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.
Gyoza wrapper Medium GI 60 GL 28 / 100 g 4/10 
Herb baguette High GI 70 GL 28 / 100 g 2/10 High protein soy fruit muesli Low GI 50 GL 28 / 100 g 6/10 Kifla sa sirom High GI 70 GL 28 / 100 g 3/10 Lotus seed paste Low GI 40 GL 28 / 100 g 7/10 
Paleo baking flour blend Low GI 50 GL 28 / 100 g 6/10 Paratha Medium GI 62 GL 28 / 100 g 4/10 
Pittu High GI 70 GL 28 / 100 g 4.5/10 Rye baguette Medium GI 58 GL 28 / 100 g 6/10 
Rye flour type 2000 Low GI 45 GL 28 / 100 g 7/10 
Sourdough Pizza Crust Low GI 54 GL 28 / 100 g 5/10 Spelt harvest bread Medium GI 60 GL 28 / 100 g 6/10 
Sushi rice High GI 85 GL 28 / 100 g 2/10 
Toasted wheat germ Medium GI 55 GL 28 / 100 g 5/10 Whole wheat chocolate chip bread Medium GI 55 GL 28 / 100 g 5/10 
Whole wheat pita bread Medium GI 57 GL 28 / 100 g 6.5/10 Barley crispbread Low GI 45 GL 29 / 100 g 7/10 Breadcrumbs with butter Medium GI 65 GL 29 / 100 g 3/10 
Cheesecake Factory Brown Bread Medium GI 55 GL 29 / 100 g 4/10 
Corn and sunflower bread Medium GI 65 GL 29 / 100 g 4/10 
Dumpling Dough Medium GI 65 GL 29 / 100 g 4/10 Gluten free brown pitta Medium GI 65 GL 29 / 100 g 5/10 
Gluten-Free Pancake High GI 75 GL 29 / 100 g 3/10 Grain roll Medium GI 60 GL 29 / 100 g 6/10 
Grain Wrap Medium GI 60 GL 29 / 100 g 4/10 
High protein pancake mix Medium GI 65 GL 29 / 100 g 4/10 High protein white bread High GI 75 GL 29 / 100 g 5/10 Langos with cheese High GI 75 GL 29 / 100 g 3/10 
Lasagna noodles Low GI 45 GL 29 / 100 g 7.5/10 
Mary's Gone Crackers 7 Herb Crackers Low GI 45 GL 29 / 100 g 7/10 
Masa Dough Medium GI 65 GL 29 / 100 g 6/10 
Mixed bread Medium GI 60 GL 29 / 100 g 5/10 Muesli with dark chocolate Low GI 50 GL 29 / 100 g 4/10 
Multigrain crispbread Low GI 45 GL 29 / 100 g 7/10 
Oat flour Low GI 44 GL 29 / 100 g 6/10 
Oatnut bread Medium GI 65 GL 29 / 100 g 5/10 Olive focaccia Medium GI 65 GL 29 / 100 g 4/10 
Organic muesli grain Low GI 45 GL 29 / 100 g 7/10 Puff pastry balls Medium GI 65 GL 29 / 100 g 2/10 Pumpkin bread Medium GI 65 GL 29 / 100 g 5/10 Pumpkin seed roll Medium GI 65 GL 29 / 100 g 4/10 
Quinoa bread slice Medium GI 65 GL 29 / 100 g 6/10 Rye pasta Low GI 45 GL 29 / 100 g 7/10 
Sourdough muffin Medium GI 65 GL 29 / 100 g 4/10 Spelt roll Medium GI 60 GL 29 / 100 g 6/10 
Spelt roll Medium GI 60 GL 29 / 100 g 5/10 
Wasa Rye Crispbread Low GI 45 GL 29 / 100 g 7/10 
Whole grain durum wheat pasta Low GI 45 GL 29 / 100 g 6.5/10 
Whole grain noodles Low GI 45 GL 29 / 100 g 7/10 
Whole grain pasta Low GI 45 GL 29 / 100 g 6/10 Whole grain spaghetti Low GI 42 GL 29 / 100 g 7.5/10 Whole rye pasta Low GI 45 GL 29 / 100 g 7/10 
Whole wheat fusilli Low GI 45 GL 29 / 100 g 6/10 
Wonton wrapper Low GI 50 GL 29 / 100 g 5/10 Yeast dumpling High GI 70 GL 29 / 100 g 4/10 
Chapati Low GI 52 GL 29.1 / 100 g 7/10 
Whole grain crispbread Low GI 45 GL 29.3 / 100 g 8/10 
Whole grain rye crispbread Low GI 45 GL 29.3 / 100 g 6/10 
Wholegrain rye crispbread Low GI 45 GL 29.3 / 100 g 7.5/10 Batter for frying High GI 75 GL 30 / 100 g 2/10 Bread dumpling High GI 70 GL 30 / 100 g 2/10 
Butter Croissant Medium GI 67 GL 30 / 100 g 2/10 
Chia & Flaxseed Crispbread Low GI 50 GL 30 / 100 g 7/10 
Croissant Medium GI 67 GL 30 / 100 g 2/10 
Dorset Cereals Classic Fruit, Nuts & Seeds Muesli Low GI 50 GL 30 / 100 g 7/10 
Dutch pancakes High GI 75 GL 30 / 100 g 2/10 Egg tagliatelle Medium GI 55 GL 30 / 100 g 4/10 Emmer spaghetti Low GI 45 GL 30 / 100 g 7.5/10 
Frozen pancakes High GI 75 GL 30 / 100 g 2/10 
High-Fiber Crispbread Low GI 45 GL 30 / 100 g 5/10 Mixed white and whole wheat bread Medium GI 65 GL 30 / 100 g 4/10 
Oatcakes (100% whole oats, no added sugar) Low GI 45 GL 30 / 100 g 7.5/10 Oatnut bread (Oroweat) Medium GI 65 GL 30 / 100 g 4/10 Onigiri High GI 77 GL 30 / 100 g 4/10 Organic whole ground blue corn Low GI 40 GL 30 / 100 g 5/10 
Pie crust Medium GI 60 GL 30 / 100 g 2/10 Purple bread Medium GI 65 GL 30 / 100 g 5/10 
Rice paper High GI 80 GL 30 / 100 g 3/10 Siete chips Low GI 50 GL 30 / 100 g 4/10 Spelt crisps with sunflower seeds, sesame, and flaxseed Medium GI 55 GL 30 / 100 g 4/10 
Spinach Wrap Medium GI 65 GL 30 / 100 g 4/10 
Sprouted oat Low GI 45 GL 30 / 100 g 6/10 Tomato sauce roll High GI 75 GL 30 / 100 g 2/10 Tonus grainplatelet Low GI 50 GL 30 / 100 g 5/10 
Vegan pie crust Medium GI 60 GL 30 / 100 g 3/10 
Wasa Crackers Low GI 45 GL 30 / 100 g 7/10 
Wasa Original Crispbread Low GI 45 GL 30 / 100 g 7/10 
Wheat Low GI 41 GL 30 / 100 g 6/10 
Wheat grain Low GI 41 GL 30 / 100 g 6/10 Whole grain cracker with dark chocolate Low GI 50 GL 30 / 100 g 5/10 
Buckwheat baguette Medium GI 65 GL 31 / 100 g 4/10 Caper sandwich High GI 70 GL 31 / 100 g 4/10 
Corn arepa High GI 70 GL 31 / 100 g 5/10 Croissant bun High GI 70 GL 31 / 100 g 3/10 
Croissant dough High GI 70 GL 31 / 100 g 2/10 
Dark wheat pasta Low GI 45 GL 31 / 100 g 6/10 Einkorn flour Low GI 45 GL 31 / 100 g 6/10 
Emmer wheat flour Low GI 45 GL 31 / 100 g 7/10 
English muffin High GI 70 GL 31 / 100 g 3/10 
Hot dog bun with seeds and spelt flour Medium GI 65 GL 31 / 100 g 4/10 
