16 varieties ranked by GI — from Acacia (GI 32) to Buckwheat (GI 83). Tap any bar for GL per tablespoon and detail notes. Reference: table sugar GI 65 · white bread GI 70.
Low GI (<55)Med-Low (55–64)Med-High (65–74)High (≥75)
GI 55GI 65
30405060708090
Glycemic Index (GI)
GI and ORAC: Buckwheat has the highest GI in this chart (83). A separate laboratory assay reports a high ORAC value for buckwheat (~796 μmol TE/100g), and acacia has the lowest GI (32). The two measurements are unrelated. ORAC does not establish an effect in the body; USDA withdrew its ORAC database in 2012. Neither number is a reason to choose a variety for health.
Sources: Arcot & Brand-Miller (2005) RIRDC Pub. No. 05/027; Ischayek & Kern (2006) J Am Diet Assoc 106:1260–1262; Foster-Powell et al. (2002) Am J Clin Nutr 76:5–56. GI values are representative midpoints from published trials; ranges reflect inter-batch and inter-study variation. GL per tablespoon (21 g) uses ~17.2 g available carbohydrate.