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 wheat pancakes Medium GI 55 GL 19 / 100 g 6.5/10 Whole whole wheat walnut 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 
Multigrain bread Low GI 53 GL 19.1 / 100 g 6/10 Spicy wheat gluten Medium GI 55 GL 19.3 / 100 g 4.2/10 
Wheat bran (pure, no added sugar) Low GI 30 GL 19.4 / 100 g 7/10 Bajra thepla Low GI 45 GL 20 / 100 g 7/10 Boiled pierogi Medium GI 62 GL 20 / 100 g 4/10 Boiled thai rice High GI 72 GL 20 / 100 g 4/10 
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 Chili seafood arancino Medium GI 62 GL 20 / 100 g 4/10 
Cilantro lime rice High GI 72 GL 20 / 100 g 4/10 
Crêpe High GI 70 GL 20 / 100 g 3.5/10 
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 
Frozen pizza slice Medium GI 60 GL 20 / 100 g 3/10 
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 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 Kimbap Medium GI 68 GL 20 / 100 g 5/10 
Lany-style noodles High GI 70 GL 20 / 100 g 3.5/10 
Lemon rice High GI 70 GL 20 / 100 g 4/10 Potato dumpling High GI 75 GL 20 / 100 g 4/10 
Poured noodles High GI 70 GL 20 / 100 g 3/10 
Resistant wheat starch Low GI 25 GL 20 / 100 g 7/10 Rice batter High GI 75 GL 20 / 100 g 4/10 Rice timballo High GI 70 GL 20 / 100 g 4/10 
Russian dumplings Medium GI 62 GL 20 / 100 g 4/10 
Rye bread with seed mix toasted 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 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 Thai rice High GI 72 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 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 spelt bread Low GI 50 GL 20 / 100 g 7/10 Whole wheat bread with butter Medium GI 55 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 Whole wheat walnut bread Low GI 50 GL 20 / 100 g 7/10 
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 
Corn tortilla Low GI 52 GL 20.3 / 100 g 6/10 
Cooked white rice High GI 73 GL 20.3 / 100 g 3/10 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 
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 Baked grilled cheese toast Medium GI 65 GL 21 / 100 g 4/10 Banana spelt waffle Medium GI 55 GL 21 / 100 g 6/10 Banitsa with cheese Medium GI 65 GL 21 / 100 g 4/10 
Bran and Flaxseed Bread Medium GI 55 GL 21 / 100 g 6/10 Bread gratinated cheese Medium GI 65 GL 21 / 100 g 4/10 
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 Cooked whole whole wheat bread with butter Medium GI 55 GL 21 / 100 g 6/10 Crepes Medium GI 65 GL 21 / 100 g 4/10 
Dosa High GI 70 GL 21 / 100 g 4/10 Flatbread with burrata and olive oil Medium GI 65 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 Fried tempura roll Medium GI 65 GL 21 / 100 g 4/10 
Frozen stromboli Medium GI 65 GL 21 / 100 g 3/10 Giuseppe pizza Medium GI 65 GL 21 / 100 g 3/10 Grilled chili cheese sandwich Medium GI 65 GL 21 / 100 g 4/10 Grilled inari sushi Medium GI 65 GL 21 / 100 g 4/10 Ham pastry Medium GI 65 GL 21 / 100 g 3/10 Herb cake Medium GI 65 GL 21 / 100 g 4/10 Herb cheese pirozhki Medium GI 65 GL 21 / 100 g 4.5/10 Herb mushroom pizza snack Medium GI 65 GL 21 / 100 g 4/10 
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 Peanut bread Medium GI 55 GL 21 / 100 g 5/10 
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 Pumpkin breading Medium GI 55 GL 21 / 100 g 5/10 Pupusa Medium GI 65 GL 21 / 100 g 4/10 
