Grains
1,745 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.
Spelt Pizza Dough Low GI 54 GL 26 / 100 g 6/10 
Spelt tortilla Medium GI 55 GL 26 / 100 g 6/10 Spelt wrap Medium GI 55 GL 26 / 100 g 6/10 Steamed corn flour bun Medium GI 68 GL 26 / 100 g 6/10 
Teff Low GI 35 GL 26 / 100 g 8/10 
Tempura batter High GI 75 GL 26 / 100 g 2/10 
Wheat Tortilla Low GI 52 GL 26 / 100 g 3/10 Whole durum wheat bread Medium GI 55 GL 26 / 100 g 7/10 Whole grain spelt flour dough Medium GI 55 GL 26 / 100 g 6/10 
Whole oat crackers (low sugar) Low GI 40 GL 26 / 100 g 5/10 
Whole rye grains Low GI 34 GL 26 / 100 g 6/10 
Whole wheat flatbread (roti/chapati) Low GI 52 GL 26 / 100 g 7/10 
Whole wheat hot dog roll Medium GI 60 GL 26 / 100 g 6/10 
Whole wheat roti (indian flatbread) Low GI 52 GL 26 / 100 g 7/10 Quinoa baguette Medium GI 58 GL 26.1 / 100 g 6.5/10 
Fiber one cereal original Low GI 33 GL 26.4 / 100 g 8/10 
Whole bread sourdough Low GI 54 GL 26.5 / 100 g 7/10 
Sourdough bread Low GI 54 GL 26.8 / 100 g 6/10 Almond crackers Low GI 45 GL 27 / 100 g 5/10 Carob rusks Low GI 45 GL 27 / 100 g 6/10 
Cornbread with Pumpkin and Sunflower Seeds Medium GI 65 GL 27 / 100 g 5/10 
Eggo waffles High GI 76 GL 27 / 100 g 2/10 
Einkorn wheat Low GI 40 GL 27 / 100 g 7/10 High protein bagel Medium GI 65 GL 27 / 100 g 5/10 
High protein pizza cracker Medium GI 60 GL 27 / 100 g 4/10 High-fiber crispbreads Low GI 45 GL 27 / 100 g 6/10 
Muesli (rolled oats, nuts, seeds, dried fruit, no added sugars) Low GI 45 GL 27 / 100 g 4/10 Oat balls Low GI 45 GL 27 / 100 g 6.5/10 Oat germ Medium GI 55 GL 27 / 100 g 8/10 Organic whole grain and seed blend Low GI 45 GL 27 / 100 g 8/10 
Pão de Queijo High GI 70 GL 27 / 100 g 4/10 
Pastry dough Medium GI 60 GL 27 / 100 g 3/10 Pizza bun High GI 70 GL 27 / 100 g 3/10 Rice balls High GI 75 GL 27 / 100 g 4/10 
Rye roll Medium GI 58 GL 27 / 100 g 6/10 
Sourdough roll Low GI 54 GL 27 / 100 g 6/10 
Spinach tortilla Medium GI 60 GL 27 / 100 g 4/10 Whole cinnamon wheat roll Medium GI 55 GL 27 / 100 g 6/10 
Whole Grain Muesli with Nuts & Freeze-Dried Cherries Low GI 45 GL 27 / 100 g 7.5/10 
Whole wheat linguine Low GI 37 GL 27 / 100 g 7.5/10 مناقيش زعتر (Manakish Zaatar) Medium GI 65 GL 27 / 100 g 4/10 Bread with dried fruit and nuts Medium GI 55 GL 27.5 / 100 g 5/10 Flaxseed rusk Low GI 50 GL 27.5 / 100 g 6/10 
Rye bread Medium GI 65 GL 27.6 / 100 g 7/10 
Whole rye bread Medium GI 58 GL 27.7 / 100 g 7/10 
Freekeh (roasted green wheat) Low GI 43 GL 27.9 / 100 g 8/10 Alkaline porridge Low GI 45 GL 28 / 100 g 7.5/10 Appam High GI 75 GL 28 / 100 g 4/10 
Brown toast Medium GI 65 GL 28 / 100 g 6/10 Cheese bun High GI 70 GL 28 / 100 g 4/10 
Cheese naan High GI 70 GL 28 / 100 g 3/10 
Cheese roll High GI 70 GL 28 / 100 g 2/10 Dehydrated rye sourdough Medium GI 55 GL 28 / 100 g 6/10 
Dumpling wrapper Medium GI 60 GL 28 / 100 g 3/10 English muffin peanut butter jelly Medium GI 65 GL 28 / 100 g 3/10 
Farro (emmer wheat) Low GI 40 GL 28 / 100 g 7/10 Focaccia with spelt flour Medium GI 60 GL 28 / 100 g 5/10 
Garlic bread High GI 70 GL 28 / 100 g 4/10 
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 koulouri thessalonikis bread Medium GI 55 GL 28 / 100 g 6/10 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 
Croissant Medium GI 67 GL 28.4 / 100 g 2/10 
Gluten free pasta High GI 76 GL 28.9 / 100 g 4/10 Steel cut oat Low GI 52 GL 28.9 / 100 g 7.5/10 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 Coxinha dough High GI 75 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 Wrap Medium GI 60 GL 29 / 100 g 4/10 
High protein pancake mix Medium GI 65 GL 29 / 100 g 4/10 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 
