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.
Lángos dough High GI 75 GL 34 / 100 g 4/10 Lefse High GI 75 GL 34 / 100 g 4/10 
Oat flakes Low GI 50 GL 34 / 100 g 7/10 Pasta ditalini Low GI 45 GL 34 / 100 g 3/10 
Pizza bread High GI 70 GL 34 / 100 g 4/10 Potato bread High GI 75 GL 34 / 100 g 5/10 
Rosemary parmesan bread High GI 70 GL 34 / 100 g 4/10 
Roti Medium GI 62 GL 34 / 100 g 6/10 
Sprouted spelt Low GI 50 GL 34 / 100 g 7/10 Sun-dried tomato bread High GI 70 GL 34 / 100 g 4/10 
Sunflower seed roll High GI 70 GL 34 / 100 g 3/10 Tapioca starch pancake High GI 85 GL 34 / 100 g 3/10 
Texas toast High GI 75 GL 34 / 100 g 2/10 
Wasa Sourdough Crispbread Low GI 50 GL 34 / 100 g 7/10 White bread with added fiber High GI 75 GL 34 / 100 g 5/10 
White tortilla wrap High GI 70 GL 34 / 100 g 3/10 Whole grain Low GI 50 GL 34 / 100 g 8/10 
Whole grain spelt flour Medium GI 55 GL 34 / 100 g 5/10 Whole spelt flour Medium GI 55 GL 34 / 100 g 7/10 
Whole wheat rusks Low GI 50 GL 34 / 100 g 4/10 Dried quinoa Low GI 53 GL 34 / 100 g 8/10 Quinoa Low GI 53 GL 34 / 100 g 8/10 Jumbo oats Medium GI 55 GL 34.1 / 100 g 6/10 
Mountain oat flakes Medium GI 55 GL 34.1 / 100 g 7/10 
Buckwheat flour wrapper Low GI 49 GL 34.3 / 100 g 7.5/10 
Bulgur Low GI 46 GL 35 / 100 g 6/10 Bao dough High GI 75 GL 35 / 100 g 4/10 
Bread dough High GI 70 GL 35 / 100 g 3/10 Buckwheat groats (kasha) Low GI 49 GL 35 / 100 g 7.5/10 
Butter naan High GI 70 GL 35 / 100 g 3/10 
Cheddar and jalapeno bagel High GI 72 GL 35 / 100 g 4/10 
Ciabatta bread High GI 70 GL 35 / 100 g 3/10 
Durum wheat pasta (fusilli) Low GI 50 GL 35 / 100 g 5/10 
Elbow macaroni pasta Low GI 47 GL 35 / 100 g 4.5/10 
Fried tortilla High GI 70 GL 35 / 100 g 2/10 Garlic naan High GI 72 GL 35 / 100 g 4/10 Granola whole grain Medium GI 55 GL 35 / 100 g 3/10 
Indian flatbread High GI 70 GL 35 / 100 g 3.5/10 Lasagna noodle Low GI 50 GL 35 / 100 g 5/10 
Macaroni (dry, unenriched) Low GI 47 GL 35 / 100 g 4/10 Rising crust pizza base High GI 70 GL 35 / 100 g 4/10 
Rotini pasta Low GI 46 GL 35 / 100 g 4.5/10 
Southern biscuit High GI 70 GL 35 / 100 g 4/10 Steamed bun High GI 75 GL 35 / 100 g 4/10 Vegetable bow tie pasta Low GI 50 GL 35 / 100 g 5/10 Village bread High GI 70 GL 35 / 100 g 5/10 
Wholewheat biscuits Low GI 50 GL 35 / 100 g 7/10 
Wrap bread High GI 70 GL 35 / 100 g 3/10 
Wrap Flatbread High GI 70 GL 35 / 100 g 3/10 
Buckwheat groats Low GI 49 GL 35 / 100 g 7/10 
Ancient grains probiotic granola Medium GI 55 GL 36 / 100 g 5/10 
Apricot granola Medium GI 55 GL 36 / 100 g 4/10 
Artisan Bread Crust High GI 70 GL 36 / 100 g 3/10 
Beer bread High GI 75 GL 36 / 100 g 3.5/10 Black oats Medium GI 55 GL 36 / 100 g 5/10 
Brioche bun High GI 70 GL 36 / 100 g 3/10 
Brioche hot dog roll High GI 70 GL 36 / 100 g 2/10 
Brioche slice High GI 70 GL 36 / 100 g 2/10 Brown grain flour Low GI 50 GL 36 / 100 g 7.5/10 
Buckwheat flakes Low GI 50 GL 36 / 100 g 7/10 
Buttered bun High GI 75 GL 36 / 100 g 3/10 
Cascadian Farm Fruit & Nut Granola Medium GI 55 GL 36 / 100 g 4/10 Chigumu High GI 75 GL 36 / 100 g 4/10 
Cinnamon granola Medium GI 55 GL 36 / 100 g 4/10 
Classic Muesli Medium GI 55 GL 36 / 100 g 4/10 
Classic Pizza Dough High GI 70 GL 36 / 100 g 3/10 Corn pea pasta Medium GI 55 GL 36 / 100 g 6/10 
Everything Protein Pretzels Medium GI 65 GL 36 / 100 g 4/10 
Flatbread dough High GI 70 GL 36 / 100 g 4/10 Fried chalupa shell High GI 75 GL 36 / 100 g 3/10 
Fusilli pasta Low GI 50 GL 36 / 100 g 5/10 
Garlic dark bread chips Medium GI 60 GL 36 / 100 g 4/10 Gluten free bun High GI 75 GL 36 / 100 g 4/10 Gluten free pizza crust High GI 75 GL 36 / 100 g 4/10 
Gluten-free bread slice High GI 75 GL 36 / 100 g 3/10 
Gluten-Free Oats Medium GI 55 GL 36 / 100 g 6/10 
Gluten-free quinoa pasta Low GI 53 GL 36 / 100 g 6/10 
Gluten-Free Toast High GI 75 GL 36 / 100 g 2/10 
Gluten-free wrap High GI 75 GL 36 / 100 g 4/10 Herb bread High GI 75 GL 36 / 100 g 4/10 
Kashi GO Protein & Fiber Cereal Medium GI 55 GL 36 / 100 g 7/10 
Kraft mac and cheese (original) Medium GI 64 GL 36 / 100 g 2.5/10 
Light & Crispy Granola Medium GI 55 GL 36 / 100 g 4/10 Maida parotta High GI 70 GL 36 / 100 g 3/10 Mie wheat noodles Low GI 50 GL 36 / 100 g 5/10 Multi seed whole wheat tortilla chips Medium GI 60 GL 36 / 100 g 3/10 
Naan High GI 72 GL 36 / 100 g 4/10 
Naan bread High GI 72 GL 36 / 100 g 3/10 
Oat flakes Medium GI 55 GL 36 / 100 g 7.5/10 Oatabix biscuit Medium GI 55 GL 36 / 100 g 6/10 
Oven-baked whole grain pita chips Medium GI 55 GL 36 / 100 g 6.5/10 
Pearl millet Low GI 54 GL 36 / 100 g 6.5/10 
Pearl millet flour Low GI 54 GL 36 / 100 g 7/10 
Penne Pasta Low GI 50 GL 36 / 100 g 3/10 
Pilsberries Grain High GI 75 GL 36 / 100 g 2/10 Pita High GI 70 GL 36 / 100 g 4/10 
Pizza crust High GI 70 GL 36 / 100 g 4/10 
Popped quinoa Low GI 53 GL 36 / 100 g 7/10 Poppy seed bread High GI 75 GL 36 / 100 g 4/10 Potato flatbread High GI 70 GL 36 / 100 g 4/10 
