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.
Crispy puffed wheat High GI 80 GL 66 / 100 g 2/10 
Pretzel crisps High GI 83 GL 66 / 100 g 3/10 
Pretzel sticks High GI 83 GL 66 / 100 g 2/10 Puffed rice cake High GI 82 GL 66 / 100 g 4/10 
Puffed whole grain rice cake (unsweetened) High GI 82 GL 66 / 100 g 4/10 
Rice cake High GI 82 GL 66 / 100 g 4/10 
Rice cakes High GI 82 GL 66 / 100 g 4/10 
Rice waffle High GI 82 GL 66 / 100 g 3/10 
Corn flakes High GI 81 GL 68 / 100 g 2/10 
Corn wafers High GI 85 GL 68 / 100 g 3/10 
Gluten-free flour mix High GI 80 GL 68 / 100 g 3/10 Gluten-free rice flour High GI 85 GL 68 / 100 g 4/10 Green onion corn cakes High GI 85 GL 68 / 100 g 3/10 Paprika rice cakes High GI 85 GL 68 / 100 g 4/10 
Pretzel mix High GI 85 GL 68 / 100 g 3/10 
Rice flour High GI 85 GL 68 / 100 g 2/10 Toasted rice powder High GI 85 GL 68 / 100 g 2/10 
Unsweetened corn cakes High GI 85 GL 68 / 100 g 4/10 Rice cream High GI 85 GL 69 / 100 g 2/10 
White instant rice High GI 85 GL 69 / 100 g 4/10 
Honeycomb Cereal High GI 80 GL 70 / 100 g 1/10 
Potato starch High GI 85 GL 70 / 100 g 2/10 Sago pearls High GI 81 GL 70 / 100 g 2/10 
Crispy rice High GI 82 GL 71 / 100 g 2/10 Rice cereal High GI 82 GL 71 / 100 g 3/10 
Rice krispies cereal High GI 82 GL 71 / 100 g 3/10 
Frosted krispies cereal High GI 82 GL 72 / 100 g 2/10 
Modified wheat starch High GI 85 GL 72 / 100 g 1/10 
Wheat starch High GI 85 GL 72 / 100 g 2/10 
Food starch High GI 85 GL 72.3 / 100 g 1/10 
Puffed rice High GI 85 GL 72.3 / 100 g 2/10 
Rice crackers High GI 85 GL 72.3 / 100 g 2/10 
Cornflour High GI 85 GL 74 / 100 g 2/10 
Modified cornflour High GI 85 GL 74 / 100 g 2/10 Modified Maize Starch High GI 85 GL 74 / 100 g 2/10 
Puffed rice High GI 85 GL 74 / 100 g 2/10 
Tapioca High GI 85 GL 75 / 100 g 2/10 Tapioca pearls High GI 85 GL 75 / 100 g 1/10 
Corn starch High GI 85 GL 77 / 100 g 1/10 
Starch High GI 90 GL 78 / 100 g 1/10 Carbohydrate blend High GI 85 GL 80 / 100 g 2/10 
Rice starch High GI 95 GL 84 / 100 g 1/10 
Gluten No glycemic index — 6/10 
Hydrolyzed wheat protein No glycemic index — 4/10 
Oat fiber (outer husk powder) No glycemic index — 9/10 Oat hull fibre No glycemic index — 9/10 Sugar free pasta No glycemic index — 8/10 
Wheat fiber No glycemic index — 8/10 
Wheat protein No glycemic index — 7/10 Wheat protein concentrate No glycemic index — 6/10 
