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.
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 Sesame sushi Medium GI 65 GL 21 / 100 g 5/10 Small calzone Medium GI 65 GL 21 / 100 g 4/10 
Sourdough rye bread Low GI 48 GL 21 / 100 g 6/10 
Spaetzle High GI 70 GL 21 / 100 g 4/10 Spelt sourdough bread roll Low GI 50 GL 21 / 100 g 7/10 Stuffed oat roll Medium GI 55 GL 21 / 100 g 6/10 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 Toastie 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 Vegan pizza Medium GI 65 GL 21 / 100 g 4/10 
Whole barley flour Low GI 28 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 Whole spelt sourdough bread roll Low GI 50 GL 21 / 100 g 7/10 
Wholegrain spelt flour baked product Low GI 50 GL 21 / 100 g 7/10 Zapiekanka Medium GI 65 GL 21 / 100 g 4/10 Fried stuffed crepe Medium GI 62 GL 21.1 / 100 g 4.2/10 
Rye flour Low GI 34 GL 21.4 / 100 g 7/10 Herb pierogi Medium GI 60 GL 21.6 / 100 g 5/10 
Muesli with chia seeds and walnuts Low GI 45 GL 21.6 / 100 g 7.5/10 
Dried barley Low GI 28 GL 21.8 / 100 g 8/10 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 slider bun 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 Chili pizza with ham High GI 70 GL 22 / 100 g 3/10 
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 
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 
Grilled cheese sandwich High GI 70 GL 22 / 100 g 3/10 
Italian pizza High GI 70 GL 22 / 100 g 4/10 
Margarita pizza High GI 70 GL 22 / 100 g 3/10 Masa (nixtamalized corn dough) High GI 70 GL 22 / 100 g 6/10 
Mushroom pizza slice High GI 70 GL 22 / 100 g 4/10 
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 mix High GI 75 GL 22 / 100 g 4/10 
Rice Vermicelli with Butter and Oil High GI 75 GL 22 / 100 g 3/10 
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 Wheat dumplings High GI 70 GL 22 / 100 g 4/10 Whole pizza High GI 70 GL 22 / 100 g 4/10 Whole pogaca Medium GI 55 GL 22 / 100 g 6/10 Whole wheat egg bread Medium GI 55 GL 22 / 100 g 7/10 
Wholegrain amaranth bread Medium GI 55 GL 22 / 100 g 7/10 Yellow rice High GI 75 GL 22 / 100 g 4/10 Nut seed muesli Low GI 45 GL 22.5 / 100 g 7/10 
Rye crispbread with tahini Low GI 50 GL 22.5 / 100 g 6.5/10 
White instant rice High GI 85 GL 22.8 / 100 g 4/10 
Multigrain bread roll Low GI 53 GL 23 / 100 g 7/10 
Amaranth (whole grain) Low GI 35 GL 23 / 100 g 7/10 Amaranth flour Low GI 35 GL 23 / 100 g 6/10 
Baked corn tortilla Low GI 52 GL 23 / 100 g 6.5/10 
Bean bread Medium GI 60 GL 23 / 100 g 5/10 Cheese scone Medium GI 60 GL 23 / 100 g 4/10 
Chia Seed Bread Medium GI 55 GL 23 / 100 g 6/10 
Classic Pancake Medium GI 67 GL 23 / 100 g 3/10 Cream soup puff Medium GI 65 GL 23 / 100 g 4/10 Dan dan noodles Medium GI 65 GL 23 / 100 g 4/10 Gluten-free noodles High GI 75 GL 23 / 100 g 4/10 Herb pizza High GI 70 GL 23 / 100 g 4/10 Japonica rice High GI 80 GL 23 / 100 g 4/10 Lentil flour bread Medium GI 55 GL 23 / 100 g 7/10 
Mixed grains roti Low GI 48 GL 23 / 100 g 7/10 Nachos with guacamole Medium GI 65 GL 23 / 100 g 4/10 Potato pirozhok Medium GI 65 GL 23 / 100 g 4/10 Puff pastry shell Medium GI 60 GL 23 / 100 g 3/10 
Rolled quinoa flakes Low GI 35 GL 23 / 100 g 6/10 
Rye flour dough Low GI 50 GL 23 / 100 g 5/10 Rye tortilla Low GI 50 GL 23 / 100 g 6/10 Sunflower spelt bread Medium GI 55 GL 23 / 100 g 6/10 White corn tortilla Low GI 52 GL 23 / 100 g 5/10 
Whole grain croissant Medium GI 55 GL 23 / 100 g 3/10 Whole grain dough Low GI 50 GL 23 / 100 g 7/10 
Whole grain muffin Medium GI 55 GL 23 / 100 g 4/10 
Whole grain pinsa Medium GI 55 GL 23 / 100 g 6/10 
Whole grain wafer with peanut butter Low GI 50 GL 23 / 100 g 6.5/10 
Whole grain wrap Low GI 50 GL 23 / 100 g 7/10 Whole wheat croissant Medium GI 55 GL 23 / 100 g 5/10 Whole wheat piadina Low GI 50 GL 23 / 100 g 7/10 Whole wheat pinsa Medium GI 55 GL 23 / 100 g 7/10 
Whole wheat sub roll Low GI 50 GL 23 / 100 g 5/10 Whole whole wheat croissant Medium GI 55 GL 23 / 100 g 6/10 
