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.
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 Spaghetti with tomato sauce Medium GI 55 GL 12 / 100 g 5/10 
Sprouted whole brown rice Low GI 54 GL 12 / 100 g 7.5/10 Steamed vegetable dumplings Low GI 50 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 berry Low GI 48 GL 12 / 100 g 7/10 Wheat chili Medium GI 55 GL 12 / 100 g 6/10 Wheat porridge Low GI 50 GL 12 / 100 g 7/10 
Whole grain brown rice Low GI 50 GL 12 / 100 g 5/10 
Whole wheat couscous Low GI 50 GL 12 / 100 g 6/10 Baked samosa with whole-wheat or chickpea flour pastry Low GI 48 GL 13 / 100 g 6/10 
Beef and cheese chimichanga Medium GI 60 GL 13 / 100 g 3/10 
Beef pilaf Medium GI 60 GL 13 / 100 g 5/10 
Brown basmati rice cooked Low GI 50 GL 13 / 100 g 7/10 Buhta Medium GI 55 GL 13 / 100 g 6/10 Chocolate oatmeal Medium GI 65 GL 13 / 100 g 4/10 Cucumber roll Medium GI 55 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 
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 Parsley pancake with egg Medium GI 60 GL 13 / 100 g 6/10 Pasta tricolore (cooked) Low GI 50 GL 13 / 100 g 5/10 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 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 
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 
Sprouted grain and legume bread (thin-sliced) Low GI 36 GL 13 / 100 g 8/10 Sunflower seed pasta Low GI 35 GL 13 / 100 g 6/10 
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 
Wheat pasta Low GI 50 GL 13 / 100 g 4/10 
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 
Ani Lewandowska Bread Low GI 45 GL 14 / 100 g 7/10 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 
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 
Chilaquiles Medium GI 65 GL 14 / 100 g 4/10 Cooked spelt Low GI 54 GL 14 / 100 g 7/10 
Corn casserole Medium GI 65 GL 14 / 100 g 4/10 Creamy polenta Medium GI 68 GL 14 / 100 g 3/10 
Crepe batter Medium GI 65 GL 14 / 100 g 4/10 Deliciously Ella Apple & Almond Breakfast Bake Low GI 45 GL 14 / 100 g 7/10 
Egg noodles Medium GI 57 GL 14 / 100 g 4/10 Ezekiel muffin Low GI 36 GL 14 / 100 g 7.5/10 
Flaxseed bread Low GI 45 GL 14 / 100 g 6/10 Fried maultaschen Medium GI 55 GL 14 / 100 g 4/10 
Gnocchi with roasted vegetables Medium GI 65 GL 14 / 100 g 5/10 Grilled Maultaschen with avocado and feta cheese Medium GI 55 GL 14 / 100 g 4.5/10 High protein cereal mix Low GI 30 GL 14 / 100 g 6/10 High protein roll Low GI 45 GL 14 / 100 g 6/10 
High protein whole pancake Medium GI 55 GL 14 / 100 g 7/10 
High-protein bread with seeds and legume flour Low GI 45 GL 14 / 100 g 7/10 
Lamb pilaf Medium GI 65 GL 14 / 100 g 5/10 
Low gi bread Low GI 40 GL 14 / 100 g 7/10 
Maultaschen Medium GI 55 GL 14 / 100 g 4/10 
Miso pasta Medium GI 55 GL 14 / 100 g 6/10 
Mushroom ravioli Low GI 50 GL 14 / 100 g 5/10 
Noodles Medium GI 55 GL 14 / 100 g 4/10 
Oat flour roux Low GI 45 GL 14 / 100 g 5/10 Parboiled wheat Medium GI 55 GL 14 / 100 g 7/10 
Pasta sheets Low GI 50 GL 14 / 100 g 5/10 
Pot Noodle Sweet & Sour High GI 70 GL 14 / 100 g 2/10 
Premier Protein Pancake Medium GI 55 GL 14 / 100 g 6/10 
Ravioli made with whole wheat flour and reduced sodium cheese filling Low GI 50 GL 14 / 100 g 6.5/10 
Rice and beans Medium GI 55 GL 14 / 100 g 6/10 
Rice and kidney beans Medium GI 55 GL 14 / 100 g 7/10 
Rigatoni pasta Low GI 46 GL 14 / 100 g 5/10 
Rye bread with hummus and parsley Low GI 45 GL 14 / 100 g 7/10 
Rye crispbread with avocado and cocoa paste Low GI 45 GL 14 / 100 g 7/10 
Rye sourdough fermented with flaxseed Low GI 45 GL 14 / 100 g 8/10 
Soybean pilaf Medium GI 55 GL 14 / 100 g 6.5/10 
