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.
Couscous with chickpeas, peas, and tomatoes Medium GI 55 GL 10 / 100 g 6.5/10 
Croquette Medium GI 55 GL 10 / 100 g 6.5/10 
Fermented steamed cake (quinoa and lentils) Low GI 45 GL 10 / 100 g 8/10 
Frosta mac and cheese with broccoli Medium GI 60 GL 10 / 100 g 4/10 
Healthy Choice Simply Steamers Three Cheese Tortellini Medium GI 55 GL 10 / 100 g 5.5/10 
High protein tortilla Low GI 40 GL 10 / 100 g 7/10 
Hominy Low GI 40 GL 10 / 100 g 7/10 Low sodium carb balance wrap Low GI 35 GL 10 / 100 g 6/10 
Maize Grain Low GI 52 GL 10 / 100 g 7/10 
Millet porridge cooked with almond milk with raspberry mousse Medium GI 65 GL 10 / 100 g 6/10 Millet salad Low GI 52 GL 10 / 100 g 7.5/10 
Oat bran muffin with low-fat cottage cheese and tomato Low GI 48 GL 10 / 100 g 6.5/10 
Oat porridge with plant milk and banana Medium GI 55 GL 10 / 100 g 7.5/10 
Oatmeal with Fresh Pineapple Medium GI 55 GL 10 / 100 g 7.5/10 Oatmeal with fruit Medium GI 55 GL 10 / 100 g 7.5/10 Oatmeal with strawberries and nuts Low GI 50 GL 10 / 100 g 8/10 
Polenta Medium GI 68 GL 10 / 100 g 5.5/10 
Prepared macaroni and cheese Medium GI 64 GL 10 / 100 g 2/10 Spanakopita Low GI 45 GL 10 / 100 g 5/10 Spelt porridge Low GI 45 GL 10 / 100 g 7/10 Spinach crepe Medium GI 55 GL 10 / 100 g 6/10 
Spring roll (vegetable) Low GI 45 GL 10 / 100 g 6/10 Sprouted grain toast with mashed avocado and poached egg Low GI 45 GL 10 / 100 g 7.5/10 
Tofu Whole Grain Rice Paper Rolls Low GI 48 GL 10 / 100 g 7/10 Vegan lasagna Low GI 48 GL 10 / 100 g 6/10 
Wheat bran Low GI 15 GL 10 / 100 g 8/10 
Wheat bread low carb Low GI 40 GL 10 / 100 g 8/10 
Wheat sourdough starter Medium GI 55 GL 10 / 100 g 6/10 White corn Low GI 52 GL 10 / 100 g 6/10 
Whole grain brown rice and lentil blend Low GI 45 GL 10 / 100 g 8/10 
Whole grain corn Low GI 52 GL 10 / 100 g 7/10 
Whole wheat macaroni with reduced-fat cheese sauce Low GI 50 GL 10 / 100 g 7/10 Whole-grain wrap with cottage cheese, fresh herbs, and vegetables Low GI 48 GL 10 / 100 g 7.5/10 
Wild rice Low GI 45 GL 10 / 100 g 8/10 Berry muesli Low GI 50 GL 11 / 100 g 6.5/10 Boiled corn kernel Low GI 52 GL 11 / 100 g 6/10 Buckwheat groats boiled Low GI 54 GL 11 / 100 g 7.5/10 
Buckwheat pancakes (galettes) Low GI 50 GL 11 / 100 g 7/10 Carb balance wrap Low GI 35 GL 11 / 100 g 6/10 Cheese pie Low GI 45 GL 11 / 100 g 4/10 Chocolate overnight oats Low GI 50 GL 11 / 100 g 6/10 
Cooked Quinoa Low GI 53 GL 11 / 100 g 7/10 
Dark cooked pasta Low GI 45 GL 11 / 100 g 6/10 
Egg rolls Low GI 45 GL 11 / 100 g 4/10 
Flourless Seed Bread Low GI 35 GL 11 / 100 g 7/10 Frozen quinoa Low GI 53 GL 11 / 100 g 7.5/10 
Full fat sprouted corn Low GI 52 GL 11 / 100 g 6/10 Lentil rice pouch Low GI 50 GL 11 / 100 g 6/10 
Macaroni salad Low GI 45 GL 11 / 100 g 4/10 
Oatmeal with Plum Jam Medium GI 55 GL 11 / 100 g 7/10 Ogi High GI 75 GL 11 / 100 g 4/10 Pasta salad Low GI 45 GL 11 / 100 g 5/10 Pasta with vegetables Medium GI 55 GL 11 / 100 g 5/10 
Quinoa (cooked) Low GI 53 GL 11 / 100 g 7/10 
Quinoa boiled Low GI 53 GL 11 / 100 g 7.5/10 Red quinoa Low GI 53 GL 11 / 100 g 7/10 
Rye sourdough starter Low GI 45 GL 11 / 100 g 7/10 
Seed and Grain Bread Low GI 45 GL 11 / 100 g 8/10 
Sprouted millet Low GI 50 GL 11 / 100 g 6/10 
Sprouted ragi Low GI 45 GL 11 / 100 g 7.5/10 
Tri-color quinoa Low GI 53 GL 11 / 100 g 7.5/10 
Turkey pot pie Medium GI 55 GL 11 / 100 g 4/10 
Whey Pancakes Medium GI 55 GL 11 / 100 g 6/10 
Whole grain quinoa with lime juice and cilantro Low GI 53 GL 11 / 100 g 7.8/10 
Cooked quinoa Low GI 53 GL 11.3 / 100 g 8/10 Baked pasta with cheese and tomato Medium GI 55 GL 12 / 100 g 4/10 
Baked pie with whole grain crust and mixed vegetables Low GI 45 GL 12 / 100 g 7/10 
Barley Low GI 50 GL 12 / 100 g 6/10 
Boiled whole grain pasta Low GI 45 GL 12 / 100 g 7/10 Bread dough Medium GI 65 GL 12 / 100 g 4/10 Breakfast wrap Medium GI 55 GL 12 / 100 g 4/10 Brown lentil rice pouch Medium GI 55 GL 12 / 100 g 6/10 
Brown rice Low GI 50 GL 12 / 100 g 7.5/10 Brown rice medley Low GI 50 GL 12 / 100 g 7.5/10 
Brown rice quinoa blend Low GI 50 GL 12 / 100 g 7.5/10 Buckwheat dumplings with mushrooms and greens Low GI 45 GL 12 / 100 g 7/10 Burgen Soy-Lin Bread Low GI 36 GL 12 / 100 g 7/10 Carrot tortilla Medium GI 55 GL 12 / 100 g 5/10 
Cheese crepe Medium GI 55 GL 12 / 100 g 4/10 
Chicken and buckwheat dumplings Medium GI 55 GL 12 / 100 g 6.5/10 Chicken crepes Medium GI 65 GL 12 / 100 g 5/10 
Cooked muesli Medium GI 55 GL 12 / 100 g 6.5/10 Cooked soba Medium GI 56 GL 12 / 100 g 6/10 Cooked spelt Low GI 45 GL 12 / 100 g 7.5/10 
Cornmeal Mush Medium GI 68 GL 12 / 100 g 5/10 Cream of Wheat Original Medium GI 66 GL 12 / 100 g 4/10 
Cultured brown rice Low GI 50 GL 12 / 100 g 7/10 Eggwich sandwich Medium GI 55 GL 12 / 100 g 4/10 Enchilada with tomato sauce Medium GI 55 GL 12 / 100 g 5/10 
Fruity cereal Low GI 40 GL 12 / 100 g 8/10 Groats with vegetables Medium GI 55 GL 12 / 100 g 7/10 Khichdi Medium GI 55 GL 12 / 100 g 7/10 
Long grain brown rice Low GI 50 GL 12 / 100 g 6/10 
Low-carb tortilla Low GI 35 GL 12 / 100 g 7/10 Mission Carb Balance Tortilla Low GI 35 GL 12 / 100 g 6/10 
Mixed grains Low GI 50 GL 12 / 100 g 6/10 
Mushroom and cabbage croquette Medium GI 55 GL 12 / 100 g 5.5/10 
Oat & Whey Protein Pancake Medium GI 55 GL 12 / 100 g 6.5/10 Pasta with fish ragu Medium GI 55 GL 12 / 100 g 6/10 Pasta with sauce Medium GI 55 GL 12 / 100 g 5/10 
