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By food group

Grains and insulin

34 foods, ranked by insulin index (relative to white bread = 100).

Low 3Moderate 106High 142

34 foods, 251 entries — varieties are folded into the food they belong to.

34 of 34 foods shown

CouscousHighII 100est

Lake RiceHighII 79est

9 varieties ›

Black American Wild Rice Canadian Wild Rice Dwarf Wild Rice Giant Wild Rice Interior Wild Rice Manchurian Wild Rice Northern Wild Rice River Rice Southern Wild Rice

RiceHighII 79est

9 varieties ›

Arborio Rice Basmati Rice Black Rice Bomba Rice Calrose Rice Carnaroli Rice Jasmine Rice Red Rice Wild Rice

White riceHighII 79pub

CanihwaHighII 75est

10 varieties ›

Ayacuchana Canihwa Common Canihwa Cultivated Canihwa Cupi Canihwa Cusco Canihwa Illapa Canihwa Puno Canihwa Ramis Canihwa Red Canihwa Wild Canihwa

CornflakesHighII 75pub

CornmealHighII 75est

EinkornHighII 75est

10 varieties ›

Ancient Einkorn Domesticated Einkorn Italian Einkorn Modern Einkorn Red Einkorn Spring Einkorn Turkish Einkorn Wild Einkorn Winter Einkorn Yellow Einkorn

EmmerHighII 75est

9 varieties ›

Ancient Emmer Black Emmer Domesticated Emmer Ethiopian Emmer Italian Emmer Red Emmer White Emmer Wild Emmer Farro Medio Emmer

FonioHighII 75est

10 varieties ›

Acha Fonio Assamm Fonio Black Fonio Cultivated Fonio Iburu Fonio Local Long Fonio Local Short Fonio Sahel Fonio White Fonio Wild Fonio

Job's TearsHighII 75est

10 varieties ›

Brown Job's Tears Cultivated Job's Tears Food Grade Job's Tears Giant Job's Tears Hard Shell Job's Tears Medicinal Job's Tears Mottled Job's Tears Soft Shell Job's Tears White Job's Tears Wild Job's Tears

KamutHighII 75est

10 varieties ›

Ancient Gold Kamut Cultivated Kamut Egyptian Kamut Giant Kamut Khorasan Wheat (Kamut)Oriental Wheat (Kamut)Pure Kamut Quercus Kamut Turban Kamut Wild Kamut

OatsHighII 75est

11 varieties ›

Black Oats Blue Oats Common White Oats Grey Oats Groat Oats Hungarian Oats Naked Oats Red Oats Spring Oats Winter Oats Oatmeal

Pod CornHighII 75est

9 varieties ›

Dent Corn Flint Corn Flint-Dent Hybrid Corn Flour Corn Quality Protein Maize Corn Sweet Corn Sweet Dent Corn Waxy Corn Popcorn Corn

TeffHighII 75est

10 varieties ›

Brown Teff Dukem Teff Enat Teff Gimbichu Teff Ivory Teff Kora Teff Magna Teff Mixed Teff Teff (DZ-01-354)Tsedey Teff

TriticaleHighII 75est

10 varieties ›

Beagle Triticale Bogo Triticale Carmen Triticale Fidel Triticale Forage Triticale Grain Triticale Juan Triticale Presto Triticale Spring Triticale Winter Triticale

WheatHighII 75est

10 varieties ›

Durum Wheat Einkorn Wheat Emmer Wheat Hard Red Spring Wheat Hard Red Winter Wheat Hard White Wheat Kamut Wheat Soft Red Winter Wheat Soft White Wheat Spelt Wheat

Wheat branHighII 75est

Wheat flourHighII 75est

AmaranthModerateII 62est

10 varieties ›

Amaranth (Amaranthus caudatus)Amaranth (Amaranthus cruentus)Amaranth (Amaranthus hypochondriacus)Elephant Head Amaranth Golden Giant Amaranth Hopi Red Dye Amaranth Joseph's Coat Amaranth Love-Lies-Bleeding Amaranth Pygmy Torch Amaranth Red Leaf Amaranth

BarleyModerateII 62est

10 varieties ›

Black Barley Blue Barley Feed Barley Hullless Barley Malting Barley Pearl Barley Puffed Barley Six-row Barley Tibetan Highland Barley Two-row Barley

Brown riceModerateII 62pub

BuckwheatModerateII 62est

10 varieties ›

Common Buckwheat Daishan Buckwheat Katowice Buckwheat Koto Buckwheat Mancan Buckwheat Manis Buckwheat Manor Buckwheat Silverhull Buckwheat Sweet Buckwheat Tartary Buckwheat

BulgurModerateII 62est

FarroModerateII 62est

10 varieties ›

Abruzzi Farro Ancient Farro Einkorn Farro Emmer Farro Garfagnana Farro Molise Farro Spelt Farro Tuscan Farro Umbrian Farro Wild Farro

MilletModerateII 62est

10 varieties ›

Barnyard Millet Browntop Millet Finger Millet Fonio Millet Foxtail Millet Guinea Millet Kodo Millet Little Millet Pearl Millet Proso Millet

QuinoaModerateII 62est

10 varieties ›

Black Quinoa Faro Quinoa Illimani Quinoa Pasankalla Quinoa Real Quinoa Red Quinoa Royal Quinoa Salcedo Quinoa Titicaca Quinoa White Quinoa

RyeModerateII 62est

10 varieties ›

Aroostook Rye Danko Rye Diploid Rye Forage Rye Merced Rye Multipurpose Rye Petkus Rye Spring Rye Tetraploid Rye Winter Rye

SorghumModerateII 62est

10 varieties ›

Bioenergy Sorghum Black Amber Sorghum Broomcorn Sorghum Forage Sorghum Grain Sorghum Kaffir Sorghum Red Sorghum Sudangrass Sorghum Sweet Sorghum White Sorghum

SpeltModerateII 62est

10 varieties ›

Alkor Spelt Altgold Spelt Baulander Spelz Spelt Ebners Rotkorn Spelt Frankenkorn Spelt Hercule Spelt Oberkulmer Rotkorn Spelt Ostro Spelt Rubiota Spelt Schwabenkorn Spelt

PopcornModerateII 54pub

MuesliModerateII 46pub

PastaLowII 40pub

Whole wheat pastaLowII 40est

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Frequently asked

Which grains ask for the most insulin?›

The highest here are couscous, arborio rice, basmati rice, black american wild rice.

Are these figures measured?›

Some are. Published insulin data covers roughly 38 foods, so most of this page is estimated and marked est. Each food page names its source.

Reference values, mostly estimated and each one labelled. Not medical advice.

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