As bodybuilders, our prefered choice of carbs has always been oatmeal (regular is recommended over instant)and as a second choice, rice (brown rice is recommended over white).
However, according to mendoza.com, regular oatmeal (USA) has a GI of 75 and instant oatmeal has a GI of 66 (mean of two Canada ones. No USA oatmeal available).
NS8 white rice has a GI of 64 (mean of 12 studies) and long grain rice has a GI of 56 (mean of 10 studies).
Also, according to John Berardi, white rice has a higher GI than brown rice but it has a lower II.
So, it looks like white rice is better than brown rice and regular oatmeal. And instant oatmeal is better than regular oatmeal.
So why do we even bother with regular oatmeal and brown rice?