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.
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 
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 
Baked dumplings with vegetable and lentil filling Medium GI 55 GL 15 / 100 g 6/10 
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 
Boiled wheat spaghetti Low GI 50 GL 15 / 100 g 4/10 
Bow-tie pasta Low GI 50 GL 15 / 100 g 4/10 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 couscous Medium GI 65 GL 15 / 100 g 5/10 Cooked instant noodles High GI 73 GL 15 / 100 g 2/10 Cooked macaroni Low GI 50 GL 15 / 100 g 5/10 
Cooked pasta Low GI 50 GL 15 / 100 g 4/10 
Cooked Pasta Low GI 50 GL 15 / 100 g 4/10 
Cooked spaghetti Low GI 49 GL 15 / 100 g 4/10 
Couscous Medium GI 65 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 
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 
Parboiled rice Medium GI 55 GL 15 / 100 g 5/10 
Peanut granola Low GI 40 GL 15 / 100 g 6.5/10 
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 
Rice noodles Medium GI 61 GL 15 / 100 g 4/10 Samsa beef Medium GI 60 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 Spinach cheese empanada Medium GI 55 GL 15 / 100 g 4/10 Spinach spätzle Medium GI 60 GL 15 / 100 g 5/10 Squid ink spaghetti Medium GI 55 GL 15 / 100 g 5/10 
Sweet potato pancake Medium GI 55 GL 15 / 100 g 6.5/10 Truffle paste Medium GI 55 GL 15 / 100 g 5/10 
Vegetable dumpling Low GI 50 GL 15 / 100 g 5/10 White pasta Low GI 50 GL 15 / 100 g 5/10 
Whole grain bread with hummus and tomato Low GI 50 GL 15 / 100 g 7.5/10 
Whole rye flour starter Low GI 40 GL 15 / 100 g 7/10 
Spinach and cauliflower flatbread Medium GI 55 GL 15.4 / 100 g 6/10 Barley bread Low GI 35 GL 16 / 100 g 7/10 Basmati rice, boiled Medium GI 58 GL 16 / 100 g 4/10 Boiled pasta farfalle Medium GI 55 GL 16 / 100 g 5/10 
Bread with seeds and whole grains Low GI 45 GL 16 / 100 g 7/10 
Brinjal rice Medium GI 60 GL 16 / 100 g 5/10 
Buckwheat Pancakes with Sugar-Free Jam Low GI 50 GL 16 / 100 g 6/10 Catalina Crunch Chocolate Peanut Butter Cereal Low GI 35 GL 16 / 100 g 5/10 Chicken dumplings Medium GI 65 GL 16 / 100 g 5/10 
Chicken tamales Medium GI 65 GL 16 / 100 g 5/10 
Chinese noodles Medium GI 58 GL 16 / 100 g 4.5/10 
Cucumber sushi roll Medium GI 65 GL 16 / 100 g 4/10 
Ezekiel bread Low GI 36 GL 16 / 100 g 7.5/10 
Ezekiel Sprouted Grain Bread Low GI 36 GL 16 / 100 g 7.5/10 Futo maki sushi Medium GI 55 GL 16 / 100 g 5/10 Gobi paratha Medium GI 55 GL 16 / 100 g 5/10 Herb crepe Medium GI 65 GL 16 / 100 g 5/10 Herb food Low GI 50 GL 16 / 100 g 5/10 High protein bread sourdough Low GI 50 GL 16 / 100 g 6/10 
Idli High GI 70 GL 16 / 100 g 5/10 
Idly (Steamed Rice Cake) High GI 70 GL 16 / 100 g 5/10 Israeli couscous (cooked) Medium GI 65 GL 16 / 100 g 5/10 
Lentil and buckwheat dumplings Medium GI 55 GL 16 / 100 g 6/10 
Linguini pasta Low GI 50 GL 16 / 100 g 4/10 Lo mein noodles Medium GI 58 GL 16 / 100 g 4/10 Low GI bread Low GI 40 GL 16 / 100 g 7/10 
Manicotti pasta Medium GI 55 GL 16 / 100 g 5/10 
Multigrain Seed Bread Low GI 45 GL 16 / 100 g 6/10 
Oat and banana pancake (no added sugar) Low GI 50 GL 16 / 100 g 7/10 
Oat bran coating Low GI 40 GL 16 / 100 g 8/10 Oat pancakes Medium GI 55 GL 16 / 100 g 6.5/10 
Pilaf Medium GI 65 GL 16 / 100 g 4/10 
Ravioli Low GI 50 GL 16 / 100 g 5/10 Rice salad Medium GI 65 GL 16 / 100 g 4/10 Ricotta ravioli Low GI 50 GL 16 / 100 g 5/10 
