| Revised International Table of Glycemic Index(GI) and Glycemic Load (GL) - 2002 | ||||
| GI=Glycemic Index Vs Glucose - gr/s=grams/serve - GL=Glycemic Load per serve | ||||
| Cereal Grains | GI | gr/s | GL | |
| Amaranth | ||||
| 255 | Amaranth (Amaranthus esculentum) popped, eaten with milk and non-nutritive sweetener (India) | 97±19 | 30 | 21 |
| Barley | ||||
| 256 | Pearl Barley | |||
| Barley, pearled (Canada) | 22 | |||
| Barley (Canada) | 22 | |||
| Barley, pot, boiled in salted water 20 min (Gouda's foods, Concord, Canada) | 25±2 | |||
| Barley (Canada) | 27 | |||
| Barley, pearled (Canada) | 29 | |||
| mean of five studies | 25±1 | 150 | 11 | |
| 257 | Barley (Hordeum vulgare) (India) | 37 | ||
| Barley (Hordeum vulgare) (India) | 48 | |||
| mean of two groups of subjects | 43±6 | 150 | 26 | |
| 258 | Barley, cracked (Malthouth, Tunisia) | 50 | 150 | 21 |
| 259 | Barley, rolled (Australia) | 66±5 | 50 (dry) | 25 |
| 260 | Buckwheat | |||
| Buckwheat (Canada) | 49 | |||
| Buckwheat (Canada) | 51±10 | |||
| Buckwheat (Canada) | 63 | |||
| mean of three studies | 54±4 | 150 | 16 | |
| 261 | Buckwheat groats, hydrothermally treated, dehusked, boiled 12 min (Sweden) | 45 | 150 | 13 |
| Corn/Maize | ||||
| 262 | Maize (Zea Mays), flour made into chapatti (India) | 59 | ||
| 263 | Maize meal porridge/gruel (Kenya) | 109 | ||
| 264 | Cornmeal | |||
| Cornmeal, boiled in salted water 2 min (McNair Products Co. Ltd., Toronto, Canada) | 68 | 150 | 9 | |
| Cornmeal + margarine (McNair Products Co. Ltd., Canada) | 69 | 150 | 9 | |
| mean of two studies | 69±1 | 150 | 9 | |
| 265 | Sweet corn | |||
| Sweet corn, 'Honey & Pearl' variety (New Zealand) | 37±12 | 150 | 11 | |
| Sweet corn, on the cob, boiled 20 min (Australia) | 48 | 150 | 14 | |
| Sweet corn (Canada) | 59±11 | 150 | 20 | |
| Sweet corn (USA) | 60 | 150 | 20 | |
| Sweet corn (USA) | 60 | 150 | 20 | |
| Sweet corn (South Africa) | 62±5 | 150 | 20 | |
| mean of six studies | 53±4 | 150 | 17 | |
| 266 | Sweet corn, whole kernel, canned, diet-pack, drained (Featherweight, USA) | 46 | 150 | 13 |
| 267 | Sweet corn, frozen, reheated in microwave | 47 | 150 | 16 |
| (Green Giant Pillsbury Ltd., Toronto, Canada) | ||||
| 268 | Taco shells, cornmeal-based, baked (Old El Paso Foods Co., Toronto, Canada) | 68 | 20 | 8 |
| Couscous | ||||
| 269 | Couscous, boiled 5 min (Near East Food Products Co., Leominster, MA, USA) | 61 | ||
| Couscous, boiled 5 min (Tunisia) | 69 | |||
| mean of two studies | 65±4 | 150 | 23 | |
| Millet | ||||
| 270 | Millet, boiled (Canada) | 71±10 | 150 | 25 |
| 271 | Millet flour porridge (Kenya) | 107 | ||
| Rice, white | ||||
| 272 | Arborio, risotto rice, boiled (Sun Rice brand, Rice Growers Co-Op., Australia) | 69±7 | 150 | 36 |
| 273 | White (Oryza sativa), boiled (India) | 69±15 | 150 | 30 |
| 274 | Rice, boiled white, type NS | |||
| Type NS, eaten alone (France) | 45 | 150 | 14 | |
| Type NS (India) | 48 | 150 | 18 | |
| Type NS (Canada) | 51 | 150 | 21 | |
| Type NS (France) | 52 | 150 | 19 | |
| Type NS (Canada) | 56 | 150 | 23 | |
| Type NS (Pakistan) | 69 | 150 | 26 | |
| Type NS (Canada) | 72±9 | 150 | 30 | |
| Type NS, boiled in salted water (India) | 72 | 150 | 27 | |
| Type NS, boiled 13 min (Italy) | 102 | 150 | 31 | |
| Type NS (Kenya) | 112 | 150 | 47 | |
| Type NS, boiled (France) | 43 | 150 | 13 | |
| Type NS, boiled (France) | 47 | 150 | 14 | |
| mean of 12 studies | 64±7 | 150 | 23 | |
| 275 | Type NS, boiled in salted water, refrigerated 16-20h, reheated (India) | 53 | 150 | 20 |
| 276 | Type NS, boiled 13 min, then baked 10 min (Italy) | 104 | 150 | 31 |
| 277 | Long grain, boiled | |||
| Long grain, boiled 5 min (Canada) | 41 | 150 | 16 | |
| Long grain, white, unconverted, boiled 15 min (Mahatma brand, Riviana Foods, Wetherill Park, NSW, Australia ) | 50 | 150 | 21 | |
| Gem long grain (Dainty Food Inc., Toronto, Canada) | 55 | 150 | 22 | |
| Long grain, white (Uncle Bens, Auckland, New Zealand) | 56±7 | 150 | 24 | |
| Long grain, boiled 25 min (Surinam) | 56±2 | 150 | 24 | |
| Gem long grain (Dainty Food Inc., Canada) | 57 | 150 | 23 | |
| Long grain, boiled 15 min | 58 | 150 | 23 | |
| Gem long grain (Dainty Food Inc., Canada) | 60 | 150 | 24 | |
| Gem long grain (Dainty Food Inc., Canada) | 60 | 150 | 24 | |
| Long grain, white, boiled 7 min (Star brand, Gouda foods, Concord, Canada) | 64±3 | 150 | 26 | |
| mean of 10 studies | 56±2 | 150 | 23 | |
| Rice, long grain, quick-cooking varieties | ||||
| 278 | Long grain, parboiled 10 min cooking time (Uncle Ben's, Masterfoods, Belgium) | 68±6 | 150 | 25 |
| 279 | Long grain, parboiled, 20 min cooking time (Uncle Ben's, Masterfoods, Belgium) | 75±7 | 150 | 28 |
| 280 | Long grain, white, pre-cooked, microwaved 2 min (Express Rice, plain, Uncle Ben's, Masterfoods | 52±5 | 150 | 19 |
| King's Lynn, Norfolk, UK) | ||||
| Rice, specialty rices | ||||
| 281 | Cajun Style, Uncle Ben's ® (Effem Foods Ltd., Bolton, Canada) | 51 | 150 | 19 |
| 282 | Garden Style, Uncle Ben's ® (Effem Foods Ltd., Canada) | 55 | 150 | 21 |
| 283 | Long Grain and Wild, Uncle Ben's ® (Effem Foods Ltd., Canada) | 54 | 150 | 20 |
| 284 | Mexican Fast and Fancy, Uncle Ben's ® (Effem Foods Ltd., Canada) | 58 | 150 | 22 |
| 285 | Saskatchewan wild rice (Canada) | 57 | 150 | 18 |
| 286 | Broken rice, white, cooked in rice cooker (Lion Foods, Bangkok, Thailand) | 86±10 | 150 | 37 |
| 287 | Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Mill, Bangkok, Thailand) | 98±7 | 150 | 31 |
| 288 | Jasmine rice, white long grain, cooked in rice cooker (Golden World Foods, Bangkok, Thailand) | 109±10 | 150 | 46 |
| Rice, white low-amylose | ||||
| 289 | Calrose, white, medium grain, boiled (Rice Growers Co-op., Australia) | 83±13 | 150 | 36 |
| 290 | Sungold, Pelde, parboiled (Rice Growers Co-op., Australia) | 87±7 | 150 | 37 |
| 291 | Waxy (0-2% amylose) (Rice Growers Co-op., Australia) | 88±11 | 150 | 38 |
| 292 | Pelde, white (Rice Growers Co-op., Australia) | 93±11 | 150 | 40 |
| 293 | White, low-amylose, boiled (Turkey) | 139 | 150 | 60 |
| Rice, white high-amylose | ||||
| 294 | Bangladeshi rice variety BR16 (28% amylose) | 37 | 150 | 14 |
| Bangladeshi rice variety BR16, white, long-grain (27% amylose), boiled 17.5 min | 39 | 150 | 15 | |
| mean of two studies | 38 | 150 | 15 | |
| 295 | Doongara, white (Rice Growers Co-op., Australia) | 50±6 | ||
| Doongara, white (Rice Growers Co-op., Australia) | 64±9 | |||
| Doongara, white (Rice Growers Co-op., Australia) | 54±7 | |||
| mean of three studies | 56±4 | 150 | 22 | |
| 296 | Koshikari (Japonica), white, short-grain, boiled 15 min then steamed 10 min (Japan) | 48±8 | 150 | 18 |
| 297 | Basmati | |||
| Basmati, white, boiled (Mahatma brand, Sydney, NSW, Australia) | 58±8 | 150 | 22 | |
| Precooked basmati rice in pouch, white, reheated in microwave, Uncle Ben's Express ® | 57±4 | 150 | 24 | |
| (Masterfoods. Kings Lynn, Norfolk, UK) | ||||
| Quick cooking white basmati, cooked 10 min, Uncle Ben's Superior (Masterfoods Olen, Belgium) | 60±5 | 150 | 23 | |
| 298 | Rice, brown | |||
| Brown (Canada) | 66±5 | 150 | 21 | |
| Brown, steamed (USA) 1 | 50 | 150 | 16 | |
| Brown (Oriza Sativa), boiled (South India) 1 | 50±19 | 150 | 16 | |
| mean of three studies | 55±5 | 150 | 18 | |
| Calrose brown (Rice Growers Co-op., Australia) | 87±8 | 150 | 33 | |
| Doongara brown, high amylose (Rice Growers Co-op., Australia) | 66±7 | 150 | 24 | |
| Pelde brown (Rice Growers Co-op., Australia) | 76±6 | 150 | 29 | |
| Parboiled, cooked 20 min, Uncle Ben's Natur-reis ® (Masterfoods Olen, Belgium) | 64±7 | 150 | 23 | |
| Sunbrown Quick TM (Rice Growers Co-op., Australia) | 80±7 | 150 | 31 | |
| 299 | Instant/puffed rice | |||
| Instant rice, white, boiled 1 min (Canada) | 46 | 150 | 19 | |
| Instant rice, white, cooked 6 min (Trice brand, Australia) | 87 | 150 | 36 | |
| Puffed, white, cooked 5 min, Uncle Ben's Snabbris ® (Masterfoods Olen, Belgium) | 74±5 | 150 | 31 | |
| mean of three studies | 69±12 | 150 | 29 | |
| Instant doongara, white, cooked 5 min (Rice Growers Co-op., Australia) | 94±7 | 150 | 35 | |
| 300 | Parboiled rice | |||
| Parboiled rice (Canada) | 48 | 150 | 18 | |
| Parboiled rice (USA) | 72 | 150 | 26 | |
| Converted, white, Uncle Ben's ® (Effem Foods Ltd., Canada) | 45 | 150 | 16 | |
| Converted, white, boiled 20-30 min, Uncle Ben's ® (Masterfoods USA, Vernon, CA) | 38 | 150 | 14 | |
| Converted, white, long grain, boiled 20-30 min, Uncle Ben's ® (Masterfoods USA) | 50 | 150 | 18 | |
| Boiled, 12 min (Denmark) 2 | 39 | 150 | 14 | |
| Boiled, 12 min (Denmark) | 42 | 150 | 15 | |
| Boiled, 12 min (Denmark) | 43 | 150 | 16 | |
| Boiled, 12 min (Denmark) | 46 | 150 | 17 | |
| Long grain, boiled 5 min (Canada) | 38 | 150 | 14 | |
| Long grain, boiled, 10 min (USA) 1 | 61 | 150 | 22 | |
| Long grain, boiled 15 min (Canada) | 47 | 150 | 17 | |
| Long grain, boiled 25 min (Canada) | 46 | 150 | 17 | |
| mean of thirteen studies | 47±3 | 150 | 17 | |
| 301 | Parboiled rice, eaten as part of a traditional Indian meal (India) 5 | 99 | ||
| 302 | Parboiled, low-amylose | |||
| Bangladeshi rice variety BR2, parboiled (12% amylose) | 51 | 150 | 19 | |
| Parboiled, low-amylose, Pelde, Sungold (Rice Growers Co-op., Australia) | 87±7 | 150 | 34 | |
| 303 | Parboiled, high-amylose | |||
| Parboiled, high-amylose (28%), Doongara (Rice Growers Co-op., Australia) | 50±6 | 150 | 19 | |
| Bangladeshi rice variety BR16, parboiled (28% amylose) | 35 | 150 | 13 | |
| Bangladeshi rice variety BR16, traditionally parboiled (27% amylose) | 32 | 150 | 12 | |
| Bangladeshi rice variety BR16, pressure parboiled (27% amylose) | 27 | 150 | 11 | |
| Bangladeshi rice variety BR4, parboiled (27% amylose) | 33 | 150 | 13 | |
| Mean of 5 studies | 35±4 | 150 | 14 | |
| 304 | Rye, whole kernels | |||
| Rye, whole kernels (Canada) | 29 | 50 (dry) | 11 | |
| Rye, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada) | 34 | 50 (dry) | 13 | |
| Rye, whole kernels (Canada) | 39 | 50 (dry) | 15 | |
| mean of three studies | 34±3 | 50 (dry) | 13 | |
| Wheat | ||||
| 305 | Wheat, whole kernels | |||
| Wheat, whole kernels (Triticum aestivum) (India) 3 | 30±9 | 50 (dry) | 11 | |
| Wheat, whole kernels (Canada) | 42 | 50 (dry) | 14 | |
| Wheat, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada) | 44 | 50 (dry) | 14 | |
| Wheat, whole kernels (Canada) | 48 | 50 (dry) | 16 | |
| mean of four studies | 41±3 | 50 (dry) | 14 | |
| 306 | Wheat, type NS(India) | 90 | 50 (dry) | 34 |
| 307 | Wheat, precooked kernels | |||
| Durum wheat, precooked, cooked 20 min (Ebly, Chateaudun, France) | 52±4 | 50 (dry) | 19 | |
| Durum wheat, precooked, cooked 10 min (Ebly, France) | 50±5 | 50 (dry) | 17 | |
| Durum wheat, precooked in pouch, reheated in microwave, Ebly Express (Ebly, France) | 40±5 | 125 | 16 | |
| Quick cooking (White Wings, Sydney, NSW, Australia) | 54±11 | 150 | 25 | |
| 308 | Semolina | |||
| Semolina, roasted at 105 °C then gelatinised with water (India) | 55±9 | |||
| Semolina, steamed and gelatinised (India) | 54±13 | |||
| mean of two studies | 55±1 | 150 | 6 | |
| 309 | Cracked wheat (bulgur/bourghul) | |||
| Bulgur, boiled (Canada) | 46 | |||
| Bulgur, boiled in 800 mL water 20 min (Canada) | 46 | |||
| Bulgur, boiled 20 min (Canada) | 46 | |||
| Bulgur, boiled 20 min (Canada) | 53 | |||
| mean of four studies | 48±2 | 150 | 12 | |
Footnotes:
|
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Bests of Low GI Foods: | ||
| Tortilla: A thin disk of unleavened bread made from masa or wheat flour and baked on a hot surface. | |||
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Food: Wheat
tortilla (Mexican) Mexico Glycemic Index Value: 30 Glycemic Index Range: 
Low
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Serve Size:
50 Carb per Serve (g): 20.7 Glycemic Load Value: 6.2 |
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