid, manganese, copper, and thiamine (16).

Summary

Couscous is a grain product with 34.5 grams of net carbs per cooked cup (157 grams). In addition to providing plenty of selenium, couscous is high in pantothenic acid, manganese, copper, and thiamine.

Wild rice is a type of grain derived from grasses in the Zizania genus of plants.

Compared with other types of rice, wild rice is significantly lower in carbs, with 32 grams of net carbs in each 1 cup (164 gram) serving of cooked wild rice (18).

Plus, wild rice is brimming with health-promoting antioxidants.

Interestingly enough, one review showed that the phenolic compounds found in wild rice exhibited 10 times the antioxidant activity of those found in white rice (19).

Whats more, wild rice is a great source of several other nutrients, including zinc, vitamin B6, and folate (18).

Summary

Wild rice is lower in carbs than other types of rice, with 32 grams of net carbs per cooked cup (164 grams). It is also high in antioxidants, along with zinc, vitamin B6, and folate.

Also sometimes referred to as hulled wheat or dinkel wheat, spelt is an ancient whole grain associated with a number of health benefits (20).

Studies show that eating more whole grains, such as spelt, may be associated with a lower risk of heart disease, type 2 diabetes, and certain types of cancer (21, 22, 23, 24).

Although spelt contains mostly carbs, it does offer a good chunk of fiber in each serving.

For instance, a 1 cup (194 gram) serving of cooked spelt contains about 7.5 grams of fiber and 44 grams of net carbs (25).

Spelt is also rich in niacin, magnesium, zinc, and manganese (25).

Summary

One cup (194 grams) of cooked spelt contains 44 grams of net carbs and 7.5 grams of fiber. Each serving is also high in niacin, magnesium, zinc, and manganese.

Most people think of popcorn as little more than a snack food, but it is technically a whole grain.

Its also one of the lowest carb grains available, with 6.5 grams of net carbs in each 1 cup (14 gram) serving of popped popcorn (26).

Plus, popcorn is low in calories and high in B vitamins, iron, magnesium, and phosphorus (26).

However, be sure to opt for air-popped popcorn whenever possible to maximize the nutritional value of this healthy grain.

This is because many prepared varieties are high in unhealthy fats, added sugar, and artificial flavorings, which can negate any potential health benefits.

Summary

Each cup (14 grams) of popped popcorn contains 6.5 grams of net carbs. Popcorn is also low in calories and high in B vitamins, iron, magnesium, and phosphorus.

Barley is a nutritious cereal grain notable for its nutty flavor and distinctive, chewy texture.

Barley is also high in fiber, with 6.5 grams and about 41.5 grams of net carbs in each 1 cup (170 gram) serving of cooked barley (27).

Additionally, cooked barley is a great source of selenium, magnesium, manganese, zinc, and copper (27).

However, be sure to opt for hulled barley instead of pearled barley whenever possible because hulled barley is less processed and is considered a whole grain (28).

Summary

Barley contains 41.5 grams of net carbs in each cup (170 grams). In addition to being high in fiber, barley is a great source of selenium, magnesium, manganese, zinc, and copper.

Although many types of grains can fit into a healthy, low carb diet, some types of grains contain a high number of carbs and are low in fiber.

Refined grains, in particular, are grain products that have undergone processing to improve their texture and shelf life.

This results in a lower content of fiber, which can increase the number of net carbs in the final product.

A few examples of grains that are high in carbs include:

• white bread
• refined pasta
• white rice
• crackers
• breakfast cereal
• pizza dough
• potato chips
• instant oatmeal

Additionally, keep in mind that if youre cutting carbs, you may still need to limit many healthy whole grains, depending on how restrictive your diet is.

For example, very low carbohydrate or ketogenic diets often limit carb intake to less than 50 grams per day, which can make it challenging to fit any grains into your daily allotment of carbs (29).

Summary

Refined grains have undergone processing to improve their texture and shelf life. These foods are typically lower in fiber and higher in net carbs than whole grains.

Although many low carb diets do not eliminate grains, many varieties can fit into a healthy, carb-controlled diet.

In fact, many types of grains are high in fiber and low in net carbs, which is the number of carbs the body actually absorbs.

For best results, be sure to select whole grain varieties and steer clear of grains that have been heavily processed or refined whenever possible.