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.
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 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 
Buckwheat flour Low GI 54 GL 32.4 / 100 g 6/10 Fried bread High GI 70 GL 32.5 / 100 g 4.5/10 
Spelt flour Medium GI 55 GL 32.6 / 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 
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 
Philadelphia seeds crisps Medium GI 60 GL 33 / 100 g 4/10 
Puri Medium GI 65 GL 33 / 100 g 3.5/10 
Sourdough english muffin High GI 70 GL 33 / 100 g 4/10 Suman High GI 85 GL 33 / 100 g 4/10 Three Wishes Cinnamon Cereal Medium GI 55 GL 33 / 100 g 6/10 
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 crispbread Low GI 50 GL 33 / 100 g 7/10 Whole wheat tagliatelle Low GI 50 GL 33 / 100 g 7.5/10 
Roasted bread sourdough Low GI 54 GL 33.4 / 100 g 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 Dried quinoa Low GI 53 GL 34 / 100 g 8/10 
Empanada dough High GI 70 GL 34 / 100 g 2/10 
Focaccia High GI 70 GL 34 / 100 g 4/10 Focaccia cubes 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 
Glass noodles Low GI 39 GL 34 / 100 g 3/10 
Gluten-Free Puff Pastry High GI 70 GL 34 / 100 g 2/10 
Hush puppies High GI 75 GL 34 / 100 g 2/10 Lángos dough High GI 75 GL 34 / 100 g 4/10 Lefse High GI 75 GL 34 / 100 g 4/10 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 
Roti Medium GI 62 GL 34 / 100 g 6/10 Roti prata High GI 70 GL 34 / 100 g 3/10 Roti skin Medium GI 62 GL 34 / 100 g 4/10 
Sprouted spelt Low GI 50 GL 34 / 100 g 7/10 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 Wheat brioche Medium GI 65 GL 34 / 100 g 5/10 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 crackers Low GI 50 GL 34 / 100 g 7/10 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 
Buckwheat flour wrapper Low GI 49 GL 34.3 / 100 g 7.5/10 
Bread roll High GI 73 GL 34.3 / 100 g 2/10 
Gluten free bread High GI 75 GL 34.3 / 100 g 4/10 
Bread slice High GI 75 GL 34.7 / 100 g 2/10 Bao dough High GI 75 GL 35 / 100 g 4/10 
Bread dough High GI 70 GL 35 / 100 g 3/10 
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 Lasagna noodle Low GI 50 GL 35 / 100 g 5/10 
Macaroni (dry, unenriched) Low GI 47 GL 35 / 100 g 4/10 Polarbread 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 Vegetable bow tie pasta Low GI 50 GL 35 / 100 g 5/10 Wheat bread roll High GI 70 GL 35 / 100 g 4.5/10 
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 
Whole pizza dough High GI 80 GL 35 / 100 g 5/10 Mezze maniche pasta Low GI 50 GL 35.3 / 100 g 5.8/10 
