Starches

GI and GL table for starches

Starch Products

The GI (Glycemic Index) & GL (Glycemic Load) table for starches to help make a better choice when choosing starch products.

GIName of product / food GLUnitMass (g) Comments
Low Barley, pearled, cooked e.g. Imbo <5 3/4 cup 115 GIFSA & DSA; world average GI
Low Pasta, durum wheat, long and short shapes, cooked <20 1 cup 120 GI ranges from 38 - 61; world average
Low Pasta la Vita, all shapes <20 3/4 cup 90 GIFSA & DSA; tested by GI Science Lab
Low Pearled wheat or stampkoring or wheat rice or whole wheat kernels, cooked e.g. Imbo <10 3/4 cup 115 GIFSA & DSA, Australian GI
Low Samp, cooked, cooled <10 1/2 cup 100GF
Low Sorghum porridge, acid added (Ting) <10 1 cup 250Traditional African food, GF
Low Cassava, Kenyan, cooked <20 1/2 cup 100Kenyan GI, GF
Low Soba noodles, cooked <20 1 cup 120Australian GI, GF
Low Corn / sweet corn, whole kernels, frozen, cooked <10 1/2 cup 80Canadian GI, GF
Low Bulgur cracked or crushed wheat, cooked <10 1/2 cup 80Canadian GI
Low Basmati rice, white extra-long grain, India Gate, Spekko, cooked <20 3rd February 1900 105GIFSA & DSA, GF
Low Brown rice, extra-long grain, parboiled, Saman, Spekko, cooked <20 4/5 cup 115GIFSA & DSA, GF
Low Barley, cracked or crushed, cooked <10 1/2 cup 80Wolever et al (Tunisia)
Low "Krummelpap", mieliemeal porridge or phutu, crumbly, cooled (sifted & unsifted) <20 1/2 cup 70Note the 1/2 cup serving, GF
Low Mieliemeal porridge or phutu, stiff, cooled (sifted & unsifted) <20 1/2 cup 125Note the 1/2 cup serving, GF
Low Sorghum, whole, cooked <20 3/4 cup 128Estimated GI, GF
Low Gnocchi <20 1/2 cup 83Italian GI
Low Salad, samp & bean, Werda <20 1/4 packet 100
Low Green mielie (whole cob 250g, kernels 165g) <20 1 mielie 165World average GI, GF
Low Macaroni or short pasta shapes, durum wheat, cooked <20 3/4 cup 90SA values
Low Mealiemeal porridge, stone ground, cooked, hot or cold, Afya <20 3/4 cup 100GIFSA, GF
Low Potato, Carisma, low GI, cooked, Earth Apple <10 1 medium 100GIFSA & DSA, GF
Low Quinoa, cooked <20 1/2 cup 80GF
Low Sweet corn, fresh (whole cob 165g, kernels 95g) <10 1 cob 95World average GI, GF
Low White rice, extra-long grain, parboiled, Americano, Spekko, cooked <20 3rd February 1900 108GIFSA & DSA, GF
Low White rice, extra-long grain, parboiled, Spekko, cooked <20 4/5 cup 108GIFSA & DSA, GF
Low Amadumbe <20 1/2 medium 150Estimated GI, GF
Low Brown rice, Old Millstream, Tastic Nature's, cooked <20 1 cup 140GF
Low Buckwheat, cooked <20 1/2 cup 85Canadian GI, GF
Low Sweet potato, white flesh, purple skin, baked / cooked <20 1/2 medium 150GI ranges from 45 - 54, depending on season, GF
Low Wild rice, cooked <20 1 cup 140Australian GI, GF
Low Spaghetti or long pasta shapes, durum wheat, cooked <20 1 cup 120SA values
Medium Jasmine brown rice, Thai Royal Umbrella, Spekko, cooked <20 1/2 cup 70GF
Medium Buckwheat noodles, cooked <10 1/2 cup 74Australian GI, GF
Medium Potato, Nicola (Mediterranean), cooked <10 1 medium 100Australian GI, GF
Medium Salad, African wheat, Werda <20 1/4 packet 100
Medium Basmati rice, Tastic, cooked <30 3/4 cup 123GF
Medium Potato, baby or new, cooked <20 3 100GF
Medium Couscous, durum wheat or bulgar, cooked <10 1/3 cup 64Australian GI; note the 1/3 cup serving
Medium Arborio or risotto rice, cooked <20 1/2 cup 75Australian GI, GF
Medium Samp and beans, cooked <20 1/2 cup 100GF
High Green beans and potato, cooked* <20 1 cup 200Note the lower GL due to the vegetable
High Jasmine rice, Spekko, cooked <20 1/2 cup 83GF
High Pasta, homemade with wheat, cake, corn or rice flour, cooked <20 3/4 cup 90Estimated GI; lower GI with legume flour
High Potato salad, commercial*** <20 1/2 cup 150Estimated GI, very high fat
High Two-minute noodles, South African**, cooked <30 1/2 packet 77High fat. High GI, except if made from durum wheat
High Mashed potato, made with full cream milk and butter* <20 1/2 cup 125SA tested by ARP Walker, 1984, GF
High Millet, cooked <20 3/4 cup 120GF
High Polenta, cooked <20 1/2 cup 110Average GI, GF
High Rice noodles, cooked <30 3/4 cup 135Average GI, GF
High "Krummelpap", mieliemeal porridge / phutu, crumbly, hot (sifted & unsifted) <20 1/2 cup 70Note the 1/2 cup serving; lower GI with milk / sour milk, GF
High Mieliemeal porridge / phutu, crumbly, hot (sifted & unsifted) <20 1/2 cup 70Note the 1/2 cup serving; lower GI with milk / sour milk, GF
High Mieliemeal porridge / phutu, stiff, hot (sifted & unsifted) <20 1/2 cup 125Note the 1/2 cup serving; lower GI with milk / sour milk, GF
High "Slap" chips or French fries*** 24.910 chips 100Very high fat, GF
High Rice and corn pasta, (Ris'O'Mais), Orgran <20 3/4 cup 90Australian GI; 90% rice flour, GF
High Sweet potato, orange flesh, baked or cooked <20 1/2 medium 150Australian GI, GF
High Corn pasta, gourmet natural, Orgran <20 3/4 cup 90Australian GI; 89% maize and rice flour, GF
High Sorghum porridge, fermented (Ting) <20 1 cup 250Lower GI with milk / sour milk, GF
High Potato, microwaved <20 1 medium 100GF
High Potato, baked <20 1 medium 100GF
High Potato, roasted without fat <20 1 medium 100GF
High Smash, instant mashed potato, ready-to-eat* <20 1/2 cup 125High fat due to added milk & margarine
High Samp, cooked, hot <20 1/2 cup 100GF
High Jasmine rice, cooked <30 1/2 cup 83World average GI, GF
High Polenta, cooked, frozen & defrosted <30 1/2 cup 110GF
High Sago pearls, uncooked >30 125 ml 80Estimated GI, GF

A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
The products marked by an * are high in fat.
GF – means gluten free.

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