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.
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 Low GI 35 GL 19 / 100 g 6/10 
High-Fiber Bran Bread Low GI 50 GL 19 / 100 g 6/10 
Homemade whole grain and seed bread (no added sugar or preservatives) Low GI 50 GL 19 / 100 g 7/10 
Lazy dumplings with spelt Medium GI 60 GL 19 / 100 g 4.5/10 Low GI mix Low GI 35 GL 19 / 100 g 7/10 
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 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 
Sourdough bread with flaxseed and pumpkin seeds Low GI 50 GL 19 / 100 g 7/10 
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 
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 Whole wheat pancakes Medium GI 55 GL 19 / 100 g 6.5/10 
Wholemeal bread Low GI 50 GL 19 / 100 g 7/10 Zatarain's Red Beans & Rice Mix High GI 75 GL 19 / 100 g 4/10 
Wheat bran (pure, no added sugar) Low GI 30 GL 19.4 / 100 g 7/10 
100% rye bread (pumpernickel-style) Low GI 50 GL 20 / 100 g 6/10 Bachelor’s rice High GI 73 GL 20 / 100 g 4/10 Bajra thepla Low GI 45 GL 20 / 100 g 7/10 Boiled pierogi Medium GI 62 GL 20 / 100 g 4/10 Boiled rice High GI 73 GL 20 / 100 g 4/10 Boiled white rice High GI 73 GL 20 / 100 g 3/10 Borodinsky bread Low GI 50 GL 20 / 100 g 5/10 
Bread Stuffing High GI 70 GL 20 / 100 g 3/10 
Cabbage and mushroom pastry Medium GI 60 GL 20 / 100 g 4.5/10 
Carrot and rice cutlets Medium GI 68 GL 20 / 100 g 5/10 Chestnut rice Medium GI 65 GL 20 / 100 g 6/10 
Cilantro lime rice High GI 72 GL 20 / 100 g 4/10 
Classic gnocchi Medium GI 68 GL 20 / 100 g 3/10 
Cooked rice High GI 73 GL 20 / 100 g 3/10 
Cooked white rice High GI 73 GL 20 / 100 g 3/10 
Cooked White Rice High GI 73 GL 20 / 100 g 3/10 
Crêpe High GI 70 GL 20 / 100 g 3.5/10 Danish rye bread Low GI 50 GL 20 / 100 g 6/10 
Dark bread roll with seeds Low GI 50 GL 20 / 100 g 6/10 Dark multigrain bread Low GI 50 GL 20 / 100 g 6/10 
Dense whole grain rye bread Low GI 50 GL 20 / 100 g 7.5/10 
Dosa batter High GI 72 GL 20 / 100 g 5/10 
Dumplings pasta High GI 70 GL 20 / 100 g 3/10 
Fenugreek wheat flatbread Medium GI 55 GL 20 / 100 g 6/10 
Fitness triangle roll Low GI 50 GL 20 / 100 g 4/10 
Fitness Whole Grain Bun Low GI 50 GL 20 / 100 g 6.5/10 
Frozen pizza slice Medium GI 60 GL 20 / 100 g 3/10 
Frozen rice High GI 73 GL 20 / 100 g 3.5/10 
Granary Bread Low GI 50 GL 20 / 100 g 6/10 
Green rice High GI 70 GL 20 / 100 g 4.5/10 
High fiber tortilla wrap Low GI 45 GL 20 / 100 g 7/10 
High-Fiber Fit Bun Low GI 50 GL 20 / 100 g 6/10 Idli rice High GI 72 GL 20 / 100 g 4/10 
Jollof rice High GI 70 GL 20 / 100 g 5/10 
Kainaat Rice High GI 72 GL 20 / 100 g 4/10 
Lany-style noodles High GI 70 GL 20 / 100 g 3.5/10 
Lemon rice High GI 70 GL 20 / 100 g 4/10 Low glycemic index rye bread Low GI 50 GL 20 / 100 g 7/10 
Organic Whole Wheat Bread Low GI 50 GL 20 / 100 g 6/10 
Pearl barley Low GI 25 GL 20 / 100 g 7/10 Potato dumplings Medium GI 65 GL 20 / 100 g 4/10 
Poured noodles High GI 70 GL 20 / 100 g 3/10 
Powerseed bread Low GI 50 GL 20 / 100 g 7/10 
Resistant wheat starch Low GI 25 GL 20 / 100 g 7/10 Rice batter High GI 75 GL 20 / 100 g 4/10 
Russian dumplings Medium GI 62 GL 20 / 100 g 4/10 
Rye Bread with Pumpkin Seeds Low GI 50 GL 20 / 100 g 6/10 
Rye bread with seed mix toasted Low GI 50 GL 20 / 100 g 6/10 
Rye bread with walnuts Low GI 50 GL 20 / 100 g 6/10 
Rye Bread without Yeast Low GI 50 GL 20 / 100 g 6/10 
Rye Hot Dog Bun Low GI 50 GL 20 / 100 g 7/10 Sardinian stuffed pasta Medium GI 55 GL 20 / 100 g 5/10 Semolina dumplings High GI 70 GL 20 / 100 g 4/10 
Sourdough rye bread Low GI 48 GL 20 / 100 g 6/10 Spätzle High GI 70 GL 20 / 100 g 4/10 
Spelt and flaxseed bun Low GI 50 GL 20 / 100 g 5/10 
Spelt flour roll Low GI 50 GL 20 / 100 g 6/10 Sprouted whole bread wheat Low GI 45 GL 20 / 100 g 7/10 Steamed rice High GI 73 GL 20 / 100 g 4/10 
Steamed white rice High GI 73 GL 20 / 100 g 4/10 
Traditional Stuffing High GI 70 GL 20 / 100 g 3/10 
Vegetable pizza High GI 70 GL 20 / 100 g 3.5/10 Vegetable rice with corn High GI 75 GL 20 / 100 g 5/10 
White rice High GI 73 GL 20 / 100 g 3/10 Whole grain rye sourdough roll Low GI 50 GL 20 / 100 g 6/10 
Whole grain spelt bread toast Low GI 50 GL 20 / 100 g 7/10 Whole grain toast bread Low GI 50 GL 20 / 100 g 7/10 
Whole grain wheat roll with pumpkin seeds Low GI 50 GL 20 / 100 g 7/10 
Whole rye bread Low GI 50 GL 20 / 100 g 7/10 
