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.
Batter pearls High GI 70 GL 38 / 100 g 3/10 Biscuit dough High GI 70 GL 38 / 100 g 3/10 Bread loaf High GI 75 GL 38 / 100 g 4/10 Bread rounds High GI 75 GL 38 / 100 g 4/10 
Buckwheat crispbread Medium GI 55 GL 38 / 100 g 5/10 
Burger bun High GI 75 GL 38 / 100 g 2/10 Chili coating High GI 70 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 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 
Heritage flakes Medium GI 55 GL 38 / 100 g 7/10 
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 Kletzerl bread High GI 75 GL 38 / 100 g 4/10 Mountain bread High GI 70 GL 38 / 100 g 5/10 
Msemen bread High GI 70 GL 38 / 100 g 4/10 Orecchiette pasta Medium GI 55 GL 38 / 100 g 5/10 Pepper roll High GI 75 GL 38 / 100 g 4/10 
Piadina Flatbread High GI 70 GL 38 / 100 g 4/10 Pinsa base High GI 75 GL 38 / 100 g 4/10 
Plain Flatbread High GI 70 GL 38 / 100 g 3/10 Pretzel roll High GI 70 GL 38 / 100 g 4/10 
Puffed peas High GI 70 GL 38 / 100 g 3/10 Rice sourdough toast High GI 80 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 Sesame bagel High GI 72 GL 38 / 100 g 2/10 Soup pearls High GI 70 GL 38 / 100 g 3/10 Tiger bread High GI 75 GL 38 / 100 g 4/10 Torta 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 Wheat piadina High GI 70 GL 38 / 100 g 4/10 
White sandwich bun High GI 75 GL 38 / 100 g 3/10 
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 bread braid High GI 70 GL 38 / 100 g 4/10 Yufka flatbread High GI 70 GL 38 / 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 
Bublik High GI 72 GL 39 / 100 g 3/10 
Cheese Crackers Medium GI 65 GL 39 / 100 g 3/10 
Crust High GI 75 GL 39 / 100 g 4/10 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 Hallulla bread High GI 75 GL 39 / 100 g 4/10 High protein caramel cereal Medium GI 65 GL 39 / 100 g 4/10 
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 Khachapuri dough High GI 75 GL 39 / 100 g 4/10 
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 Onion bread High GI 75 GL 39 / 100 g 2/10 
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 
Soft French bread High GI 75 GL 39 / 100 g 3/10 
Spelt Medium GI 55 GL 39 / 100 g 6/10 
Sprouted wheat flour 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 Torta al testo bread High GI 75 GL 39 / 100 g 4/10 
Wheat Pancake High GI 75 GL 39 / 100 g 3.5/10 Dried egg noodles Medium GI 55 GL 39 / 100 g 5/10 
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 Bavette pasta Medium GI 55 GL 40 / 100 g 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 
Egg pasta Medium GI 55 GL 40 / 100 g 4/10 Filini pasta Medium GI 55 GL 40 / 100 g 5/10 Garganelli Medium GI 55 GL 40 / 100 g 5/10 
Grain Medium GI 55 GL 40 / 100 g 5/10 
Malted barley Medium GI 55 GL 40 / 100 g 6/10 Mantou High GI 85 GL 40 / 100 g 4/10 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 
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 Soup pasta Medium GI 55 GL 40 / 100 g 5/10 
Tiger baguette High GI 75 GL 40 / 100 g 4/10 Wheat baguette High GI 75 GL 40 / 100 g 4/10 
Wheat Semolina Medium GI 55 GL 40 / 100 g 4/10 
Whole wheat graham cracker crumbs, reduced sugar Medium GI 55 GL 40 / 100 g 6/10 
Dried raw buckwheat groats Low GI 54 GL 40.5 / 100 g 7.5/10 
