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 Nutrition: Index 2- Glycemic Index Table of Carbohydrates

What should I choose?

It is important to consider what you are aiming for when choosing your carbohydrate. You should be aiming to replace high GI carbs with low/med GI carbs, such as replacing American long grain rice with basmati rice, potatoes with whole wheat pasta. However, it is also good to think about how much carbohydrate is in each food. For example, after training you will need to replenish your energy stores, so choosing basmati rice as your recovery meal is a good choice, as it contains a larger proportion of carb in each serving. If you are not training that day, then choosing a food with lower carb content, such as some beans, is a good idea. By arranging your carb choices in such a way, you can eat a wider range of carbohydrates and not worry so much about eating only the ‘best’ choices. 

In general, choose whole grain breads over wholemeal and white breads, basmati rice over other rice choices, and eat potatoes only occasionally. Couscous is a good alternative, and can be good to have instead of rice. Although whole wheat pasta is best, pasta in general is a better choice than potatoes and rice. Beans are also a great source of low GI carbohydrate, though their carb content is very varied so consult the table above to select the most appropriate choices of beans.

*Click on the food name to see more information on the test carried out*

  Food and Manufacturer GI serve (g) carb/serve (g) GL
Potato, Russet Burbank, baked without fat (USA) 111 150 21.8 24.1
Potato, Instant mashed, Idahoan (USA)  97 150 22.8 22.1
Potato, Desiree, peeled, boiled 35 min (Australia) 101 150 19.5 19.7
Sweet potato, kumara, boiled (New Zealand) 77 150 21.2 16.3
Jasmine rice, white long grain, cooked in rice cooker 109 150 42 45.8
Brown rice, boiled (Canada) 66 150 47.7 31.5
Long grain rice, parboiled, Uncle Ben's® brand, 20 min cooking time  75 150 41 30.7
Basmati rice, white, boiled  58 150 42 24.4
Brown rice (Oriza Sativa), boiled (South India) 50 150 47.7 23.9
Long grain rice, white, Uncle Ben's brand, boiled  56 150 42 23.5
Long grain rice, parboiled, boiled 5 min (Canada) 38 150 41 15.6
Couscous, boiled 5 min (Tunisia) 69 150 14.3 9.8
Couscous, boiled 5 min (Near East Food Products Co., Leominster, MA, USA) 61 150 14.3 8.7
Udon noodles, plain, reheated 5 min  62 180 44.3 27.5
Spaghetti, white, durum wheat, boiled 10 min in salty water  58 180 44.3 25.7
Rice noodles, dried, boiled  61 180 38.5 23.5
Fusilli pasta twists, dry pasta, boiled in unsalted water for 10 min 54 50 grams  36.3 20
Spaghetti, white, boiled 15 min in salted water  44 180 44.3 19.5
Fusilli pasta twists, wholewheat, dry pasta, boiled in unsalted water for 10 min 55 50 grams  31.3 17
Tagliatelle, egg, dry pasta, boiled in unsalted water for 7 min 46 50 grams  33.2 15
Spaghetti, wholemeal, boiled (USA) 32 180 44.3 14.2
Butter beans, soaked overnight, boiled 50 min 26 150 grams  74.7 19
Red kidney beans, soaked overnight, boiled 60 min 51 150 grams  24 12
Black Beans (South American) 30 150 31.5 9.5
Chickpeas (Garbanzo beans, Bengal gram), dried, boiled (Canada) 36 150 24 8.6
Haricot/Navy beans, boiled 39 150 19.8 7.7
Blackeyed beans/peas (Cowpeas), boiled (Canada) 33 150 21.5 7.1
Baked Beans, canned (Canada) 40 150 16.8 6.7
Lima beans, baby, frozen, reheated in microwave oven  32 150 17 5.4
Soya beans, dried, boiled (Australia) 20 150 3.6 0.7
Crumpet  69 50 19.5 13.4
White bread, wheat flour, hard, toasted (Italian) 73 30 17.7 12.9
White bread, wheat flour (South Africa) 71 30 13.4 9.5
English Muffin™ bread  77 30 11 8.4
Wholemeal (wholewheat) flour bread (Canada) 72 30 11.4 8.2
100% Whole Grain™ bread  51 30 11.5 5.9
Multigrain wheat flour bread (50% kibbled wheat grain) (Australia) 43 30 12.8 5.5
9-Grain Multi-Grain bread  43 30 12.8 5.5
Wholemeal rye bread (Canada) 41 30 13.3 5.4

Potatoes        Rice           Couscous         Pasta             Beans            Bread  

1. Values taken from the Glycemic Data base complied by the international glycemic research centre. Visit www.glycemicindex.com to search for other specific foods.

2. The foods are selected mainly from tests done on similar servings, around 150g, to give the best comparison across food types. Bread uses a serving size of 30g.

3. Shows results from tests on people with normal blood conditions, and not diabetic, wherever possible.

Carbohydrates

Carbohydrates and the Body
Carbohydrates and Training
Good or Bad Carbs?
Glycemic Index (GI)
Glycemic Load (GL)
Which to Use, GI or GL?
GI/GL Food Table
GI/GL and Training
GI and Cooking
So What Should I Eat?
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