Grains
1,750 foods
Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Sorted by glycemic load per 100 g, lowest first.
Mug bread Low GI 15 GL 1 / 100 g 7/10 Seitan-Based Protein Low GI 15 GL 1 / 100 g 6/10 
Keto bread Low GI 15 GL 1.2 / 100 g 9/10 
Keto tortilla Low GI 20 GL 1.4 / 100 g 8.5/10 Low carb cheese roll Low GI 20 GL 1.4 / 100 g 7/10 
Gluten-free flaxseed bread Low GI 15 GL 1.5 / 100 g 9/10 
Chia and flaxseed wraps Low GI 5 GL 1.6 / 100 g 9/10 
Low carb bun Low GI 25 GL 2 / 100 g 8/10 
Low carb pizza dough Low GI 20 GL 2 / 100 g 7/10 
Otoweats Keto Sandwich Thin Low GI 25 GL 2.5 / 100 g 7/10 
Flaxseed crackers Low GI 10 GL 2.7 / 100 g 8/10 
Flaxseed meal wrap Low GI 15 GL 2.7 / 100 g 9/10 
Flaxseed wrap Low GI 10 GL 2.7 / 100 g 9/10 Flaxseed crispbread Low GI 10 GL 2.9 / 100 g 9/10 
Low carb protein wrap Low GI 25 GL 3 / 100 g 8.5/10 
Low-carb seed bread Low GI 25 GL 3 / 100 g 9/10 
Vital Wheat Gluten Low GI 22 GL 3 / 100 g 8.5/10 
Wheat Gluten Low GI 22 GL 3 / 100 g 6/10 Seed bread Low GI 25 GL 4 / 100 g 8/10 Tabbouleh Low GI 25 GL 4 / 100 g 8/10 
Wheat dextrin Low GI 5 GL 4 / 100 g 6/10 
Flaxseed roti Low GI 15 GL 4.3 / 100 g 8/10 Low-carb crispbread Low GI 25 GL 4.5 / 100 g 7/10 
Noodle soup Medium GI 60 GL 4.5 / 100 g 4/10 
Carbonaut bread slice Low GI 35 GL 5 / 100 g 8/10 
Cauliflower linguine Low GI 35 GL 5 / 100 g 7/10 Putka ProBody bread Low GI 35 GL 5 / 100 g 7/10 Seed crackers Low GI 25 GL 5 / 100 g 7/10 
Seed-based crispbread (flax, chia, pumpkin) Low GI 25 GL 5 / 100 g 9/10 Spermidine powder Low GI 15 GL 5 / 100 g 8/10 Vogel's Low Carb Granola (packaged) Low GI 25 GL 5 / 100 g 7/10 Bread substitute Low GI 25 GL 5.5 / 100 g 7/10 
Keto roll Low GI 35 GL 5.6 / 100 g 8/10 
High protein bread Low GI 35 GL 6 / 100 g 6/10 
High protein low sodium bagel Low GI 35 GL 6 / 100 g 6/10 Hominy canned Low GI 40 GL 6 / 100 g 6/10 
Seeds Low GI 30 GL 6 / 100 g 7/10 
Spelt bran Low GI 15 GL 6.5 / 100 g 9.5/10 
Barley pilaf Low GI 28 GL 7 / 100 g 7.5/10 
Buckwheat Pancake with Turkey and Spinach Low GI 45 GL 7 / 100 g 7/10 Cooked oatmeal Medium GI 58 GL 7 / 100 g 6/10 
Cooked oats Medium GI 58 GL 7 / 100 g 7/10 
Low-carb macaroni Low GI 35 GL 7 / 100 g 7/10 
Plain Oatmeal Medium GI 55 GL 7 / 100 g 7/10 
Quinoa flakes with almond milk Low GI 50 GL 7 / 100 g 7.5/10 
Rice fiber Low GI 10 GL 7 / 100 g 9/10 
Spaghetti hoops Medium GI 55 GL 7 / 100 g 5.5/10 Sprouted buckwheat Low GI 35 GL 7 / 100 g 8/10 바지락 수제비 (Clam Hand-torn Noodle Soup) Medium GI 60 GL 7 / 100 g 5/10 
Barley (whole grain, cooked) Low GI 28 GL 7.9 / 100 g 7/10 
Almond flour crackers Low GI 35 GL 8 / 100 g 6/10 
Barley and chickpeas (cooked, mixed) Low GI 30 GL 8 / 100 g 8/10 
Barley soaked overnight Low GI 28 GL 8 / 100 g 8/10 
Bfree high protein wrap Low GI 35 GL 8 / 100 g 7/10 Bircher muesli Low GI 45 GL 8 / 100 g 7/10 
Buckwheat Pancakes with Vegetables and Feta Low GI 45 GL 8 / 100 g 7.5/10 
Buckwheat porridge Low GI 45 GL 8 / 100 g 8/10 Cooked barley Low GI 28 GL 8 / 100 g 7/10 High protein bun Low GI 35 GL 8 / 100 g 6/10 High protein milk porridge Medium GI 55 GL 8 / 100 g 6/10 Lasagna bolognese Low GI 45 GL 8 / 100 g 4/10 Leek tart Low GI 45 GL 8 / 100 g 5/10 Nopal tortillas Low GI 35 GL 8 / 100 g 7/10 
Quinoa and vegetable salad with light dressing Low GI 50 GL 8 / 100 g 8/10 
Quinoa with Chickpeas and Vegetables Low GI 40 GL 8 / 100 g 8/10 Resistant starch Low GI 30 GL 8 / 100 g 8/10 
Rice bran Low GI 20 GL 8 / 100 g 8/10 Rice congee High GI 78 GL 8 / 100 g 4/10 Soup noodles Medium GI 60 GL 8 / 100 g 4/10 
Wheat germ Low GI 15 GL 8 / 100 g 8/10 
Whole grain flour omelette Low GI 45 GL 8 / 100 g 7.5/10 
Wholemeal flour quiche Low GI 40 GL 8 / 100 g 6.5/10 
Yorkshire pudding with riced cauliflower Medium GI 55 GL 8 / 100 g 6/10 
Cherry Chia Oatmeal Low GI 45 GL 8.1 / 100 g 8/10 
Rolled oats soaked with chia seeds, nuts, unsweetened milk, and berries Low GI 45 GL 8.1 / 100 g 8/10 
Buckwheat noodles Low GI 45 GL 9 / 100 g 7/10 Carb control tortilla Low GI 35 GL 9 / 100 g 6/10 
Cooked barley Low GI 35 GL 9 / 100 g 8/10 
Corn fiber Low GI 10 GL 9 / 100 g 8/10 Grits, cooked Medium GI 69 GL 9 / 100 g 4/10 
Low carb wrap Low GI 35 GL 9 / 100 g 7.5/10 
Oats and lentil idli (steamed cake) Low GI 45 GL 9 / 100 g 8/10 
Plain Grits Medium GI 69 GL 9 / 100 g 4/10 
Quinoa vegetable stuffing Low GI 45 GL 9 / 100 g 8.5/10 
Raspberry Muesli with Milk Medium GI 55 GL 9 / 100 g 7/10 
Sandwich Low GI 45 GL 9 / 100 g 7.5/10 Spinach quiche Low GI 45 GL 9 / 100 g 5/10 
Whole grain pasta with homemade no-added-sugar tomato sauce Low GI 45 GL 9 / 100 g 7.5/10 
Whole oat sourdough starter Low GI 40 GL 9 / 100 g 8/10 
Wholegrain pastry with lean turkey meat Low GI 45 GL 9 / 100 g 7/10 
Wild rice, mushroom, and herb stuffing Low GI 45 GL 9 / 100 g 8/10 Apple crumble overnight oats Low GI 50 GL 10 / 100 g 6/10 
Baked whole wheat vegetable spring roll Low GI 45 GL 10 / 100 g 7.5/10 Bran Low GI 15 GL 10 / 100 g 8/10 
Buckwheat starter Low GI 49 GL 10 / 100 g 8/10 
Chicken and vegetable whole wheat dumplings Low GI 45 GL 10 / 100 g 7.5/10 
Chicken pie Low GI 45 GL 10 / 100 g 5/10 
Cooked buckwheat Low GI 49 GL 10 / 100 g 8/10 
Cooked quinoa and black beans blend Low GI 45 GL 10 / 100 g 8/10 
Corn kernel Low GI 52 GL 10 / 100 g 5/10 
