Ranked by glycemic index
Lowest GI carbs
Compare glycemic index using pooled international tables first—2021 ISO means, then 2008—and single published tests only when no pooled value exists. Deeper red means higher GI. Cooking method and variety can change the result, so each cell identifies the form tested.
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Deeper red = higher GI; white = the lowest on the table. Shade follows the points a list would give this column across the table — not rank place. Values are as eaten — cooked grains, pasta, and roots; bread as sold — per serving (the FDA reference amount for the food’s category) or per 100 g, switched top right. GI is always per 50 g carbohydrate. Every cell has a source and a year when filled; hover for the citation. GL and net carbs are derived from the GI cell and one composition row (USDA first, then a national table). Empty = no source on file. Plain-language axes on What it means; ranking rules on How we rank. Not medical advice.