Grains - these are your choices

Ange_

I love trying new food and varying my diet so have been exploring different grain options. While we all generally know wholegrain is better than white it gets confusing where there are white high fibre/low GI options now available in the shops. Anyway i wanted to look at each option side-by-side:


1 cup cooked (unless otherwise stated):

Barley (low GI)- 193
Royal Quinoa (low GI)- 222
'Clever' Doongara Rice (low GI) - 352
Sushi Rice - 320
Brown Rice (Low GI) - 216
Wild rice (Low GI)- 165
Polenta - 200
Oats (low GI)- 150
2 Slices Bergen Soy and Linseed Bread (Low GI)- 198
Wholemeal flour (Low GI)- 400
White flour - 455
Wholemeal pasta (spirals) (Low GI) - 400
White pasta (spirals) - 256
high fibre pasta (100g uncooked) (low GI)- 366
couscous - 176


Interesting huh. I think i'm going to explore oats some more although they seem somewhat limited as a rice/pasta subsitute in savoury meals. it is also interesting how fewer cals white pasta does than wholemeal, yet white rice has much higher calories than brown or wild rice. It kind of is against common sense really.

So on balance looking at the GI level AND calories in the same volume of grains, the real winners in order are:

1. Oats
2. Wild Rice
3. Barley
4. Soy and Linseed Bread
5. Brown Rice
6. Quinoa

Is there any other weird and wonderful grain products that i'm missing that i should try + add to the list?

SugaDumplin

I like Trader Joe's Sprouted Wheat Bread with peanut butter as a snack.