Grains
1,745 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.
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 Grain salad Low GI 50 GL 12 / 100 g 7/10 Groats with vegetables Medium GI 55 GL 12 / 100 g 7/10 Heart of palm pie Medium GI 55 GL 12 / 100 g 5/10 High protein kefir pancakes Medium GI 55 GL 12 / 100 g 6/10 Khichdi Medium GI 55 GL 12 / 100 g 7/10 
Low-carb tortilla Low GI 35 GL 12 / 100 g 7/10 Macaroni in milk sauce Medium GI 65 GL 12 / 100 g 4/10 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 Oatmeal with seeds Medium GI 55 GL 12 / 100 g 8/10 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 
Quinoa dumplings Low GI 50 GL 12 / 100 g 7/10 Ramen bowl Medium GI 65 GL 12 / 100 g 3/10 
Red spaghetti Medium GI 55 GL 12 / 100 g 5.5/10 Salmon ravioli Low GI 50 GL 12 / 100 g 5/10 Spaghetti marinara Medium GI 55 GL 12 / 100 g 5/10 Spaghetti with tomato sauce Medium GI 55 GL 12 / 100 g 5/10 Spinach croquette Medium GI 55 GL 12 / 100 g 5/10 Steamed vegetable dumplings Low GI 50 GL 12 / 100 g 6/10 Sugar free crepes Medium GI 55 GL 12 / 100 g 6/10 Sugar free kefir pancake Medium GI 55 GL 12 / 100 g 6/10 
Vegetable and hummus wrap (whole wheat tortilla) Low GI 45 GL 12 / 100 g 7.5/10 
Veggie chow mein Medium GI 55 GL 12 / 100 g 5/10 Wheat chili Medium GI 55 GL 12 / 100 g 6/10 Wheat porridge Low GI 50 GL 12 / 100 g 7/10 
Whole wheat couscous Low GI 50 GL 12 / 100 g 6/10 Fresh pasta Low GI 50 GL 12.5 / 100 g 5/10 Purple rice Low GI 50 GL 12.8 / 100 g 6/10 Baked samosa with whole-wheat or chickpea flour pastry Low GI 48 GL 13 / 100 g 6/10 Baked ziti Medium GI 55 GL 13 / 100 g 4/10 
Beef and cheese chimichanga Medium GI 60 GL 13 / 100 g 3/10 
Beef pilaf Medium GI 60 GL 13 / 100 g 5/10 Black rice salad Low GI 42 GL 13 / 100 g 7/10 Broccoli cheddar potato pancake Medium GI 62 GL 13 / 100 g 5/10 Buhta Medium GI 55 GL 13 / 100 g 6/10 Chocolate oatmeal Medium GI 65 GL 13 / 100 g 4/10 Cooked egg noodles Medium GI 57 GL 13 / 100 g 5/10 
Cooked wheat Low GI 41 GL 13 / 100 g 6/10 Cucumber roll Medium GI 55 GL 13 / 100 g 6.5/10 Dumplings with cabbage and mushrooms on whole grain spelt dough Low GI 48 GL 13 / 100 g 6.5/10 Egg mcmuffin Low GI 47 GL 13 / 100 g 3/10 
Flatbread with grilled chicken, fresh vegetables, and minimal cheese Medium GI 60 GL 13 / 100 g 6/10 
Gallo Pinto Medium GI 55 GL 13 / 100 g 6.5/10 
Grits with Blueberries and Milk Medium GI 65 GL 13 / 100 g 5/10 Kerala rice Medium GI 55 GL 13 / 100 g 7/10 
Macaroni and cheese Medium GI 64 GL 13 / 100 g 3/10 Meat ravioli Low GI 50 GL 13 / 100 g 4/10 Mushroom croquette Medium GI 55 GL 13 / 100 g 5/10 
Oat bran pancakes (no added sugar) Low GI 45 GL 13 / 100 g 7/10 
Oats and chickpea flour dhokla Low GI 45 GL 13 / 100 g 7.5/10 Oyster risotto Medium GI 65 GL 13 / 100 g 5/10 Parsley pancake with egg Medium GI 60 GL 13 / 100 g 6/10 Pasta bake Medium GI 55 GL 13 / 100 g 4/10 Pasta with sausage Medium GI 55 GL 13 / 100 g 5/10 Pumpkin seed protein bread Low GI 45 GL 13 / 100 g 7/10 Ragi puttu Low GI 35 GL 13 / 100 g 7.5/10 Raw buckwheat flakes with almond butter and fresh raspberries Low GI 45 GL 13 / 100 g 7.5/10 Red kerala rice Medium GI 55 GL 13 / 100 g 7.5/10 
Rice glue High GI 85 GL 13 / 100 g 3.5/10 Rice medley Medium GI 55 GL 13 / 100 g 7.5/10 Seafood risotto Medium GI 65 GL 13 / 100 g 5.5/10 Semolina porridge Medium GI 65 GL 13 / 100 g 4/10 
Sourdough pasta Low GI 45 GL 13 / 100 g 6/10 Spelt quark pancake Medium GI 55 GL 13 / 100 g 5.5/10 Spinach pasta Low GI 50 GL 13 / 100 g 5/10 Squash pancake Medium GI 60 GL 13 / 100 g 5/10 Sunflower seed pasta Low GI 35 GL 13 / 100 g 6/10 Upma Medium GI 65 GL 13 / 100 g 5/10 Vegan enchilada Medium GI 55 GL 13 / 100 g 5/10 
Vegan protein bread Low GI 45 GL 13 / 100 g 7.5/10 Vegetable pancakes Medium GI 65 GL 13 / 100 g 4/10 
Wheat noodles Low GI 50 GL 13 / 100 g 5/10 
Whole grain bread with chickpea paste and mushrooms Low GI 45 GL 13 / 100 g 7/10 
Whole grain dumplings with lentil filling Low GI 45 GL 13 / 100 g 7/10 
Whole grain flour dumplings with cheese and spinach Low GI 50 GL 13 / 100 g 6.5/10 Whole grain oatmeal protein waffles Low GI 50 GL 13 / 100 g 7/10 
Whole grain tortilla with black beans and vegetables Low GI 45 GL 13 / 100 g 7.5/10 
Wholegrain dough pierogi with buckwheat and mushrooms Low GI 45 GL 13 / 100 g 7/10 
Wholegrain pumpkin dumplings Medium GI 55 GL 13 / 100 g 7.5/10 
Wonton dumplings Low GI 50 GL 13 / 100 g 4/10 
Noodles Medium GI 55 GL 13.1 / 100 g 4/10 Rice dish Medium GI 58 GL 13.1 / 100 g 5.8/10 
Egg noodles Medium GI 57 GL 13.5 / 100 g 4/10 Moroheiya noodles Low GI 50 GL 13.8 / 100 g 7.2/10 Boiled rice noodles Medium GI 58 GL 14 / 100 g 5/10 
Bread salad Medium GI 65 GL 14 / 100 g 5/10 Brown idli Medium GI 55 GL 14 / 100 g 7/10 Carbonara with bacon Medium GI 55 GL 14 / 100 g 4/10 
Cavatappi pasta Low GI 45 GL 14 / 100 g 5/10 
Cheese and onion pie Medium GI 55 GL 14 / 100 g 4/10 
Cheese ravioli Low GI 50 GL 14 / 100 g 4/10 
Chia seed bread Low GI 40 GL 14 / 100 g 7/10 Chicken biryani Medium GI 65 GL 14 / 100 g 5/10 Chicken empanadas Medium GI 55 GL 14 / 100 g 4/10 
