Ọ bụrụ n'ịhọrọ ụzọ nke ahụike maka onwe gị, ọ bụrụ na ịchọrọ iri nri nke ọma ma debe onwe gị n'ọdịdị, mgbe ahụ ọ dị mkpa iji nyochaa ọ bụghị naanị KBZhU, kamakwa ndepụta glycemic nke ngwaahịa a. GI na-egosi ka carbohydrates nke otu nri si emetụta ogo shuga dị n'ọbara mmadụ, ma, ya mere, ọkwa insulin. Tebụl nke glycemic index nke ọka na ọka ga-enyere gị aka ịghọta okwu a. Ọ dịkwa mkpa ịtụle n'ụdị ngwaahịa a: raw ma ọ bụ sie.
| Aha nke ọka | Ntughari glycemic |
| Amarant | 35 |
| Akụcha osikapa ọcha | 60 |
| Gbajiri osikapa ọcha | 70 |
| Bulgur | 47 |
| Viscous ọka bali na-edozi | 50 |
| Efere porridge | 22 |
| Buckwheat akwụkwọ ndụ akwụkwọ ndụ | 54 |
| Buckwheat mere | 65 |
| Buckwheat ala | 60 |
| Buckwheat | 50 |
| Osikapa ọhịa | 57 |
| Quinoa | 35 |
| Osikapa | 50 |
| Ọka ọka (polenta) | 70 |
| Couscous | 65 |
| Coarse couscous | 50 |
| Couscous nke ọma | 60 |
| Nwa ọka couscous | 45 |
| Flaxseed porridge | 35 |
| Ahụ ọka | 35 |
| Keadighi rada semolina | 50 |
| Finely emebierela semolina | 60 |
| Semolina na mmiri | 75 |
| Wholegrain semolina | 45 |
| Mmiri ara ehi semolina | 65 |
| Nnwale mmiri ara ehi | 50 |
| Muesli | 80 |
| Oat niile | 35 |
| Okpokoro okpokoro | 40 |
| Oatmeal ozugbo | 66 |
| Oatmeal na mmiri | 40 |
| Oatmeal na mmiri ara ehi | 60 |
| Ọka | 40 |
| Bran | 51 |
| Barley porridge na mmiri | 22 |
| Ọla pel | 50 |
| Pearl bali na mmiri ara ehi | 50 |
| Ekwupụtara / asụpe | 55 |
| Millet | 70 |
| Ogbe wheat | 45 |
| Millet na mmiri | 50 |
| Millet porridge na mmiri ara ehi | 71 |
| Millet | 71 |
| Ogologo ọka Basmati osikapa | 50 |
| Unpeeled Basmati osikapa | 45 |
| Osikapa aromatic jasmine | 70 |
| Ogologo ọka osikapa | 60 |
| Osikapa ọcha nkịtị | 72 |
| Osikapa ozugbo | 75 |
| Osikapa ọhịa | 35 |
| Unpolished osikapa agba aja aja | 50 |
| Osikapa uhie | 55 |
| Unpa osikapa | 65 |
| Mmiri ara ehi osikapa porridge | 70 |
| Osikapa bran | 19 |
| Rye nri ọka | 35 |
| Sorghum (ahịhịa Sudan) | 70 |
| Oatmeal Raw | 40 |
| Ọka bali | 35 |
Nwere ike ibudata tebụl ka ị nwee ike iji ya ebe a.
