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.
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 Ezekiel muffin Low GI 36 GL 14 / 100 g 7.5/10 Fennel risotto Medium GI 65 GL 14 / 100 g 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 bread roll Low GI 45 GL 14 / 100 g 6/10 High protein cereal mix Low GI 30 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 Linseed chia buckwheat bread Low GI 45 GL 14 / 100 g 7/10 
Maultaschen Medium GI 55 GL 14 / 100 g 4/10 
Miso paste Medium GI 55 GL 14 / 100 g 6/10 
Mushroom ravioli Low GI 50 GL 14 / 100 g 5/10 
Oat flour roux Low GI 45 GL 14 / 100 g 5/10 
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 Pumpkin risotto Medium GI 65 GL 14 / 100 g 5/10 
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 
Soybean pilaf Medium GI 55 GL 14 / 100 g 6.5/10 Spanish rice Medium GI 60 GL 14 / 100 g 5/10 
Spinach and feta pastry Medium GI 55 GL 14 / 100 g 5/10 
Spinach ravioli Low GI 50 GL 14 / 100 g 5/10 Sprouted ezekiel wrap Low GI 36 GL 14 / 100 g 7.5/10 
Sprouted whole grain bread with low-fat ricotta cheese Low GI 50 GL 14 / 100 g 7/10 
Tortellini Low GI 50 GL 14 / 100 g 5/10 Tortellini with sausage and cream sauce Medium GI 55 GL 14 / 100 g 4/10 
Vegan roll Medium GI 55 GL 14 / 100 g 4/10 
Whole grain flatbread with spinach and feta cheese Low GI 50 GL 14 / 100 g 6.5/10 
Whole wheat crepe Medium GI 55 GL 14 / 100 g 6.5/10 
Whole-grain oats baked with fresh berries and nuts, lightly sweetened Low GI 45 GL 14 / 100 g 7.5/10 
Yorkshire pudding (whole wheat or spelt flour) Medium GI 55 GL 14 / 100 g 6/10 
Rice noodles Medium GI 61 GL 14 / 100 g 4/10 
Red rice Medium GI 55 GL 14.1 / 100 g 6/10 
Couscous Medium GI 65 GL 14.2 / 100 g 4/10 
Cooked pasta Low GI 49 GL 14.2 / 100 g 4/10 
Cooked spaghetti Low GI 49 GL 14.2 / 100 g 4/10 Skyr oat bread Low GI 50 GL 14.3 / 100 g 7.1/10 
Whole pasta Low GI 48 GL 14.4 / 100 g 6/10 
Whole spaghetti Low GI 48 GL 14.4 / 100 g 6/10 
Baked dumplings with vegetable and lentil filling Medium GI 55 GL 15 / 100 g 6/10 Beef ho fun Medium GI 65 GL 15 / 100 g 5/10 Beef pasty Medium GI 55 GL 15 / 100 g 4/10 
Beetroot pasta Medium GI 55 GL 15 / 100 g 6.5/10 
Black bean and vegetable tamale (whole-grain masa) Medium GI 55 GL 15 / 100 g 7/10 Boiled couscous Medium GI 65 GL 15 / 100 g 5/10 Braised beef ravioli Medium GI 55 GL 15 / 100 g 5/10 Cheese quesadilla Medium GI 55 GL 15 / 100 g 4/10 
Cheese-basil pasta Medium GI 55 GL 15 / 100 g 6/10 
Cinnamon toast cereal Low GI 35 GL 15 / 100 g 8/10 Cooked coquillettes Low GI 50 GL 15 / 100 g 5/10 Cooked couscous Medium GI 65 GL 15 / 100 g 5/10 Cooked instant noodles High GI 73 GL 15 / 100 g 2/10 Coquillettes Low GI 50 GL 15 / 100 g 5/10 Crepe with cheese filling Medium GI 55 GL 15 / 100 g 4/10 
Doenjang Paste Medium GI 55 GL 15 / 100 g 5.5/10 
Farfalle Pasta Low GI 50 GL 15 / 100 g 5/10 
French toast made with whole grain bread, less sugar, and baked Medium GI 55 GL 15 / 100 g 6.5/10 
Fried Rice with Carrot, Egg, Green Onion & Poblano Pepper Medium GI 65 GL 15 / 100 g 5/10 
Grilled cheese sandwich (whole grain bread, reduced-fat cheese) Medium GI 55 GL 15 / 100 g 6.5/10 Grilled polenta Medium GI 68 GL 15 / 100 g 5/10 
Gyoza dumplings Medium GI 60 GL 15 / 100 g 4/10 Herb stuffing Medium GI 60 GL 15 / 100 g 4/10 Kimchi and meat dumpling Medium GI 55 GL 15 / 100 g 5/10 
Kimchi pancakes Medium GI 60 GL 15 / 100 g 4/10 
Krokiet Medium GI 55 GL 15 / 100 g 6/10 
Lasagne pasta sheets Low GI 50 GL 15 / 100 g 4/10 
Łazanki Pasta Medium GI 55 GL 15 / 100 g 4/10 
Macaroni pasta Low GI 47 GL 15 / 100 g 4/10 Maki Medium GI 55 GL 15 / 100 g 5/10 Mediterranean rice Medium GI 60 GL 15 / 100 g 6/10 Multi-grain rice Medium GI 55 GL 15 / 100 g 7.5/10 Mushroom and peas rice Medium GI 65 GL 15 / 100 g 6/10 Onion cake Medium GI 55 GL 15 / 100 g 4/10 
Parboiled rice Medium GI 55 GL 15 / 100 g 5/10 Pierogi with broccoli and cheese Medium GI 55 GL 15 / 100 g 5/10 
Pulled pork ravioli Medium GI 55 GL 15 / 100 g 4/10 Pumpkin ravioli Medium GI 55 GL 15 / 100 g 5/10 
Rice dumplings Medium GI 61 GL 15 / 100 g 4.5/10 Ricotta ham pastry Medium GI 55 GL 15 / 100 g 3/10 Rye crepe Low GI 50 GL 15 / 100 g 6.5/10 Samsa beef Medium GI 60 GL 15 / 100 g 4/10 Savory tartlet Medium GI 55 GL 15 / 100 g 4/10 Shells and cheese Medium GI 65 GL 15 / 100 g 4/10 Spaghetti carbonara Medium GI 55 GL 15 / 100 g 4/10 Spelt crepe Medium GI 55 GL 15 / 100 g 6/10 
Spelt pancake Medium GI 55 GL 15 / 100 g 6/10 
