Ranked by glycemic index
Lowest GI carbs
Glycemic index from pooled international tables first (2021 ISO means, then 2008), single published tests when no pooled value exists. Green is lower. Cooking and variety move GI — each cell notes the form tested.
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Green = lower GI. Shade is by value on the open axis across the table — not by 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.