Lentil is an example of a food with a medium glycemic index. However, each of them is characterized by a unique composition – and, accordingly, a special combination of fiber and carbohydrates that affect the rate of absorption by the body and increase blood sugar levels.
At the same time, buckwheat, although considered healthy, has a higher glycemic index than brown rice or even basmati rice. In the material below you will find a list of the most popular grain with their glycemic index.
What is the Glycemic index (GI)?
The glycemic index is one of the key characteristics that help divide carbohydrate foods into useful and harmful. A high GI means that the carbohydrates contained in the product are absorbed by the body as quickly as possible and increase blood sugar levels.
All kinds of cereals and other products with a low and medium glycemic index increase blood glucose levels more smoothly – which ensures satiety for a long time. In addition, low GI foods, due to their fiber content, are good for health.
Note that the glycemic index is not directly related to caloric content – this is not about the amount of energy that the body received, but solely about the rate of absorption of carbohydrates contained in the product. Also, GI does not apply to protein and fat products.
The glycemic index for different types of grain
Below you will find a list of the ten most popular low to medium glycemic index grains:
1. Lentils – 25 units
Lentils are a plant of the legume family, one of the oldest agricultural crops. In the form of cereals, red, green, and brown lentils are common. Note that the longer the cooking time for a particular variety (usually 10 to 30 minutes), the lower the glycemic index.
2. Beans – 25 to 30 units
Beans include the seeds of various crops of the legume family. Depending on the size of such cereals and the thickness of the shell, both the cooking time and the glycemic index vary. Soybeans have the lowest GI, while canned beans have a higher GI.
3. Pearl barley – 30 units
Barley is a type of barley groats in the form of smooth grains. Since it has a long cooking time (up to one and a half hours), it has an extremely low glycemic index – especially in comparison with other grains.
4. Bulgur – 35 to 45 units
Bulgur is wheat groats, the grains of which are pre-steamed, cleaned of bran, and crushed. Depending on the grinding, there is a small and large bulgur. Small is suitable for salads and soups (higher GI), and large (low GI) – for cooking cereals and cooking pilaf.
5. Brown rice – 35 to 50 units
If white and brown rice differs only in the absence and presence of a shell, then brown, black, and red rice are cereals obtained from completely different plants. Black rice has the lowest GI (about 35 units), followed by brown (50 units), white basmati (50 units), and regular white (60 units).
6. Quinoa – 40 to 50 units
Quinoa is a pseudo-grain, or, in fact, the seeds of a flower. 100 g of dry quinoa contains 102% of the daily value of manganese, 49% magnesium, 46% phosphorus, 30% copper, 25% iron, 21% zinc, 16% potassium, and 12% selenium – which makes it the leader among any other grains.
7. Spelt – 45 units
Spelt is the ancestor of modern wheat. It has an extremely dense shell, which complicates the process of making flour – which is why this cereal is usually eaten in the form of porridge. In spelt, unlike wheat, there is significantly more magnesium, zinc, iron, calcium, phosphorus, potassium, selenium, copper, and manganese.
8. Oatmeal – 50 to 60 units
The glycemic index of oatmeal largely depends on the degree of grinding and on the cooking time. In particular, raw oatmeal (when added to a smoothie) has a much lower glycemic index than oatmeal with milk – not to mention the addition of sugar.
9. Buckwheat – 50 to 60 units
Buckwheat is the seeds of the flowering plant buckwheat. Green buckwheat (in fact, groats without roasting) has a lower glycemic index – about 50 units. After roasting (regular brown buckwheat), the GI rises and can reach 60 units.
10. Millet groats – 70 units
Millet is an annual herbaceous plant, the seeds of which are millet groats. Like quinoa and buckwheat, millet is a gluten-free pseudo-grain. However, due to the soft shell and fast cooking time, it is a cereal with an average glycemic index.
Legumes (lentils and beans) are the cereals with the lowest glycemic index. This is followed by bulgur and pearl barley, which can take up to an hour and a half to cook. Buckwheat, quinoa, and oatmeal have an average glycemic index, while millet has one of the highest.