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.
Whole rye bread (100% whole rye flour) Low GI 50 GL 20 / 100 g 7/10 
Whole spelt bread Low GI 50 GL 20 / 100 g 7/10 Whole wheat bread Low GI 50 GL 20 / 100 g 7/10 
Whole wheat bread (with bran and germ) Low GI 50 GL 20 / 100 g 6/10 
Whole wheat garlic knots (less oil, minimal sugar) Low GI 50 GL 20 / 100 g 6.5/10 
Whole wheat pastry dough (lower fat) Low GI 50 GL 20 / 100 g 6/10 
Whole wheat tortilla Low GI 45 GL 20 / 100 g 6/10 
Wholegrain buckwheat bread Low GI 50 GL 20 / 100 g 7/10 
Wholemeal rye flour pizza crust Low GI 50 GL 20 / 100 g 7/10 
Whole wheat toast Low GI 50 GL 20.5 / 100 g 7/10 Skim cheese toast Medium GI 65 GL 20.8 / 100 g 5/10 Tomato bread Medium GI 65 GL 20.8 / 100 g 5/10 
100% Rye Sourdough Bread Low GI 50 GL 21 / 100 g 7/10 
4 cheese pizza slice Medium GI 65 GL 21 / 100 g 3.5/10 
Amaranth crispbread Low GI 35 GL 21 / 100 g 7.5/10 Banana spelt waffle Medium GI 55 GL 21 / 100 g 6/10 Banitsa with cheese Medium GI 65 GL 21 / 100 g 4/10 
Barley groats Low GI 28 GL 21 / 100 g 8/10 
Bran and Flaxseed Bread Medium GI 55 GL 21 / 100 g 6/10 
Cheese burek Medium GI 65 GL 21 / 100 g 3/10 Cheese straw Medium GI 60 GL 21 / 100 g 3/10 
Cheesy cornbread stuffing Medium GI 65 GL 21 / 100 g 4/10 Crepes Medium GI 65 GL 21 / 100 g 4/10 
Dosa High GI 70 GL 21 / 100 g 4/10 Fried pierogi Medium GI 65 GL 21 / 100 g 4/10 
Fried rice with corn High GI 70 GL 21 / 100 g 4/10 
Frozen stromboli Medium GI 65 GL 21 / 100 g 3/10 Hearty bread Low GI 50 GL 21 / 100 g 6/10 
High protein chocolate waffles Medium GI 65 GL 21 / 100 g 4/10 Karelian pie Medium GI 65 GL 21 / 100 g 5/10 
Khachapuri Medium GI 65 GL 21 / 100 g 4/10 
Matzo ball High GI 75 GL 21 / 100 g 4/10 Oat arepa Medium GI 55 GL 21 / 100 g 7/10 
Pierogi Medium GI 65 GL 21 / 100 g 4.5/10 Pizza pie Medium GI 65 GL 21 / 100 g 4/10 
Plain Dumpling Medium GI 65 GL 21 / 100 g 4/10 
Potato and Cheese Dumplings Medium GI 65 GL 21 / 100 g 4.5/10 Potato and cheese pierogi Medium GI 65 GL 21 / 100 g 3/10 
Potato dumplings High GI 75 GL 21 / 100 g 3/10 
Potato waffles High GI 75 GL 21 / 100 g 3/10 Pupusa Medium GI 65 GL 21 / 100 g 4/10 Rice mix High GI 75 GL 21 / 100 g 4/10 
Roasted barley Low GI 28 GL 21 / 100 g 7/10 
Rye sourdough Low GI 48 GL 21 / 100 g 6/10 Scandinavian bread Low GI 50 GL 21 / 100 g 7/10 
Seeded Roll Low GI 50 GL 21 / 100 g 6.5/10 Sesame sushi Medium GI 65 GL 21 / 100 g 5/10 Small calzone Medium GI 65 GL 21 / 100 g 4/10 
Spaetzle High GI 70 GL 21 / 100 g 4/10 Stuffed pastry Medium GI 65 GL 21 / 100 g 4/10 Stuffing ball Medium GI 65 GL 21 / 100 g 4/10 Stuffing with cranberries Medium GI 65 GL 21 / 100 g 4/10 Tempura maki Medium GI 65 GL 21 / 100 g 4/10 Tostada with refried beans Medium GI 65 GL 21 / 100 g 5/10 Trader Joe's Scallion Pancakes (Pa jeon) Medium GI 65 GL 21 / 100 g 4/10 
Traditional rye bread (high whole grain, high fiber) Low GI 50 GL 21 / 100 g 7.5/10 Vegan pizza Medium GI 65 GL 21 / 100 g 4/10 
Whole barley flour Low GI 28 GL 21 / 100 g 7/10 Whole bread roll Low GI 50 GL 21 / 100 g 7/10 
Whole garlic toast Medium GI 55 GL 21 / 100 g 7/10 Whole pumpkin seed bread Medium GI 55 GL 21 / 100 g 6/10 
Wholegrain spelt flour baked product Low GI 50 GL 21 / 100 g 7/10 
Muesli with chia seeds and walnuts Low GI 45 GL 21.6 / 100 g 7.5/10 Aapam High GI 70 GL 22 / 100 g 4/10 Aloo tikki High GI 75 GL 22 / 100 g 4/10 
Bagel with minced meat Medium GI 65 GL 22 / 100 g 4/10 
Black bread Low GI 50 GL 22 / 100 g 6.5/10 
Brown bread roll Low GI 50 GL 22 / 100 g 7/10 Brown bread slider bun Low GI 50 GL 22 / 100 g 6/10 Brown grain roll Low GI 50 GL 22 / 100 g 6/10 Buckwheat bread Low GI 50 GL 22 / 100 g 7/10 Cheese croissant Medium GI 65 GL 22 / 100 g 3/10 Chili pizza High GI 70 GL 22 / 100 g 4/10 
Chow mein noodles Medium GI 58 GL 22 / 100 g 3/10 Crepe High GI 70 GL 22 / 100 g 4/10 
Dark bread Low GI 50 GL 22 / 100 g 7/10 
Dark bread roll Low GI 50 GL 22 / 100 g 5.5/10 Dave's Killer Bread 21 Whole Grains and Seeds Thin-Sliced Low GI 53 GL 22 / 100 g 7/10 
Frozen pizza High GI 70 GL 22 / 100 g 3/10 Gluten free sugar free oat bar Low GI 40 GL 22 / 100 g 6/10 
Good Seed Thin Sliced Bread Low GI 53 GL 22 / 100 g 7/10 
Grilled cheese sandwich High GI 70 GL 22 / 100 g 3/10 
Italian pizza High GI 70 GL 22 / 100 g 4/10 
Keto multigrain bread Low GI 50 GL 22 / 100 g 6/10 
Margarita pizza High GI 70 GL 22 / 100 g 3/10 Masa (nixtamalized corn dough) High GI 70 GL 22 / 100 g 6/10 
Multigrain bread Low GI 50 GL 22 / 100 g 6/10 
Multigrain roll Low GI 50 GL 22 / 100 g 6/10 
Mushroom pizza slice High GI 70 GL 22 / 100 g 4/10 
Nature's Own 100% Whole Grain Bread Low GI 50 GL 22 / 100 g 7/10 
Paprika rice High GI 75 GL 22 / 100 g 4/10 Pepperoni pizza High GI 70 GL 22 / 100 g 3/10 Pizza with mushrooms and cheese High GI 70 GL 22 / 100 g 3/10 
Pumpernickel bread Low GI 45 GL 22 / 100 g 7/10 
Quinoa and amaranth bread Medium GI 55 GL 22 / 100 g 6/10 
Rice Vermicelli with Butter and Oil High GI 75 GL 22 / 100 g 3/10 
Seeded rye bread Low GI 50 GL 22 / 100 g 6/10 
Slice of rye-spelt bread Low GI 50 GL 22 / 100 g 6.5/10 Spelt whole grain roll Low GI 50 GL 22 / 100 g 5/10 
Sugar-Free Pancake High GI 70 GL 22 / 100 g 4/10 
