| Name↕ | Type↕ | Carb↕ | Fiber↕ | GI↕ | GL↕ | Pro↕ | Fat↕ | Iron↕ | Mg↕ | Zinc↕ | B1↕ | B9↕ | Kcal↕ |
|---|
💡 Net carbs: total carbs minus fiber.
⚖️ Glycemic load (GL): combines the GI with how many carbs are actually there (GL = GI × net carbs / 100). Grains are exactly where GI and GL diverge most often: low is roughly < 10, moderate 10-20, high > 20 (glucose = 100). Read more about glycemic index and load.
🌾 Whole vs refined: whole versions (the entire grain, unrefined) keep the bran and the germ, so more fiber, more minerals, and a GI generally lower than their refined equivalent.
ℹ️ Sources: generic values from the CIQUAL table (ANSES) and from theUSDA FoodData Central. GI values from Atkinson et al., 2008 and its update 2021.