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.
Potato roll High GI 75 GL 36 / 100 g 4/10 Quinoa chip Medium GI 55 GL 36 / 100 g 4/10 
Raisin bread High GI 70 GL 36 / 100 g 3/10 Raisin bread slice High GI 70 GL 36 / 100 g 3/10 Raisin english muffin High GI 70 GL 36 / 100 g 4/10 
Rosemary Parmesan Bagel High GI 72 GL 36 / 100 g 4/10 
Rye bread chips Medium GI 55 GL 36 / 100 g 5/10 
Schär Gluten-Free Bread High GI 75 GL 36 / 100 g 4/10 Seeded bun High GI 75 GL 36 / 100 g 4/10 
Sesame seed bun High GI 75 GL 36 / 100 g 3.5/10 
Short pasta Low GI 50 GL 36 / 100 g 4/10 
Small pasta shapes Low GI 50 GL 36 / 100 g 5/10 Sourdough bagel High GI 70 GL 36 / 100 g 4/10 
Spiral pasta Low GI 50 GL 36 / 100 g 4/10 
Steamed Bun Dough High GI 75 GL 36 / 100 g 4/10 
Sweetened granola with dried fruits Medium GI 55 GL 36 / 100 g 5/10 
Toast High GI 75 GL 36 / 100 g 4/10 Trahanas Medium GI 55 GL 36 / 100 g 4/10 
Tube pasta Low GI 50 GL 36 / 100 g 4/10 
Turkish Pide Flatbread High GI 70 GL 36 / 100 g 4/10 
Wheat dough High GI 70 GL 36 / 100 g 4/10 
Wheat flour wrapper Medium GI 60 GL 36 / 100 g 4/10 
Wheat groats Low GI 50 GL 36 / 100 g 5.5/10 
White bread toast High GI 75 GL 36 / 100 g 2/10 
White pizza High GI 75 GL 36 / 100 g 2/10 
Whole grain flakes Medium GI 55 GL 36 / 100 g 7/10 
Whole grain oats (minimal processing, no added sugar) Medium GI 55 GL 36 / 100 g 6/10 
Wholegrain breadsticks Medium GI 55 GL 36 / 100 g 5/10 Wholewheat multi-seed tortilla crisp Medium GI 60 GL 36 / 100 g 5/10 
Oat Medium GI 55 GL 36.3 / 100 g 7/10 
Oat bran Medium GI 55 GL 36.3 / 100 g 8/10 
Organic Oats Medium GI 55 GL 36.3 / 100 g 7.5/10 
Oats (whole grain) Medium GI 55 GL 36.5 / 100 g 8/10 
Sandwich bread High GI 75 GL 36.8 / 100 g 4/10 
Thin Sliced White Bread High GI 75 GL 36.8 / 100 g 3/10 Wheat Toast Bread High GI 75 GL 36.8 / 100 g 3/10 
Almond nut thins Medium GI 55 GL 37 / 100 g 4/10 
Bagel dough High GI 72 GL 37 / 100 g 2.5/10 
Bagel half High GI 72 GL 37 / 100 g 3/10 Blueberry bagel High GI 72 GL 37 / 100 g 4/10 
Bread High GI 75 GL 37 / 100 g 4/10 
Bread slice High GI 75 GL 37 / 100 g 2/10 Chalupa shell High GI 75 GL 37 / 100 g 3/10 
Cranberry bread Medium GI 68 GL 37 / 100 g 2/10 
Cubed White Bread High GI 75 GL 37 / 100 g 3/10 
Enriched pasta Low GI 50 GL 37 / 100 g 5/10 Fermented wheat flour Medium GI 55 GL 37 / 100 g 5/10 
Linguine Low GI 50 GL 37 / 100 g 5/10 Multi-grain flour blend Medium GI 55 GL 37 / 100 g 7/10 
Oat clusters Medium GI 55 GL 37 / 100 g 4/10 
Oat crispbread Medium GI 55 GL 37 / 100 g 4/10 Oat noodles Medium GI 55 GL 37 / 100 g 6/10 
Pasta shells Low GI 50 GL 37 / 100 g 5/10 Pita bread High GI 70 GL 37 / 100 g 4/10 Pretzel roll High GI 70 GL 37 / 100 g 4/10 
Rye sourdough crackers Medium GI 55 GL 37 / 100 g 5.5/10 
Spring roll wrapper Medium GI 60 GL 37 / 100 g 3/10 
Stale bread High GI 75 GL 37 / 100 g 3/10 
Subway 30cm Sandwich Bread High GI 75 GL 37 / 100 g 4/10 
Toast bread High GI 75 GL 37 / 100 g 4/10 
Toasted bagel High GI 72 GL 37 / 100 g 4/10 Toasted semolina bread High GI 70 GL 37 / 100 g 4/10 
Wheat bagel High GI 72 GL 37 / 100 g 3.5/10 
Wheat bread High GI 75 GL 37 / 100 g 2/10 White bread High GI 75 GL 37 / 100 g 4/10 
White Bread High GI 75 GL 37 / 100 g 2/10 
White roll High GI 75 GL 37 / 100 g 2/10 
Whole wheat flour Low GI 51 GL 37 / 100 g 4/10 
Air-popped sorghum Low GI 50 GL 37.5 / 100 g 7.5/10 
Raco Bread High GI 75 GL 37.5 / 100 g 3.5/10 
Basic Wheat Dough High GI 70 GL 38 / 100 g 3/10 Biscuit dough High GI 70 GL 38 / 100 g 3/10 
Bread bun High GI 75 GL 38 / 100 g 4/10 
Buckwheat crispbread Medium GI 55 GL 38 / 100 g 5/10 
Buckwheat flour Low GI 54 GL 38 / 100 g 6/10 
Bun High GI 75 GL 38 / 100 g 2/10 
Burger bun High GI 75 GL 38 / 100 g 2/10 Chili coating High GI 70 GL 38 / 100 g 2/10 
Classic Granola Medium GI 60 GL 38 / 100 g 2/10 Corn nuts Medium GI 55 GL 38 / 100 g 4/10 
Cornbread High GI 70 GL 38 / 100 g 3/10 
Crisp wafers with amaranth and quinoa Medium GI 55 GL 38 / 100 g 6/10 Crispbread Medium GI 55 GL 38 / 100 g 6/10 Dough sheets High GI 70 GL 38 / 100 g 4/10 
Everything Bagel Thin High GI 75 GL 38 / 100 g 3/10 
Fried corn tortilla High GI 70 GL 38 / 100 g 3/10 
Fried wonton strips High GI 70 GL 38 / 100 g 2/10 
Garlic knots High GI 75 GL 38 / 100 g 3/10 
Gluten-free roll High GI 75 GL 38 / 100 g 4/10 
Hamburger bun High GI 75 GL 38 / 100 g 2/10 
Heritage flakes Medium GI 55 GL 38 / 100 g 7/10 Hoagie bread High GI 75 GL 38 / 100 g 4/10 
Hoagie roll High GI 75 GL 38 / 100 g 4/10 
Honey bread High GI 70 GL 38 / 100 g 3/10 Kebab wrap flatbread High GI 75 GL 38 / 100 g 4/10 Laugenbrötchen High GI 70 GL 38 / 100 g 4/10 
Msemen bread High GI 70 GL 38 / 100 g 4/10 
Nuseln Pasta Low GI 50 GL 38 / 100 g 5/10 Orecchiette pasta Medium GI 55 GL 38 / 100 g 5/10 
Piadina Flatbread High GI 70 GL 38 / 100 g 4/10 
