Flour

GI an GL table for flour

Flour Products

The GI (Glycemic Index) & GL (Glycemic Load) table for flour to help make a better choice when choosing flour.

GIName of product / food GLUnitMass (g) Comments
Low GlucaChol-22, instant vanilla drink + oat beta-glucan, @Life <5 15g + 250ml 15 Low Glycemic Response; estimated GL; GIFSA
Low GlucaChol-22, Instant strawberry drink + oat beta-glucan, @Life <5 15g + 250ml 15 Low Glycemic Response; estimated GL; GIFSA
Low GlucaChol-22, instant chocolate drink + oat beta-glucan, @Life <5 15g + 250ml 15 Low Glycemic Response; estimated GL; GIFSA
Low GlucaChol-22, original, oat bran + oat beta-glucan, @Life <5 15g 15 Low Glycemic Response; estimated GL; GIFSA
Low Digestive bran / wheat bran <5 1 cup 44Minimal effect on glucose absorption
Low Green banana flour <5 1/3 cup 30Tested GI; lowers GI of baking recipes; GIFSA & DSA, GF
Low Psyllium husks (powder) <5 1 cup 140Estimated GI, GF
Low Quinoa bran <5 1 cup 50Estimated GI, GF
Low Rice bran** <5 1 cup 40High fat; estimated GI, GF
Low Mesquite powder / flour <20 1 cup 150Estimated GI from biscuits made with mesquite powder, GF
Low Soya flour, full fat*** <20 1 cup 160French GI; high fat, GF
Low Soya flour, lower fat** <20 1 cup 160French GI; high fat, GF
Low Cocoa powder <5 1 Tbs 6Estamited GI, GF
Low Chickpea flour (besan)** 50> 1 cup 160 Estamited GI, GF
Low Split pea flour, pea flour, dhal or chana <30 1 cup 160 Estamited GI, GF
Low Oats, rolled, thick flake, raw, Afya <10 1/3 cup 30GIFSA
Low Oat bran, raw, Jungle or Pick 'n Pay or Simply Cereal <10 1/3 cup 33
Medium Oats, rolled, raw <20 1/3 cup 30Australian GI; lower GI with milk
Medium Sweet potato flour 50> 1 cup 150GF
Medium Rye flour 50> 1 cup 140GI based on that of wheat free rye bread
Medium Barley, rolled, raw <30 1/2 cup 45Australian GI
Medium Barley flour 50> 1 cup 148Estimated GI from 100% barley flour bread
Medium Brown rice flour 50> 1 cup 120Estimated GI, GF
Medium Buckwheat flour* 50> 1 cup 140Australian GI, GF
Medium Quinoa flour** 50> 1 cup 140Estimated GI, GF
High Maizena or cornflour or corn starch <5 1 Tbs 7Estimated GI, probably higher, GF
High Maizena or cornflour or corn starch 50> 1 cup 140Estimated GI, probably higher, GF
High Nutty wheat flour / whole wheat flour 50> 1 cup 120Estimated GI, probably higher
High Bread (wheat) flour 50> 1 cup 140 GI based on that of average white bread
High Cake (wheat) flour 50> 1 cup 140 GI based on that of average white bread
High Tapioca flour 50> 1 cup 170Estimated GI, GF
High Rice flour 50> 1 cup 140 Estimated GI, GF
High Crumbs, Kellogg's <10 2 level Tbs 15GI based on Kellogg's Corn Flakes
High Potato flour 50> 1 cup 140Montignac GI, GF
High Potato starch 50> 1 cup 160Montignac GI, GF
High Sago flour 50> 1 cup 170Estimated GI, GF
High Millet flour* 50> 1 cup 140Estimated GI; very high GI, GF

A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
The products marked by an * are high in fat.
GF – means gluten free.