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.
Hamburger bun High GI 75 GL 35.6 / 100 g 2/10 
Artisan Bread Crust High GI 70 GL 36 / 100 g 3/10 
Baked toast High GI 75 GL 36 / 100 g 4/10 
Beer bread High GI 75 GL 36 / 100 g 3.5/10 
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 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 pizza dough High GI 75 GL 36 / 100 g 4/10 
Gluten-free bread slice High GI 75 GL 36 / 100 g 3/10 
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 Gozleme bread High GI 70 GL 36 / 100 g 4/10 Herb bread High GI 75 GL 36 / 100 g 4/10 Italian herb and cheese 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 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 muesli Medium GI 55 GL 36 / 100 g 6/10 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 
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 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 english muffin High GI 70 GL 36 / 100 g 4/10 
Rosemary Parmesan Bagel High GI 72 GL 36 / 100 g 4/10 Rotella pasta Low GI 50 GL 36 / 100 g 5/10 
Rye bread chips Medium GI 55 GL 36 / 100 g 5/10 Sourdough bagel High GI 70 GL 36 / 100 g 4/10 Spelt granola Medium GI 55 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 White bread sourdough High GI 70 GL 36 / 100 g 4/10 
White pizza High GI 75 GL 36 / 100 g 2/10 
Whole grain flakes Medium GI 55 GL 36 / 100 g 7/10 
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 Whole oat flour Medium GI 55 GL 36.1 / 100 g 7.6/10 
Gluten free oat Medium GI 55 GL 36.5 / 100 g 6/10 Wheat bread toast High GI 75 GL 36.8 / 100 g 4/10 
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 Chalupa shell High GI 75 GL 37 / 100 g 3/10 Corn soy spaghetti Medium GI 55 GL 37 / 100 g 6/10 
Cranberry bread Medium GI 68 GL 37 / 100 g 2/10 
Linguine Low GI 50 GL 37 / 100 g 5/10 
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 
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 Sugar free breakfast cereal Medium GI 55 GL 37 / 100 g 7/10 Sweet potato glass noodles Low GI 45 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 Vegan bagel High GI 72 GL 37 / 100 g 4/10 
Wheat bagel High GI 72 GL 37 / 100 g 3.5/10 
Oat bran Medium GI 55 GL 37 / 100 g 8/10 
White bread High GI 75 GL 37.1 / 100 g 2/10 
Pizza dough High GI 80 GL 37.1 / 100 g 3/10 Black oats Medium GI 55 GL 37.2 / 100 g 5/10 
Naked Oats Medium GI 55 GL 37.2 / 100 g 7.5/10 
Dried pasta Low GI 50 GL 37.3 / 100 g 5/10 
Granola Medium GI 55 GL 37.4 / 100 g 2/10 
Air-popped sorghum Low GI 50 GL 37.5 / 100 g 7.5/10 
Gluten free bread roll High GI 75 GL 37.9 / 100 g 4/10 
Basic Wheat Dough High GI 70 GL 38 / 100 g 3/10 
