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.
Kresowy bread Medium GI 65 GL 31 / 100 g 4.5/10 
Lebanese bread Medium GI 57 GL 31 / 100 g 3/10 
Light Spelt Bread Medium GI 65 GL 31 / 100 g 4/10 
Mixed flour bread Medium GI 65 GL 31 / 100 g 4/10 
Multigrain bagel half Medium GI 65 GL 31 / 100 g 4/10 
Multigrain Pita Bread Medium GI 62 GL 31 / 100 g 6/10 
Nixtamalized corn masa Medium GI 69 GL 31 / 100 g 4.5/10 
Olive bread Medium GI 65 GL 31 / 100 g 4.5/10 Pearled farro Low GI 45 GL 31 / 100 g 7/10 
Pita bread Medium GI 57 GL 31 / 100 g 3/10 Pitta bread Medium GI 57 GL 31 / 100 g 5/10 
Pocket bread Medium GI 57 GL 31 / 100 g 4/10 
Rustic bread Medium GI 65 GL 31 / 100 g 4/10 Rye wheat bread Medium GI 65 GL 31 / 100 g 4/10 Sope shell High GI 70 GL 31 / 100 g 5/10 Spelt naan Medium GI 65 GL 31 / 100 g 5/10 
Sprouted whole crackers Low GI 45 GL 31 / 100 g 6/10 
Steamed dumplings High GI 70 GL 31 / 100 g 3/10 Stroncatura pasta Low GI 45 GL 31 / 100 g 7/10 Večerný chlebík bread Medium GI 65 GL 31 / 100 g 5/10 Vegan pastry Medium GI 65 GL 31 / 100 g 2/10 
Wheat wrap Medium GI 62 GL 31 / 100 g 4/10 
Whole wheat bun Medium GI 69 GL 31 / 100 g 7/10 Whole wheat pasta Low GI 45 GL 31 / 100 g 7.5/10 
Whole wheat pasta (orzo or stelline shape) Low GI 45 GL 31 / 100 g 7.5/10 
Whole wheat penne pasta Low GI 45 GL 31 / 100 g 7/10 
Whole wheat soba noodles Low GI 45 GL 31 / 100 g 6/10 
Whole wheat spaghetti Low GI 45 GL 31 / 100 g 6/10 
Black rice (whole grain) Low GI 42 GL 31.5 / 100 g 8/10 
100% buckwheat noodles (soba) Low GI 45 GL 32 / 100 g 6/10 
Arepa High GI 70 GL 32 / 100 g 5/10 
Baguette with Butter and Herbs High GI 75 GL 32 / 100 g 3/10 
Bird's tongue seeds Low GI 45 GL 32 / 100 g 5/10 
Brown wheat pasta Low GI 45 GL 32 / 100 g 7/10 Buckwheat fusilli Low GI 45 GL 32 / 100 g 7/10 
Buckwheat pasta Low GI 45 GL 32 / 100 g 7/10 
Cracked wheat Low GI 45 GL 32 / 100 g 7/10 Crescent roll High GI 70 GL 32 / 100 g 3/10 
Durum Wheat Pasta Low GI 45 GL 32 / 100 g 5/10 
Durum Wheat Semolina Low GI 44 GL 32 / 100 g 4/10 
Fresh corn dough High GI 70 GL 32 / 100 g 4/10 
Garlic baguette High GI 70 GL 32 / 100 g 2.5/10 Glutinous rice High GI 87 GL 32 / 100 g 4/10 
Hamburger bun with sourdough Medium GI 65 GL 32 / 100 g 5/10 
Khorasan wheat Low GI 45 GL 32 / 100 g 7.5/10 Lumpia wrapper High GI 70 GL 32 / 100 g 4/10 Lye pastry corner High GI 70 GL 32 / 100 g 3/10 Organic Kamut wheat flour Low GI 45 GL 32 / 100 g 7/10 
Phyllo pastry Medium GI 57 GL 32 / 100 g 3/10 
Pogaca Pastry High GI 70 GL 32 / 100 g 2/10 Roasted buckwheat flour Low GI 45 GL 32 / 100 g 7/10 
Spelt pasta Low GI 45 GL 32 / 100 g 6.5/10 Steamed bread High GI 70 GL 32 / 100 g 4/10 Stuffed bagel bites High GI 70 GL 32 / 100 g 3/10 
Tandoori roti Medium GI 62 GL 32 / 100 g 5/10 Tenkasu High GI 70 GL 32 / 100 g 2/10 
Whole grain rotini pasta Low GI 45 GL 32 / 100 g 7/10 
12-grain bagel Medium GI 65 GL 33 / 100 g 5/10 Barley rusk Low GI 50 GL 33 / 100 g 6/10 BFree gluten-free wrap High GI 75 GL 33 / 100 g 4/10 Buttermilk bread High GI 70 GL 33 / 100 g 4/10 
Carrot bread Medium GI 65 GL 33 / 100 g 4/10 
Egg roll wrapper Medium GI 60 GL 33 / 100 g 3.5/10 Finn Crisp (rye crispbread) Low GI 50 GL 33 / 100 g 7/10 Foxtail millet Low GI 50 GL 33 / 100 g 7.5/10 Fresella whole wheat Medium GI 55 GL 33 / 100 g 7/10 
High protein cereal Medium GI 60 GL 33 / 100 g 5/10 
Homemade oat cone with minimal sweetener Low GI 50 GL 33 / 100 g 7/10 Honey wheat bread High GI 70 GL 33 / 100 g 5/10 Kraft Macaroni and Cheese Medium GI 64 GL 33 / 100 g 2/10 
Oat flakes with b vitamins Medium GI 55 GL 33 / 100 g 7.5/10 
Philadelphia seeds crisps Medium GI 60 GL 33 / 100 g 4/10 Pistachio & Raspberry Granola One Day More Medium GI 55 GL 33 / 100 g 3/10 
Puri Medium GI 65 GL 33 / 100 g 3.5/10 
Sourdough english muffin High GI 70 GL 33 / 100 g 4/10 Thin oats Medium GI 55 GL 33 / 100 g 7.5/10 Three Wishes Cinnamon Cereal Medium GI 55 GL 33 / 100 g 6/10 
Wheat bread High GI 70 GL 33 / 100 g 5/10 
White Corn Cake High GI 75 GL 33 / 100 g 4/10 
Whole grain muesli with dried fruits Low GI 50 GL 33 / 100 g 7.5/10 
Whole grain rye flour baking mix Low GI 50 GL 33 / 100 g 7/10 
Whole grain spelt flour wrapper Medium GI 55 GL 33 / 100 g 7/10 Whole grain spelt lasagna noodles Low GI 50 GL 33 / 100 g 7/10 Whole wheat tagliatelle Low GI 50 GL 33 / 100 g 7.5/10 
7-grain mix Low GI 50 GL 34 / 100 g 6.5/10 
Bao buns High GI 75 GL 34 / 100 g 3/10 
Buttermilk biscuit High GI 70 GL 34 / 100 g 3/10 Cheese pretzel High GI 70 GL 34 / 100 g 2/10 
Dry bread High GI 70 GL 34 / 100 g 3/10 
Empanada dough High GI 70 GL 34 / 100 g 2/10 
Focaccia High GI 70 GL 34 / 100 g 4/10 
Four-Grain Mix Low GI 50 GL 34 / 100 g 7.5/10 
Fried bread roll High GI 75 GL 34 / 100 g 3/10 Fried dough balls High GI 75 GL 34 / 100 g 3/10 Fried scone High GI 75 GL 34 / 100 g 3/10 
Fruit and nut bread Medium GI 65 GL 34 / 100 g 3/10 
Glass noodles Low GI 39 GL 34 / 100 g 3/10 
Gluten-Free Puff Pastry High GI 70 GL 34 / 100 g 2/10 
Hovis bread High GI 75 GL 34 / 100 g 4.5/10 
Hush puppies High GI 75 GL 34 / 100 g 2/10 
