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.
Pinsa base High GI 75 GL 38 / 100 g 4/10 
Plain Flatbread High GI 70 GL 38 / 100 g 3/10 
Poppy Seed Bread Roll High GI 75 GL 38 / 100 g 3.5/10 Pretzel roll High GI 70 GL 38 / 100 g 4/10 
Puffed peas High GI 70 GL 38 / 100 g 3/10 Pumpkin bun High GI 75 GL 38 / 100 g 4/10 Purple rice Low GI 50 GL 38 / 100 g 6/10 Rice sourdough toast High GI 80 GL 38 / 100 g 4/10 Roll High GI 75 GL 38 / 100 g 4/10 Salted corn chips High GI 70 GL 38 / 100 g 3/10 
Sandwich bun High GI 75 GL 38 / 100 g 4/10 Sandwich roll High GI 75 GL 38 / 100 g 4/10 Sesame bagel High GI 72 GL 38 / 100 g 2/10 
Slider bun High GI 75 GL 38 / 100 g 4/10 
Spelt flour Medium GI 55 GL 38 / 100 g 7/10 
Sub roll High GI 75 GL 38 / 100 g 2/10 
Thin dough High GI 70 GL 38 / 100 g 3/10 
Thin pasta Low GI 50 GL 38 / 100 g 4/10 Tiger bread High GI 75 GL 38 / 100 g 4/10 
Traditional Sourdough Crispbread Medium GI 55 GL 38 / 100 g 4/10 
Triscuit crackers Medium GI 55 GL 38 / 100 g 5/10 
White bun High GI 75 GL 38 / 100 g 3/10 
White sandwich bun High GI 75 GL 38 / 100 g 3/10 
White Soft Bread Roll High GI 75 GL 38 / 100 g 2/10 
Whole grain cone (e.g., whole wheat ice cream cone) Low GI 50 GL 38 / 100 g 6.5/10 
Whole grain cracker Medium GI 55 GL 38 / 100 g 6.5/10 
Whole wheat crackers Medium GI 55 GL 38 / 100 g 3/10 Yeast roll High GI 75 GL 38 / 100 g 4/10 Yufka flatbread High GI 70 GL 38 / 100 g 4/10 
Artisanal soft bun High GI 75 GL 39 / 100 g 4/10 
Bread roll baking mix High GI 75 GL 39 / 100 g 3/10 Breading mixture Medium GI 65 GL 39 / 100 g 4/10 
Breakfast roll High GI 75 GL 39 / 100 g 3/10 
Bublik High GI 72 GL 39 / 100 g 3/10 
Butter bun High GI 75 GL 39 / 100 g 2/10 
Cheese Crackers Medium GI 65 GL 39 / 100 g 3/10 
Classic French Roll High GI 75 GL 39 / 100 g 3/10 Corn roll High GI 75 GL 39 / 100 g 4/10 
Crust High GI 75 GL 39 / 100 g 4/10 
Dinner roll High GI 75 GL 39 / 100 g 2.5/10 Dobladita bread High GI 75 GL 39 / 100 g 4/10 
Dough base High GI 75 GL 39 / 100 g 4/10 
Farfalle pasta Medium GI 55 GL 39 / 100 g 4/10 
Granola cluster Medium GI 60 GL 39 / 100 g 3/10 
Granola with pineapple Medium GI 60 GL 39 / 100 g 3.5/10 Grilled bread High GI 75 GL 39 / 100 g 4/10 Hallulla bread High GI 75 GL 39 / 100 g 4/10 High protein caramel cereal Medium GI 65 GL 39 / 100 g 4/10 
Honey nut granola Medium GI 60 GL 39 / 100 g 3/10 
Hot dog bun High GI 75 GL 39 / 100 g 2.5/10 
Hotdog bun High GI 75 GL 39 / 100 g 2/10 Jordans Country Crisp Nut Blend cereal Medium GI 65 GL 39 / 100 g 3/10 
Kaiser roll High GI 75 GL 39 / 100 g 2/10 
Kodiak high protein oatmeal Medium GI 65 GL 39 / 100 g 5.5/10 
Lavash High GI 70 GL 39 / 100 g 3/10 
Marraqueta Bread High GI 75 GL 39 / 100 g 4/10 
Milk bun High GI 75 GL 39 / 100 g 2.5/10 
Multigrain crackers with red pepper and herbs Medium GI 60 GL 39 / 100 g 4/10 
Panini bread High GI 75 GL 39 / 100 g 3/10 
Poppy Seed Bagel High GI 72 GL 39 / 100 g 4/10 Raisin bagel High GI 72 GL 39 / 100 g 4/10 Rye chips Medium GI 60 GL 39 / 100 g 3/10 Shallot High GI 75 GL 39 / 100 g 2/10 
Soft French bread High GI 75 GL 39 / 100 g 3/10 
Spelt Medium GI 55 GL 39 / 100 g 6/10 
Sprouted flour wheat Medium GI 55 GL 39 / 100 g 6.5/10 
Standard Bread Crust High GI 75 GL 39 / 100 g 4/10 Tigelle High GI 75 GL 39 / 100 g 4/10 
Tiger bun High GI 75 GL 39 / 100 g 4/10 
Turkish roll High GI 75 GL 39 / 100 g 4/10 
Wheat Pancake High GI 75 GL 39 / 100 g 3.5/10 
White bread roll High GI 75 GL 39 / 100 g 2/10 
Whole grain bread crumbs Medium GI 60 GL 39 / 100 g 4/10 
Rice cake with peanut butter and banana High GI 70 GL 39.2 / 100 g 5/10 Heritage grain flakes Medium GI 55 GL 39.6 / 100 g 7.5/10 Bolillo bread High GI 75 GL 40 / 100 g 4/10 
Bran flakes cereal Medium GI 60 GL 40 / 100 g 4/10 
Casarecce Pasta Medium GI 55 GL 40 / 100 g 4.5/10 
Colored heart-shaped pasta Medium GI 55 GL 40 / 100 g 4.5/10 
Egg pasta Medium GI 55 GL 40 / 100 g 4/10 Filini pasta Medium GI 55 GL 40 / 100 g 5/10 Flatbread High GI 75 GL 40 / 100 g 4/10 Garganelli Medium GI 55 GL 40 / 100 g 5/10 
Gluten-free pizza base High GI 80 GL 40 / 100 g 2/10 
Graham flour Medium GI 55 GL 40 / 100 g 6.5/10 
Grain Medium GI 55 GL 40 / 100 g 5/10 
High protein oat Medium GI 65 GL 40 / 100 g 4/10 
Malted barley Medium GI 55 GL 40 / 100 g 6/10 
Parisian Bread Roll High GI 75 GL 40 / 100 g 3/10 
Poznań roll High GI 75 GL 40 / 100 g 3/10 Promise gluten free hamburger bun High GI 80 GL 40 / 100 g 3/10 
Puffed corn Medium GI 55 GL 40 / 100 g 4.5/10 
Roll High GI 75 GL 40 / 100 g 3/10 
Rolled millet flakes Medium GI 55 GL 40 / 100 g 5/10 
Rye crispbread Medium GI 60 GL 40 / 100 g 7/10 Sardinian couscous Low GI 53 GL 40 / 100 g 5/10 Stale bread rolls High GI 75 GL 40 / 100 g 4/10 
Tiger baguette High GI 75 GL 40 / 100 g 4/10 Wheat baguette High GI 75 GL 40 / 100 g 4/10 
Wheat roll High GI 75 GL 40 / 100 g 2/10 
