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Glycemic index and glycemic load - CEREAL GRAINS
(for normal glucose tolerance)

This table contains data for normal glucose tolerance only. To use the corresponding table for impaired glucose tolerance, please follow this link →
Glycemic
index
Serving
size
Glycemic
load
Barley
Barley kernels, high-amylose (hull-less) boiled in water for 25 min (kernel:water = 1:2.5) (Sweden)201508
Barley kernels, waxy (hull-less), boiled in water for 25 min (kernel:water = 1:2.5) (Sweden)221509
Barley kernels, boiled in water for 25 min (kernel:water = 1:2) (Sweden)2515010
Barley kernels, high-amylose (covered), boiled in water for 25 min (kernel:water = 1:2) (Sweden)2615011
Barley, pot, boiled in salted water 20 min (Goudas Food Products, Concord, Canada)25±515011
Barley, pearled, boiled 60 min (UK)35±515015
Barley, pot, boiled (Goudas Food Products, Canada)35±515015
Barley, pot, boiled 20 min (Goudas Food Products, Canada)3715016
mean of eight studies28±815012
Barley (Hordeum vulgare) (India)4815020
Barley, rolled (Australia)66±650 (dry)25
Buckwheat groats, hydrothermally treated, dehusked, boiled 12 min (Sweden)4515013
Corn/Maize
Corn granules (China)52±215015
Maize (Zea Mays), flour made into chapatti (India)59308
Cornmeal porridge (China)68±81509
Sweet corn
Sweet corn, 'Honey & Pearl' variety (New Zealand)37±715011
Sweet corn, on the cob, boiled 20 min (Australia)4815014
Sweet corn (China)55±515018
Sweet corn (USA)116015020
Sweet corn (South Africa)62±215020
mean of five studies52±215017
Couscous
Couscous, rehydrated with hot water (San Remo, Australia)65±51509
Millet
Millet porridge (China)62±215022
Quinoa, cooked, refridgerated, reheated in microwave for 1.5 min (Nature First Organic, Australia)53±315013
Rice, white
Arborio, risotto rice, boiled (SunRice brand, Rice Growers Co-Op., Australia)69±915036
Rice, boiled white, type NS
Type NS (India)94315016
Type NS (Canada)72±215030
Type NS, boiled in salted water (India)7215027
Type NS (China)83±315030
Type NS, boiled 13 min (Italy)9,188915043
mean of five studies72±215029
Type NS, boiled in salted water, refrigerated 16-20 h, reheated (India)5315020
Type NS, boiled 13 min, then baked 10 min (Italy)9,189415045
Long grain, boiled
Long grain, white, unconverted, boiled 15 min (Mahatma brand, Riviana Foods, Wetherill Park, Australia )5015021
Long grain, white (Uncle Bens, Auckland, New Zealand)56±615024
Premium long grain, white (SunRice brand, Rice Growers Co-Op., Australia)59±915024
Long grain, white, boiled 7 min (Star brand, Gouda Food Products, Canada)64±415026
Long grain, boiled (Star Brand, Goudas Food Products, Canada)69±915028
mean of five studies6015025
Rice, long grain, quick-cooking varieties
Long grain, parboiled 10 min cooking time (Uncle Ben's, Masterfoods, Belgium)68±815025
Long grain, parboiled, 20 min cooking time (Uncle Ben's, Masterfoods, Belgium)75±515028
Long grain, white, pre-cooked, microwaved 2 min (Express Rice, plain, Uncle Ben's, Masterfoods, UK)52±215019
Long Grain White Rice in 90 Seconds, microwaved (SunRice brand, Rice Growers Co-Op., Australia)76±615044
Medium grain white rice, boiled 12 mins Sun Rice brand, Rice Growers Co-Op., Australia)75±515029
Rice porridge/Congee
Rice porridge (China)69±915023
Rice porridge (Australia)88±815013
Rice porridge, made from rice bran (China)19±91503
Rice porridge, made from black rice (China)42±215014
Rice porridge, made from Sticky rice (China)65±515021
Rice, specialty rices
American, easy-cook rice (Sainsbury's, UK)49±915022
Broken rice, white, cooked in rice cooker (Lion Foods, Bangkok, Thailand)86±615037
Brown Rice, Uncle Ben's® Ready Whole Grain (pouch) (Effem Foods, USA)48±815020
Brown & Wild, Uncle Ben's® Ready Whole Grain MedleyTM (pouch) (Effem Foods, USA)45±515018
Chicken Flavored Brown Rice, Uncle Ben's® Ready Whole Grain (pouch) (Effem Foods, USA)46±615018
Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Mill, Bangkok, Thailand)98±815031
Jasmine rice, white
Jasmine Fragrant rice, white (SunRice brand, Rice Growers Co-Op., Australia)89±915037
Jasmine rice, white long grain, cooked in rice cooker (Golden World Foods, Bangkok, Thailand)10915046
Long Grain and Wild, Uncle Ben's® Ready Rice (pouch) (Effem Foods, USA)49±915021
Moolgiri white rice (Tajmahal Agro Industries, India)5415017
Original Long Grain, Uncle Ben's® Ready Rice (pouch) (Effem Foods, USA)48±815022
Red Raw rice, Sri Lankan, cooked in rice cooker (Australia)59±9100 (dry)46
Roasted Chicken Flavored, Uncle Ben's® Ready Rice (pouch) (Effem Foods, USA)51±115021
Santa Fe, Uncle Ben's® Ready Whole Grain MedleyTM (pouch) (Effem Foods, USA)48±815018
Spanish Style, Uncle Ben's® Ready Rice (pouch) (Effem Foods, USA)51±115022
Vegetable Harvest, Uncle Ben's® Ready Whole Grain MedleyTM (pouch) (Effem Foods, USA)48±815017
Rice, white low-amylose
Calrose, white, medium grain, boiled (Rice Growers Co-op., Australia)83±315036
Sungold, Pelde, parboiled (Rice Growers Co-op., Australia)87±715037
Waxy (0-2% amylose) (Rice Growers Co-op., Australia)88±815038
Pelde, white (Rice Growers Co-op., Australia)93±315040
Rice, white high-amylose Doongara, white (SunRice CleverRiceTM brand, Rice Growers Co-Op., Australia)
Doongara, white, cooked in rice cooker (2007)48±815019
Doongara, white (1995)5015020
Doongara, white (2005)54±415021
Doongara, white (1995)54±415021
Doongara, white (1992)64±415025
mean of five studies54±415021
Basmati, white, boiled
Basmati, white, boiled (Sainsbury's, UK)43±315018
Basmati, white, boiled 12 min (Value, UK)52±215015
Basmati, white, organic, boiled 10 min (UK)57±715023
Basmati, white, boiled (Mahatma brand, Australia)58±815022
Basmati, white, boiled (SunRice brand, Rice Growers Co-Op., Australia)65±515025
Basmati, white, boiled 8 min (UK)69±915028
mean of six studies57±715022
Basmati, white, quick cooking
Basmati, easy cook, boiled 9 min (UK)67±715028
Basmati, easy-cook rice (Sainsbury's, UK)68±815028
Precooked basmati rice in pouch, white, reheated in microwave, Uncle Ben's Express® (Masterfoods, UK)57±715024
Quick cooking white basmati, cooked 10 min, Uncle Ben's® Superior (Masterfoods, Belgium)6015023
Japanese Style Sushi rice, white (SunRice brand, Rice Growers Co-Op., Australia)85±515033
Japonica/Koshihikari rice
Japonica, short-grain brown rice (Japan)62±215026
Japonica short-grain brown rice, pre-germinated (Japan)54±415022
Japonica short-grain brown rice, pre-germinated (Japan)57±715023
Koshikari (Japonica), white, short-grain, boiled 15 min, then steamed 10 min (Japan)48±815018
Japonica, short-grain white rice (Japan)76±615035
Japonica, short-grain white rice (Japan)75±515034
Japonica white rice and pre-germinated Japonica brown rice (ratio 1:2)64±415027
Japonica white rice and pre-germinated Japonica brown rice (ratio 2:1)67±715030
Koshihikari rice, white (SunRice brand, Rice Growers Co-Op., Australia)73±315028
Japonica rice enriched with Sunfibre (Cyamoposis tetragonolobus) (soluble fiber)
Japonica rice with 3 g Sunfibre, viscosity 1 (Taiyo Kagaku Co., Ltd, Japan)68±815027
Japonica rice with 5 g Sunfibre, viscosity 1 (Taiyo Kagaku Co., Ltd, Japan)66±615026
Milled, white, high amylose rice
Milled (white), high amylose (IR42) rice, boiled 22 min (Philippines)6615028
Milled (white), high amylose (IR42) rice, boiled 22 min (Philippines)6415028
Milled (white), high amylose (IR42) rice, boiled 22 min (Philippines)6415028
Milled (white), high amylose (IR62) rice, boiled 22 min (Philippines)4315018
Milled (white), high amylose (IR36) rice, boiled 22 min (Philippines)5015022
Milled (white), high amylose (IR62) rice, cooked in rice cooker 20 min (Philippines)5315023
Milled (white), high amylose (IR36) rice, cooked in rice cooker 19 min (Philippines)5515024
Milled (white), high amylose (IR42) rice, cooked in rice cooker 14 min (Philippines)5815025
Rice, brown
Brown (Canada)66±615021
Brown, steamed (USA)11,145015016
Brown rice, boiled in excess water for 25 mins (SunRice brand, Rice Growers Co-op, Australia)72±215029
Brown rice (China)87±715029
Calrose brown (Rice Growers Co-op, Australia)87±715033
Doongara brown, high amylose (Rice Growers Co-op, Australia)66±615024
Medium Grain Brown Rice in 90 seconds, microwaved on high (SunRice brand, Rice Growers Co-Op., Australia)59±915030
Pelde brown (Rice Growers Co-op, Australia)76±615029
Parboiled, cooked 20 min, Uncle Ben's Natur-reis® (Masterfoods, Belgium)64±415023
Sunbrown QuickTM (Rice Growers Co-op, Australia)8015031
Rice, brown, high-amlyose
Brown, high amylose (IR42) rice, boiled 30 min (Philippines)5815024
Instant/puffed rice
Instant rice, white, cooked 3 min (China)46±615019
Instant rice, white, cooked 6 min (Trice brand, Australia)87±715036
Instant rice, white, cooked 6 min (China)87±715037
Puffed, white, cooked 5 min, Uncle Ben's Snabbris® (Masterfoods, Belgium)74±415031
mean of four studies74±415031
Instant Doongara, white, cooked 5 min (Rice Growers Co-op, Australia)94±415039
Parboiled rice
Converted, white, boiled 20-30 min, Uncle Ben's® (Masterfoods, USA)3815014
Parboiled, low-amylose, Pelde, Sungold (Rice Growers Co-op, Australia)87±715034
Parboiled, high-amylose (28%), Doongara (Rice Growers Co-op, Australia)5015019
Sticky rice
Rice, Sticky (China)87±715024
Rice, Sticky (China)88±815025
Rice, Sticky, high-amylose (China)5015014
Wheat, whole kernels
Wheat, whole kernels (Triticum aestivum)(India)143050 (dry)11
Wheat, precooked kernels
Durum wheat, precooked, cooked 20 min (Ebly, Chateaudun, France)52±250 (dry)19
Durum wheat, precooked, cooked 10 min (Ebly, France)5050 (dry)17
Durum wheat, precooked in pouch, reheated in microwave, Ebly Express (Ebly, France)4012516
Quick cooking (White Wings, Sydney, Australia)54±415025