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.
Roman gnocchi Medium GI 65 GL 16 / 100 g 5/10 
Sausage stuffing Medium GI 65 GL 16 / 100 g 4/10 
Spelt and Sauerkraut Dumplings Medium GI 55 GL 16 / 100 g 6/10 Sprouted bread Low GI 36 GL 16 / 100 g 7/10 
Sprouted whole grain bread Low GI 36 GL 16 / 100 g 7/10 
Squid ink linguine Medium GI 55 GL 16 / 100 g 5.5/10 Ssamjang paste Medium GI 55 GL 16 / 100 g 4/10 
Sweet potato gnocchi Medium GI 60 GL 16 / 100 g 6/10 Sweet potato pasta Medium GI 55 GL 16 / 100 g 6/10 
Three Cheese Tortellini Low GI 50 GL 16 / 100 g 4/10 
Tuna salad sandwich half Medium GI 65 GL 16 / 100 g 4/10 
Udon noodles Medium GI 62 GL 16 / 100 g 4/10 Vegetable hosomaki Medium GI 60 GL 16 / 100 g 5/10 
Wheat dumplings with curd filling Medium GI 55 GL 16 / 100 g 6.5/10 
Whole grain bread with avocado Low GI 50 GL 16 / 100 g 7.5/10 
Yorkshire pudding High GI 70 GL 16 / 100 g 4/10 
Ziti pasta Low GI 50 GL 16 / 100 g 5/10 
Sugar-free catalina crunch Low GI 35 GL 16.1 / 100 g 8.2/10 
100% whole grain thin sandwich bread Low GI 45 GL 17 / 100 g 6/10 
Baked pastry with vegetable filling Medium GI 60 GL 17 / 100 g 5/10 
Barley flatbread Low GI 35 GL 17 / 100 g 7.5/10 Black sushi roll Low GI 50 GL 17 / 100 g 6/10 
Cannelloni pasta Medium GI 55 GL 17 / 100 g 4/10 Cooked golden millet High GI 71 GL 17 / 100 g 5/10 
Fettuccine pasta Medium GI 55 GL 17 / 100 g 5/10 
Fitness bread rolls Low GI 45 GL 17 / 100 g 7/10 Fried noodles Medium GI 60 GL 17 / 100 g 4/10 Golden millet High GI 71 GL 17 / 100 g 7/10 Highlander-style dumplings Medium GI 60 GL 17 / 100 g 4/10 Meat pierogi Medium GI 60 GL 17 / 100 g 4/10 
Millet High GI 71 GL 17 / 100 g 5/10 Mushroom rolls Medium GI 60 GL 17 / 100 g 4/10 
Oat bran muffin (no added sugar, minimal processing) Low GI 45 GL 17 / 100 g 7.5/10 
Oatmeal and seed bun Low GI 45 GL 17 / 100 g 7/10 Pappardelle pasta Medium GI 55 GL 17 / 100 g 5/10 
Penne pasta Medium GI 55 GL 17 / 100 g 5/10 Penne pasta, boiled Medium GI 55 GL 17 / 100 g 5/10 Pork dumplings Medium GI 62 GL 17 / 100 g 4/10 Potstickers Medium GI 62 GL 17 / 100 g 4/10 Protein pocket Medium GI 60 GL 17 / 100 g 5/10 
Rice with peas, carrots, corn High GI 70 GL 17 / 100 g 4/10 Samsa Medium GI 60 GL 17 / 100 g 4/10 Spinach gnocchi Medium GI 65 GL 17 / 100 g 5/10 
Takoyaki batter High GI 70 GL 17 / 100 g 3/10 Tonus bread Low GI 45 GL 17 / 100 g 7/10 Ugali High GI 70 GL 17 / 100 g 4/10 
Vegetable samosa Medium GI 60 GL 17 / 100 g 4.5/10 
Whole cinnamon muffin Low GI 45 GL 17 / 100 g 7/10 Whole wheat psyllium dough Low GI 45 GL 17 / 100 g 7/10 Whole-grain sourdough bread with natural almond or peanut butter Low GI 50 GL 17.5 / 100 g 7/10 
Corn bran Low GI 22 GL 17.6 / 100 g 8/10 
Spelt bread with cottage cheese and chives Medium GI 55 GL 17.6 / 100 g 7/10 
Sweet potato and chickpea dumplings Medium GI 55 GL 17.6 / 100 g 6/10 
100% whole wheat wrap (low gi, high fiber) Low GI 45 GL 18 / 100 g 7/10 
Asparagus roll Medium GI 65 GL 18 / 100 g 4/10 Avocado sushi Medium GI 55 GL 18 / 100 g 5/10 Baked pate toast Medium GI 65 GL 18 / 100 g 4/10 Baked sushi roll Medium GI 65 GL 18 / 100 g 4/10 Bruschetta with tomatoes and cheese Medium GI 65 GL 18 / 100 g 4/10 
Cabbage and Mushroom Dumplings Medium GI 55 GL 18 / 100 g 5/10 
Cornbread dressing Medium GI 65 GL 18 / 100 g 4/10 Cornish pasty Medium GI 60 GL 18 / 100 g 4/10 Dutch baby pancake Medium GI 65 GL 18 / 100 g 4/10 Egg maki Medium GI 65 GL 18 / 100 g 5/10 Fiber waffles Low GI 50 GL 18 / 100 g 6/10 
Flour roux Low GI 50 GL 18 / 100 g 5/10 
Fried Dumpling Medium GI 65 GL 18 / 100 g 4/10 Gluten-free cheese rolls (baking powder) Medium GI 65 GL 18 / 100 g 4/10 
Glutinous rice High GI 87 GL 18 / 100 g 3/10 
Ham and cheese croissant Medium GI 65 GL 18 / 100 g 3.5/10 
High protein toast Medium GI 55 GL 18 / 100 g 6/10 Kottu roti Medium GI 65 GL 18 / 100 g 4/10 
Low gi toast Low GI 45 GL 18 / 100 g 8/10 
Meat-filled burek Medium GI 65 GL 18 / 100 g 3/10 
Oats and flaxseed pita Low GI 45 GL 18 / 100 g 7/10 Pancake batter (casing) High GI 70 GL 18 / 100 g 4/10 Pancake strips Medium GI 65 GL 18 / 100 g 4/10 
Paneer paratha Medium GI 55 GL 18 / 100 g 4/10 Pate toast Medium GI 65 GL 18 / 100 g 4/10 
Pelmeni (meat dumplings) Medium GI 65 GL 18 / 100 g 4/10 
Rucola Parma Pizza Slice Medium GI 65 GL 18 / 100 g 4/10 
Santa fe rice and beans mix Medium GI 65 GL 18 / 100 g 4/10 Sprouted english muffin Low GI 45 GL 18 / 100 g 7/10 
Sprouted whole wheat starter Low GI 45 GL 18 / 100 g 8/10 Vegetable egg uramaki Medium GI 65 GL 18 / 100 g 5/10 
Vegetarian pizza slice Medium GI 60 GL 18 / 100 g 5/10 
Whole Grain Bun with Cottage Cheese and Fruit Medium GI 55 GL 18 / 100 g 6.5/10 
Whole grain waffle Low GI 50 GL 18 / 100 g 6/10 Whole wheat spaetzle Medium GI 55 GL 18 / 100 g 7/10 
Wide rice noodles High GI 72 GL 18 / 100 g 4/10 
Yellow rice al dente Medium GI 65 GL 18 / 100 g 4.5/10 
100% whole wheat and seed bread Low GI 50 GL 19 / 100 g 6/10 
Angel hair pasta Medium GI 60 GL 19 / 100 g 4/10 
Baked Samosa Medium GI 60 GL 19 / 100 g 3/10 Boiled dough sheets Medium GI 65 GL 19 / 100 g 4/10 Cheese pierogi Medium GI 60 GL 19 / 100 g 4/10 
Coconut fried peanut noodles Medium GI 55 GL 19 / 100 g 4/10 
Corn stuffing Medium GI 65 GL 19 / 100 g 4/10 
Daves killer high protein bun Low GI 50 GL 19 / 100 g 7/10 Diabetes friendly crackers Low GI 35 GL 19 / 100 g 7/10 
