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.
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 
Orzo pasta Medium GI 58 GL 17.9 / 100 g 4/10 
Sprouted bread Low GI 53 GL 18 / 100 g 7/10 
100% whole wheat wrap (low gi, high fiber) Low GI 45 GL 18 / 100 g 7/10 Achma Medium GI 65 GL 18 / 100 g 4/10 
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 Boiled dumplings 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 Cheese spaetzle Medium GI 65 GL 18 / 100 g 4/10 Chili kartacze Medium GI 65 GL 18 / 100 g 6/10 
Cornbread dressing Medium GI 65 GL 18 / 100 g 4/10 Cornish pasty Medium GI 60 GL 18 / 100 g 4/10 Crepe strips Medium GI 65 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 Egg sandwich Medium GI 65 GL 18 / 100 g 4/10 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 Fried pelmeni Medium GI 65 GL 18 / 100 g 3/10 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 Gnocchi with mushrooms and butter Medium GI 65 GL 18 / 100 g 4/10 
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 Lazy pierogi Medium GI 65 GL 18 / 100 g 4/10 
Low gi toast Low GI 45 GL 18 / 100 g 8/10 Meat and potato pastry Medium GI 65 GL 18 / 100 g 4/10 Meat pasta dumplings Medium GI 65 GL 18 / 100 g 4/10 
Meat-filled burek Medium GI 65 GL 18 / 100 g 3/10 Multigrain blintz Medium GI 55 GL 18 / 100 g 6/10 
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 Pizza pancakes 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 Savory pancake Medium GI 65 GL 18 / 100 g 5/10 Sloppy joe slider Medium GI 65 GL 18 / 100 g 3/10 Snack wrap Medium GI 65 GL 18 / 100 g 3/10 Spelt flour crepe Medium GI 55 GL 18 / 100 g 6/10 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 lahmacun Medium GI 65 GL 18 / 100 g 5/10 Whole pierogi Medium GI 55 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 Zagorje strukli Medium GI 65 GL 18 / 100 g 4/10 
Blini High GI 80 GL 18.4 / 100 g 3/10 
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 Diabetes friendly crackers Low GI 35 GL 19 / 100 g 7/10 
Dumpling wrapper made with oat fiber and whole grain oat flour Low GI 45 GL 19 / 100 g 7/10 
Fried rice High GI 70 GL 19 / 100 g 4/10 Garlic herb empanada Medium GI 60 GL 19 / 100 g 4/10 Gluten free gnocchi Medium GI 65 GL 19 / 100 g 4/10 Golden rice Medium GI 69 GL 19 / 100 g 5/10 High protein pasta rotini Low GI 35 GL 19 / 100 g 7/10 
High-Fiber Bran Bread Low GI 50 GL 19 / 100 g 6/10 
Lazy dumplings with spelt Medium GI 60 GL 19 / 100 g 4.5/10 
Makka Dhokla Medium GI 65 GL 19 / 100 g 4.5/10 
Mexican rice High GI 70 GL 19 / 100 g 4/10 
Oat roll sandwich with ham and cheese Medium GI 60 GL 19 / 100 g 4/10 Quattro formaggi pizza Medium GI 65 GL 19 / 100 g 3/10 Red bean rice Medium GI 65 GL 19 / 100 g 6.5/10 
Rice batter High GI 75 GL 19 / 100 g 3/10 
Rice pilaf with corn and herbs High GI 70 GL 19 / 100 g 5/10 
Rice with corn High GI 75 GL 19 / 100 g 3/10 
Sausage bun (spelt flour) Medium GI 60 GL 19 / 100 g 3/10 
Silesian Dumplings High GI 75 GL 19 / 100 g 3/10 
Spinach pizza Medium GI 65 GL 19 / 100 g 4/10 Sprouted whole tortilla Low GI 45 GL 19 / 100 g 7.5/10 
Tortellini with cheese Low GI 50 GL 19 / 100 g 4/10 Vegan calzone Medium GI 60 GL 19 / 100 g 5/10 
Whole Grain Banana Bread Low GI 50 GL 19 / 100 g 6/10 
Whole grain waffle with hummus Medium GI 55 GL 19 / 100 g 7/10 
Whole Rye Grain Low GI 34 GL 19 / 100 g 8/10 Whole seed bread Low GI 50 GL 19 / 100 g 7/10 
