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 croutons High GI 75 GL 53 / 100 g 2/10 
Wheat powder High GI 70 GL 53 / 100 g 5/10 
Whole baguette High GI 95 GL 53 / 100 g 4/10 
Yellow cornmeal Medium GI 69 GL 53 / 100 g 3/10 Baked baguette toast High GI 80 GL 54 / 100 g 2/10 Breadcrumbs High GI 75 GL 54 / 100 g 4/10 
Breaded Coating High GI 75 GL 54 / 100 g 4/10 
Breadstick High GI 75 GL 54 / 100 g 3/10 
Cheerios cereal High GI 74 GL 54 / 100 g 4/10 
Cornmeal Medium GI 68 GL 54 / 100 g 3/10 Cornmeal coating Medium GI 68 GL 54 / 100 g 3/10 Honey cinnamon crackers High GI 75 GL 54 / 100 g 3/10 
Maize Flour High GI 70 GL 54 / 100 g 4/10 Paluszki pszenne z sezamem High GI 75 GL 54 / 100 g 3/10 Paprika breadsticks High GI 75 GL 54 / 100 g 4/10 
Saltine crackers High GI 72 GL 54 / 100 g 2.5/10 Thin dried flatbread High GI 75 GL 54 / 100 g 4/10 
Toasted oats cereal High GI 74 GL 54 / 100 g 3/10 
Arborio rice Medium GI 69 GL 55 / 100 g 3/10 
Bomba rice High GI 70 GL 55 / 100 g 2/10 
Carnaroli rice High GI 70 GL 55 / 100 g 5/10 
Cereal blend High GI 70 GL 55 / 100 g 3/10 
Corn grits Medium GI 69 GL 55 / 100 g 3/10 
Cracker bread High GI 70 GL 55 / 100 g 4/10 
Matzah meal High GI 70 GL 55 / 100 g 4/10 Puffed buckwheat High GI 70 GL 55 / 100 g 4/10 Water cracker High GI 70 GL 55 / 100 g 4/10 
Berry clusters cereal High GI 70 GL 56 / 100 g 3/10 Breading (flour and spices) High GI 75 GL 56 / 100 g 4/10 
Breadsticks High GI 75 GL 56 / 100 g 2/10 
Buttermilk pancake mix High GI 75 GL 56 / 100 g 3/10 
Cassava flour High GI 71 GL 56 / 100 g 3/10 Cereal pillows High GI 75 GL 56 / 100 g 2/10 
Corn and seed waffle High GI 75 GL 56 / 100 g 3/10 
Corn snacks High GI 70 GL 56 / 100 g 5/10 
Filled cereal pillows High GI 75 GL 56 / 100 g 2/10 
Gluten free crackers High GI 75 GL 56 / 100 g 4/10 
Gluten-free breadcrumbs High GI 75 GL 56 / 100 g 4/10 
Grissini Breadsticks High GI 75 GL 56 / 100 g 2.5/10 Instant oatmeal High GI 82 GL 56 / 100 g 4/10 Jambalaya mix High GI 75 GL 56 / 100 g 2/10 
Maple pecan cereal High GI 75 GL 56 / 100 g 2.5/10 
Muffin Flour Mix High GI 75 GL 56 / 100 g 2.5/10 Multigrain corn thins High GI 70 GL 56 / 100 g 5/10 Paprika brown rice chips High GI 75 GL 56 / 100 g 3/10 
Puffed buckwheat High GI 70 GL 56 / 100 g 4/10 
Pumpkin pancake mix High GI 75 GL 56 / 100 g 3/10 Rqaq bread (crumbs) High GI 75 GL 56 / 100 g 4/10 Rusk white flour High GI 75 GL 56 / 100 g 3/10 
Salmas crackers High GI 70 GL 56 / 100 g 6/10 Salted breadstick High GI 75 GL 56 / 100 g 4/10 
Vitality cereal with red berries High GI 70 GL 56 / 100 g 4/10 
Water crackers High GI 70 GL 56 / 100 g 4/10 Wheat Biscuit Stick High GI 75 GL 56 / 100 g 3/10 Wheat matzah High GI 70 GL 56 / 100 g 4/10 
Wheat Sticks High GI 75 GL 56 / 100 g 2.5/10 White idli rice High GI 72 GL 56 / 100 g 4/10 
Arrowroot starch Medium GI 65 GL 57 / 100 g 4/10 
Short-grain rice High GI 72 GL 57 / 100 g 3/10 
Wheat flour High GI 75 GL 57 / 100 g 2/10 
Cornmeal Breading High GI 75 GL 58 / 100 g 2/10 
Honey bunches of oats cereal High GI 70 GL 58 / 100 g 3/10 Kellogg’s Special K cereal Medium GI 69 GL 58 / 100 g 3/10 
Raw rice High GI 73 GL 58 / 100 g 4/10 
Baking mix High GI 75 GL 59 / 100 g 2/10 
Cereal flakes High GI 75 GL 59 / 100 g 3/10 
Grape nuts cereal High GI 75 GL 59 / 100 g 4/10 
Honey nut cheerios High GI 74 GL 59 / 100 g 3.5/10 
Pretzel coating High GI 75 GL 59 / 100 g 3/10 Pretzel pieces High GI 75 GL 59 / 100 g 3/10 
Special k red berries High GI 70 GL 59 / 100 g 3/10 Water crackers High GI 75 GL 59 / 100 g 4/10 Cerelac infant cereal High GI 75 GL 60 / 100 g 2/10 
Chocolate shell cereal High GI 75 GL 60 / 100 g 2.5/10 
Corn wafers High GI 80 GL 60 / 100 g 2/10 
Rice and wheat flakes High GI 75 GL 60 / 100 g 4/10 
Wheat Cracotte Crispbread High GI 75 GL 60 / 100 g 4/10 Cinnamon apple cereal High GI 75 GL 61 / 100 g 2/10 
Nut-thins High GI 80 GL 61 / 100 g 4/10 
Proprietary flour blend High GI 80 GL 61 / 100 g 2.5/10 
Self-raising flour High GI 85 GL 61 / 100 g 4/10 
Triple berries cereal High GI 75 GL 61 / 100 g 2/10 
Sabudana (Tapioca pearls) High GI 70 GL 62 / 100 g 2/10 
Type 00 Flour High GI 85 GL 62 / 100 g 2/10 Buckwheat cakes High GI 79 GL 63 / 100 g 6/10 Cereal crisp High GI 75 GL 63 / 100 g 3/10 
Basic Cereal High GI 75 GL 64 / 100 g 2/10 
Breakfast cereal High GI 75 GL 64 / 100 g 2/10 
Classic Pretzels High GI 80 GL 64 / 100 g 2/10 
Grain crisps High GI 80 GL 64 / 100 g 3/10 
Puffed wheat High GI 80 GL 64 / 100 g 3/10 Wheat puffs High GI 80 GL 64 / 100 g 3/10 
All-purpose flour High GI 85 GL 65 / 100 g 2/10 
All-Purpose Flour High GI 85 GL 65 / 100 g 3/10 
Enriched wheat flour High GI 85 GL 65 / 100 g 3/10 
Plain flour High GI 85 GL 65 / 100 g 3/10 
Refined wheat flour High GI 85 GL 65 / 100 g 2/10 
White flour High GI 85 GL 65 / 100 g 2/10 
Brown rice cake (whole grain, unsweetened) High GI 82 GL 66 / 100 g 5/10 Brown rice chips High GI 85 GL 66 / 100 g 4/10 
