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.
Spinach cheese empanada Medium GI 55 GL 15 / 100 g 4/10 Spinach spätzle Medium GI 60 GL 15 / 100 g 5/10 
Sugar free granola Low GI 40 GL 15 / 100 g 6.5/10 
Sweet potato pancake Medium GI 55 GL 15 / 100 g 6.5/10 Truffle paste Medium GI 55 GL 15 / 100 g 5/10 Vegan crunchwrap Medium GI 55 GL 15 / 100 g 5/10 Vegetable burrito Medium GI 55 GL 15 / 100 g 6/10 
Vegetable dumpling Low GI 50 GL 15 / 100 g 5/10 Wheel 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 
Millet High GI 71 GL 15.9 / 100 g 5/10 Baked polenta Medium GI 68 GL 16 / 100 g 5/10 Barley bread Low GI 35 GL 16 / 100 g 7/10 Base bread Low GI 45 GL 16 / 100 g 6/10 Beef fried rice Medium GI 65 GL 16 / 100 g 4/10 Boiled pasta farfalle Medium GI 55 GL 16 / 100 g 5/10 Boiled wheel pasta 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 Carrot waffle Medium GI 60 GL 16 / 100 g 5/10 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 Cooked basmati rice Medium GI 58 GL 16 / 100 g 5/10 
Cucumber sushi roll Medium GI 65 GL 16 / 100 g 4/10 Djuvec rice Medium GI 65 GL 16 / 100 g 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 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 
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 Oatmeal nuts cocoa Low GI 50 GL 16 / 100 g 7.5/10 
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 Roman gnocchi Medium GI 65 GL 16 / 100 g 5/10 
Sausage stuffing Medium GI 65 GL 16 / 100 g 4/10 Singapore noodles Medium GI 62 GL 16 / 100 g 4/10 Spaghetti alfredo Medium GI 65 GL 16 / 100 g 4/10 
Spelt and Sauerkraut Dumplings Medium GI 55 GL 16 / 100 g 6/10 
Squid ink linguine Medium GI 55 GL 16 / 100 g 5.5/10 Ssamjang paste Medium GI 55 GL 16 / 100 g 4/10 Stuffed pasta Low GI 50 GL 16 / 100 g 5/10 
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 
Penne pasta Medium GI 55 GL 16 / 100 g 5/10 
Sugar-free catalina crunch Low GI 35 GL 16.1 / 100 g 8.2/10 
Basmati rice Medium GI 58 GL 16.4 / 100 g 4/10 Jamaican patty Medium GI 55 GL 16.5 / 100 g 3/10 
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 Chili risotto High GI 70 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 Fried noodles Medium GI 60 GL 17 / 100 g 4/10 Fried rice beef pork shrimp corn High GI 70 GL 17 / 100 g 5/10 Golden millet High GI 71 GL 17 / 100 g 7/10 Highlander-style dumplings Medium GI 60 GL 17 / 100 g 4/10 Maize meal porridge High GI 70 GL 17 / 100 g 4/10 Meat pierogi Medium GI 60 GL 17 / 100 g 4/10 Mushroom rolls Medium GI 60 GL 17 / 100 g 4/10 Napolitan pasta 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 Pappardelle 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 Spinach tourton Medium GI 60 GL 17 / 100 g 4/10 
Takoyaki batter High GI 70 GL 17 / 100 g 3/10 Ugali High GI 70 GL 17 / 100 g 4/10 
Vegetable samosa Medium GI 60 GL 17 / 100 g 4.5/10 
