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List of Grains With Low GI

List of Grains With Low GI
A close up of dried quinoa. Photo Credit: joannawnuk/iStock/Getty Images

The glycemic index indicates how a food will affect your blood sugar levels after you eat it. Grains that have a low glycemic index are unlikely to cause spikes in blood sugar levels, so they are often better choices than those with a high GI. Whole grains have more fiber than refined grains, which often means they also have lower GI scores.

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Some of the grains with lower GI scores include barley, with an average score of 28, bulgur, with a score of 48, quinoa, with a score of 53 and whole-wheat grains, with a score ranging from 30 to 54, depending on the type and preparation method. Longer cooking times and refining increase the GI. Products made with these types of grains will have a higher GI than whole, unprocessed grains.

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