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.
Baked blue corn chips (reduced sodium) Medium GI 65 GL 47 / 100 g 4/10 
Bucatini Medium GI 65 GL 47 / 100 g 4/10 
Club crackers High GI 70 GL 47 / 100 g 2/10 
Corn chips High GI 72 GL 47 / 100 g 2/10 Crackers Misura Medium GI 65 GL 47 / 100 g 4/10 
Cream Crackers Medium GI 65 GL 47 / 100 g 4/10 
Diet chiwda Medium GI 65 GL 47 / 100 g 3.5/10 Egg barley Medium GI 65 GL 47 / 100 g 5/10 Egg barley pasta Medium GI 65 GL 47 / 100 g 4/10 
Finger millet flour Medium GI 65 GL 47 / 100 g 7/10 
Flour flatbread High GI 75 GL 47 / 100 g 4/10 
Multigrain clusters Medium GI 65 GL 47 / 100 g 3.5/10 
Nacho chips High GI 72 GL 47 / 100 g 3/10 
Ragi flour Medium GI 65 GL 47 / 100 g 6/10 
Ritz biscuits High GI 70 GL 47 / 100 g 2.5/10 
Spicy stir-fried chicken noodles High GI 75 GL 47 / 100 g 2/10 
Whole grain oats Medium GI 65 GL 47 / 100 g 6/10 Black rice triangles Medium GI 60 GL 48 / 100 g 6/10 
Fruit and fibre cereal Medium GI 65 GL 48 / 100 g 4/10 
Jowar flour Medium GI 62 GL 48 / 100 g 7/10 Pasta squares Medium GI 65 GL 48 / 100 g 4/10 Puffed amaranth High GI 70 GL 48 / 100 g 6/10 
Puffed quinoa Medium GI 65 GL 48 / 100 g 7/10 Second-grade wheat flour High GI 70 GL 48 / 100 g 5/10 
Semolina Medium GI 66 GL 48 / 100 g 3/10 
Sorghum flour Medium GI 62 GL 48 / 100 g 7/10 Tortilla tostadas High GI 70 GL 48 / 100 g 4/10 
Tostada shell High GI 70 GL 48 / 100 g 3/10 
Weetbix Medium GI 69 GL 48 / 100 g 7/10 
Wheat chex cereal Medium GI 60 GL 48 / 100 g 5/10 
Wheatabix Medium GI 69 GL 48 / 100 g 5/10 
Alphabet pasta Medium GI 65 GL 49 / 100 g 3/10 
Bread chips High GI 75 GL 49 / 100 g 3/10 
Corn macaroni Medium GI 65 GL 49 / 100 g 5/10 
Crushed crackers High GI 70 GL 49 / 100 g 2/10 
Grain mix Medium GI 65 GL 49 / 100 g 4.5/10 
Lasagna sheets Medium GI 65 GL 49 / 100 g 4/10 Sesame bagel High GI 75 GL 49 / 100 g 2/10 Taralli High GI 70 GL 49 / 100 g 4/10 
Taralli Breadsticks High GI 70 GL 49 / 100 g 4/10 Tarallo High GI 70 GL 49 / 100 g 4/10 
Wheat-Rice-Soy Flour Mix High GI 70 GL 49 / 100 g 5/10 
Baranki High GI 70 GL 50 / 100 g 4/10 Corn pasta Medium GI 65 GL 50 / 100 g 5/10 
Cream crackers High GI 70 GL 50 / 100 g 4/10 
Croutons High GI 70 GL 50 / 100 g 3/10 Cultured wheat flour High GI 70 GL 50 / 100 g 5/10 Dried biscuit High GI 70 GL 50 / 100 g 3/10 
Flour paste High GI 70 GL 50 / 100 g 2/10 
Frosted mini-wheats Medium GI 60 GL 50 / 100 g 4/10 
Great grains raisins, dates & pecans cereal Medium GI 65 GL 50 / 100 g 5/10 
Instant oats High GI 75 GL 50 / 100 g 5/10 
Jalapeño Breading High GI 70 GL 50 / 100 g 2/10 
Low sodium tostada High GI 70 GL 50 / 100 g 5/10 Masa harina Medium GI 69 GL 50 / 100 g 5/10 
Oat cereal Medium GI 65 GL 50 / 100 g 3/10 
Panko-style breadcrumbs High GI 70 GL 50 / 100 g 3/10 
Pink flour High GI 70 GL 50 / 100 g 3/10 
Pita crackers High GI 70 GL 50 / 100 g 4/10 
Plain Crackers High GI 70 GL 50 / 100 g 2/10 Puffed spelt Medium GI 65 GL 50 / 100 g 7/10 Puffed spelt without sugar Medium GI 65 GL 50 / 100 g 3/10 Soda crackers High GI 70 GL 50 / 100 g 3/10 
Wheat farina Medium GI 66 GL 50 / 100 g 5/10 Chinese lotus powder Medium GI 60 GL 51 / 100 g 5/10 
Herb seasoned flatbread strips High GI 75 GL 51 / 100 g 4/10 High protein flour High GI 75 GL 51 / 100 g 5/10 
Instant noodles High GI 85 GL 51 / 100 g 2/10 
Life cereal original Medium GI 66 GL 51 / 100 g 4/10 
Pretzel High GI 75 GL 51 / 100 g 2/10 
Soft pretzel High GI 75 GL 51 / 100 g 2/10 Wheat cereal Medium GI 65 GL 51 / 100 g 5/10 
Breadcrumb High GI 74 GL 52 / 100 g 2/10 
Enriched cornmeal Medium GI 68 GL 52 / 100 g 4/10 
Paccheri High GI 70 GL 52 / 100 g 3/10 
Rice paper sheet Medium GI 65 GL 52 / 100 g 3/10 
Rice paper wrappers Medium GI 65 GL 52 / 100 g 3/10 
Shin ramyun noodles High GI 80 GL 52 / 100 g 2/10 
Amaranth crisp wafers High GI 70 GL 53 / 100 g 6/10 
Amaranth waffle High GI 70 GL 53 / 100 g 5/10 
Authentic panko breadcrumbs High GI 70 GL 53 / 100 g 2/10 Cake flour High GI 70 GL 53 / 100 g 2/10 
Classic Baguette High GI 95 GL 53 / 100 g 2/10 Corn breading High GI 70 GL 53 / 100 g 3/10 Crostini High GI 75 GL 53 / 100 g 4/10 
Dry Bread Crumbs High GI 74 GL 53 / 100 g 2/10 
Flattened rice Medium GI 69 GL 53 / 100 g 4/10 
Fresh Bread Crumbs High GI 74 GL 53 / 100 g 2/10 Grain platelet High GI 70 GL 53 / 100 g 5/10 
Light breadcrumbs High GI 74 GL 53 / 100 g 3/10 
Oyster crackers High GI 70 GL 53 / 100 g 4/10 Panko High GI 70 GL 53 / 100 g 2/10 
Pho High GI 70 GL 53 / 100 g 2/10 
Pizza-flavored bake rolls High GI 75 GL 53 / 100 g 2.5/10 
Rusk High GI 70 GL 53 / 100 g 2/10 
Rusk biscuit High GI 70 GL 53 / 100 g 3/10 
Seasoned breadcrumbs High GI 74 GL 53 / 100 g 3/10 
Sonko Crispbread High GI 70 GL 53 / 100 g 4/10 
Toasted breadcrumbs High GI 74 GL 53 / 100 g 2/10 
Venere rice High GI 70 GL 53 / 100 g 4/10 
