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.
Pumpkin bread Medium GI 65 GL 29 / 100 g 5/10 Pumpkin seed flax granola Medium GI 55 GL 29 / 100 g 5/10 
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 Tart crust Medium GI 60 GL 29 / 100 g 4/10 
Wasa Rye Crispbread Low GI 45 GL 29 / 100 g 7/10 Whole burger bun Medium GI 65 GL 29 / 100 g 6/10 
Whole grain noodles Low GI 45 GL 29 / 100 g 7/10 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 
Dried wheat Low GI 41 GL 29.2 / 100 g 6/10 
Bulgur Low GI 46 GL 29.2 / 100 g 6/10 
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 Poori Medium GI 65 GL 29.9 / 100 g 4.2/10 
Pita bread Medium GI 57 GL 29.9 / 100 g 3/10 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 Corn flour bun Medium GI 68 GL 30 / 100 g 5/10 
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 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 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 Whole grain cracker with dark chocolate Low GI 50 GL 30 / 100 g 5/10 Whole wheat brioche Medium GI 60 GL 30 / 100 g 5/10 Whole oat Medium GI 55 GL 30.6 / 100 g 8/10 
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 Curd bread High GI 70 GL 31 / 100 g 4/10 
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 Fried wonton Medium GI 65 GL 31 / 100 g 3/10 
Hot dog bun with seeds and spelt flour Medium GI 65 GL 31 / 100 g 4/10 
Light Spelt 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 Pitta bread Medium GI 57 GL 31 / 100 g 5/10 
Pocket bread Medium GI 57 GL 31 / 100 g 4/10 Soda bread Medium GI 65 GL 31 / 100 g 5/10 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 Vegan pastry Medium GI 65 GL 31 / 100 g 2/10 Wheat orecchiette Low GI 45 GL 31 / 100 g 7/10 
Wheat wrap Medium GI 62 GL 31 / 100 g 4/10 Whole wheat orecchiette 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 flour Low GI 51 GL 31.3 / 100 g 4/10 
Whole bread High GI 74 GL 31.6 / 100 g 6/10 
Whole bread roll High GI 74 GL 31.6 / 100 g 7/10 
Oats Medium GI 55 GL 31.7 / 100 g 7/10 
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 Buckwheat fusilli Low GI 45 GL 32 / 100 g 7/10 
Buckwheat pasta Low GI 45 GL 32 / 100 g 7/10 Crescent roll High GI 70 GL 32 / 100 g 3/10 
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 
