20 foods · 6 low GI

Glycemic index of grains & rice

Grains range from some of the lowest-GI carbohydrates (barley, bulgur) to some of the highest (jasmine rice, sticky rice, instant oats). The more intact the grain and the higher its amylose content, the slower it is digested. Rice in particular varies enormously between varieties.

			Serving	Level
Barleypearl barley	30	11	150 g	Low
Bulgurbulgur wheat	47	10	150 g	Low
Buckwheatkasha	50	13	150 g	Low
Oat branoatbran	51	8	30 g	Low
Steel-cut oatsIrish oats	52	12	40 g	Low
Quinoaquinoa grain	53	15	150 g	Low
Oatmeal (rolled oats)porridge	58	13	40 g	Medium
Wild ricewild rice grain	58	17	150 g	Medium
Basmati ricewhite basmati	60	25	150 g	Medium
Instant riceminute rice	60	24	150 g	Medium
Semolinacream of wheat	62	17	40 g	Medium
Couscouscous cous	64	21	150 g	Medium
Parboiled riceconverted rice	64	24	150 g	Medium
Brown ricewhole grain rice	66	24	150 g	Medium
Polentacornmeal	69	21	40 g	Medium
White ricelong-grain white rice	72	30	150 g	High
Milletproso millet	78	26	150 g	High
Instant oatsquick oats	82	20	40 g	High
Jasmine riceThai fragrant rice	89	37	150 g	High
Sticky riceglutinous rice	90	27	150 g	High

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Other categories

Fruits25 foods Vegetables & tubers32 foods Bread & bakery17 foods Pasta & noodles10 foods Breakfast cereals7 foods Legumes13 foods Dairy & plant milks9 foods Nuts & seeds8 foods Snacks & crackers8 foods Sweets & desserts18 foods Sugars & sweeteners8 foods Drinks11 foods Dishes8 foods Meat, fish & eggs8 foods Oils & fats2 foods

Sources: Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625–1632 · USDA FoodData Central · Methodology & sources · Data last reviewed 2026-09-29.