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.
Wheat Roll High GI 75 GL 40 / 100 g 2/10 
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 
Baked whole grain tortilla strips Medium GI 60 GL 41 / 100 g 6.5/10 
Challah High GI 70 GL 41 / 100 g 2/10 Challah High GI 70 GL 41 / 100 g 4/10 
Cinnamon bread High GI 75 GL 41 / 100 g 3/10 Ficelle High GI 75 GL 41 / 100 g 4/10 
Hawaiian roll High GI 75 GL 41 / 100 g 3/10 Lahmacun flatbread High GI 75 GL 41 / 100 g 4/10 Milk roll High GI 75 GL 41 / 100 g 2/10 
Pasta stars Medium GI 55 GL 41 / 100 g 5.5/10 Pastina pasta Medium GI 55 GL 41 / 100 g 5/10 
Popcorn kernels Medium GI 55 GL 41 / 100 g 7/10 
Quinoa wafers Medium GI 55 GL 41 / 100 g 6/10 Roasted noodles Medium GI 55 GL 41 / 100 g 4/10 Rustic baguette High GI 75 GL 41 / 100 g 4/10 
Small pasta Medium GI 55 GL 41 / 100 g 5/10 Spelt flour type 1050 Medium GI 60 GL 41 / 100 g 6/10 
Star-shaped pasta Medium GI 55 GL 41 / 100 g 4/10 
Tagliatelle Medium GI 55 GL 41 / 100 g 5/10 
Tagliatelle pasta Medium GI 55 GL 41 / 100 g 4/10 
Tart dough High GI 75 GL 41 / 100 g 4/10 Thin noodles (dry, wheat-based) Medium GI 55 GL 41 / 100 g 3/10 
Turkish bread High GI 75 GL 41 / 100 g 4/10 Viennese bread High GI 75 GL 41 / 100 g 4/10 
Red rice Medium GI 55 GL 41.8 / 100 g 6/10 Bake rolls cheese spinach High GI 70 GL 42 / 100 g 4/10 
Blue corn tortilla chips Medium GI 65 GL 42 / 100 g 4/10 Crispbread crumbs Medium GI 60 GL 42 / 100 g 5/10 Farofa Medium GI 60 GL 42 / 100 g 4/10 
Garlic croutons High GI 70 GL 42 / 100 g 3/10 Gluten free hot dog bun High GI 80 GL 42 / 100 g 3/10 
Minimally processed whole grain brown rice cereal Medium GI 55 GL 42 / 100 g 6/10 
Multigrain chips with tomato and basil Medium GI 65 GL 42 / 100 g 3.5/10 
Orzo rice Medium GI 58 GL 42 / 100 g 4/10 Pizza base High GI 80 GL 42 / 100 g 4/10 
Rye crispbread Medium GI 60 GL 42 / 100 g 5.5/10 Rye croutons Medium GI 65 GL 42 / 100 g 3/10 
Smoked paprika cornbread croutons High GI 70 GL 42 / 100 g 3/10 Spelt crackers Medium GI 60 GL 42 / 100 g 6/10 
Spelt flour type 630 Medium GI 60 GL 42 / 100 g 5/10 
Strudel dough High GI 70 GL 42 / 100 g 3.5/10 
Teff flour Medium GI 57 GL 42 / 100 g 7/10 Weetabix cholesterol lowering Medium GI 62 GL 42 / 100 g 7/10 
Wheat pizza crust High GI 80 GL 42 / 100 g 3/10 
Whole grain toast with sesame and chia seeds Medium GI 65 GL 42 / 100 g 4/10 
Whole wheat cereal pillows Medium GI 60 GL 42 / 100 g 6/10 
Wholewheat Fitness Cereal Medium GI 60 GL 42 / 100 g 3/10 
Dark rye rye crispbread Medium GI 63 GL 42.2 / 100 g 7/10 
Unpopped Popcorn Kernels Medium GI 55 GL 42.9 / 100 g 6/10 
Air-popped popcorn (whole grain, low-calorie snack) Medium GI 55 GL 42.9 / 100 g 6/10 
Baguette roll High GI 78 GL 43 / 100 g 2/10 Baked popcorn High GI 72 GL 43 / 100 g 4/10 
Cereal grains Medium GI 60 GL 43 / 100 g 5.5/10 Instant ramen cup High GI 72 GL 43 / 100 g 2/10 Mochi dough High GI 85 GL 43 / 100 g 3/10 
Quick Oats Medium GI 65 GL 43 / 100 g 5/10 Shell pasta Medium GI 60 GL 43 / 100 g 5/10 Spelt cake flour Medium GI 60 GL 43 / 100 g 3/10 
Trofie pasta Medium GI 60 GL 43 / 100 g 5/10 
Instant ramen noodles High GI 73 GL 44 / 100 g 1/10 
Orzo Medium GI 60 GL 44 / 100 g 3/10 Pandesal High GI 85 GL 44 / 100 g 4/10 Roasted vermicelli Medium GI 58 GL 44 / 100 g 5/10 Taco shell Medium GI 68 GL 44 / 100 g 4/10 
Traditional French bread High GI 78 GL 44 / 100 g 2/10 
Vermicelli pasta Medium GI 58 GL 44 / 100 g 3/10 
Basmati rice Medium GI 58 GL 44.7 / 100 g 4/10 
Avocado oil tortilla chips High GI 70 GL 45 / 100 g 4/10 Bruschetta chips High GI 70 GL 45 / 100 g 2/10 
Butter Crackers High GI 70 GL 45 / 100 g 3/10 Crispy salad noodles High GI 70 GL 45 / 100 g 3/10 Dough for stuffed pockets High GI 75 GL 45 / 100 g 3/10 Dried basmati rice Medium GI 58 GL 45 / 100 g 5/10 Dry noodles Medium GI 60 GL 45 / 100 g 4/10 
High protein instant oatmeal High GI 75 GL 45 / 100 g 4/10 Himalayan rice Medium GI 58 GL 45 / 100 g 6.5/10 Incaparina Medium GI 65 GL 45 / 100 g 5/10 
Malsouka pastry High GI 70 GL 45 / 100 g 4/10 
Milton's crackers Medium GI 65 GL 45 / 100 g 3/10 Multigrain cereal Medium GI 60 GL 45 / 100 g 6/10 Ramen noodles (millet & brown rice) Medium GI 60 GL 45 / 100 g 6/10 
Rice cakes with natural nut butter and cinnamon High GI 75 GL 45 / 100 g 6.5/10 
Roasted grains Medium GI 60 GL 45 / 100 g 5/10 
Rolled wheat flakes Medium GI 60 GL 45 / 100 g 5/10 Salted tortilla chip High GI 70 GL 45 / 100 g 3/10 Shredded wheat cereal Medium GI 67 GL 45 / 100 g 7/10 
Spelt flakes Medium GI 60 GL 45 / 100 g 4.5/10 
Sultana bran cereal Medium GI 61 GL 45 / 100 g 4/10 
Tortilla chip High GI 70 GL 45 / 100 g 2/10 
Tortilla strips High GI 70 GL 45 / 100 g 3/10 Tuc cracker High GI 70 GL 45 / 100 g 2/10 
Wheat thins Medium GI 65 GL 45 / 100 g 4/10 
Wheat Vermicelli Medium GI 58 GL 45 / 100 g 3/10 
Amaranth flakes High GI 70 GL 46 / 100 g 6.5/10 Malted wheat flour Medium GI 65 GL 46 / 100 g 3/10 
Rice vermicelli Medium GI 58 GL 46 / 100 g 2/10 
Weet-bix cereal Medium GI 69 GL 46 / 100 g 7/10 Riceberry Rice Medium GI 62 GL 46.5 / 100 g 7.5/10 
