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Glycemic Index: Rice, Bread, Potatoes, Pasta Foods - Glycemic Index for Starches - GI for Bread, Potatoes, Pasta, Rice

GI for Rice, Bread, Potatoes, Pasta Foods

Diet Information - What is the Glycemic Index

Glycemic Index for Bread, Potatoes, Pasta and Rice

Sellers of low carb diets sometimes claim that ALL potatoes, pasta and rice cause glycemic problems by triggering a rapid rise in blood sugar, and should therefore be avoided. This is inaccurate nutritional advice.

Glycemic Index Values for Starches like Bread, Potatoes, Pasta and Rice

You can eat some bread, potatoes, pasta and rice without harmful glycemic effects like a sudden rise in blood sugar. Not all these starches are high-GI foods.

  • Basmati rice has a lower glycemic index (58) than Japanese or Chinese steamed rice, and brown rice has a low GI value (55).
  • Instant mashed potatoes have a high glycemic index value (86), baked potatoes also have a high GI value (93); but new potatoes have a lower GI value of 62.
  • Ordinary whole wheat bread and white bread both cause a blood sugar spike with a relatively high glycemic index value (both about 70), but dense, chewy peasant breads, especially those with some whole or cracked grains, have significantly lower GIs (about 50).
  • Despite the fact that Barry Sears (Zone Diet) and Dr Atkins (Dr Atkins Diet) seem to lump bread and pasta together in the same category, pasta has a much lower glycemic index than most bread, (eg. spaghetti has a low GI of 43).
  • The glycemic index of pasta can be lowered further by cooking it al dente.

How to Reduce the Glycemic Effect of Starches like Bread/Potatoes

Even if you choose higher-GI carbs, like regular bread or baked potatoes, as part of a meal or snack, you can reduce the glycemic effect of the meal in several ways, for example:

  • Include a low GI food like beans or berries.
  • Add vinaigrette or any acidic extra, like lemon juice.
  • Add a little olive oil.

Related Glycemic Index Links

Low GI Diet
Low GI Diet Foods
Low-GI Diet Meals
Low GI Diet Snacks
How is Glycemic Index Measured
Glycemic Load
Glycemic Index Advice
Glycemic Index & Weight Loss
Glycemic Index Diets and Obesity
Low GI Diets: Weight Loss Study
Glycemic Index: List of Foods
High GI Foods
Glycemic Index and Foods
What Determines Glycemic Index Values of Carbs
Effects of Fiber on Glycemic Index Value of Foods
Effect of Acid on Glycemic Index Value of Foods
Effects of Fat on Glycemic Index Value of Foods
Glycemic Index and Meals
Low GI Diet and Potatoes
GI Value of Rice, Potatoes, Pasta and Bread
GI Value of Carrots
GI Value of Sugar
Glycemic Index and Fruit
Glycemic Index and Diabetes
Carbs and Glycemic Index

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