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.
Thin Pancake High GI 70 GL 22 / 100 g 3/10 
Wheat dumplings High GI 70 GL 22 / 100 g 4/10 
Whole grain wheat product (e.g., wheat berries) Low GI 30 GL 22 / 100 g 6/10 Whole pizza High GI 70 GL 22 / 100 g 4/10 Whole wheat bread Low GI 50 GL 22 / 100 g 6/10 
Whole wheat bread roll Low GI 50 GL 22 / 100 g 7/10 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 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 
21-Seed Bread Low GI 53 GL 23 / 100 g 4/10 
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 
Corn tortilla Low GI 52 GL 23 / 100 g 6/10 
Dave's Killer 21 Whole Grains & Seeds Bread Low GI 53 GL 23 / 100 g 6/10 
Dave's Killer Bread Low GI 53 GL 23 / 100 g 6/10 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 
Mixed grains roti Low GI 48 GL 23 / 100 g 7/10 Nachos with guacamole Medium GI 65 GL 23 / 100 g 4/10 Oat bread Medium GI 55 GL 23 / 100 g 5/10 Potato pirozhok Medium GI 65 GL 23 / 100 g 4/10 
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 roll with grains Medium GI 55 GL 23 / 100 g 6/10 
Seeded sourdough bread slice Low GI 53 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 pinsa Medium GI 55 GL 23 / 100 g 7/10 
Whole wheat pizza dough Low GI 50 GL 23 / 100 g 5/10 
Whole wheat sourdough bread Low GI 54 GL 23 / 100 g 7/10 
Whole wheat sub roll Low GI 50 GL 23 / 100 g 5/10 Baguette chicken High GI 75 GL 24 / 100 g 5/10 
Baked whole oat crackers Low GI 40 GL 24 / 100 g 7/10 
Beer batter High GI 75 GL 24 / 100 g 3/10 
Brown bread Medium GI 55 GL 24 / 100 g 6/10 Dark rye bread Low GI 50 GL 24 / 100 g 7/10 
Garlic rice High GI 75 GL 24 / 100 g 4/10 
Gluten-free pasta High GI 75 GL 24 / 100 g 4/10 
Gluten-free penne rigate High GI 75 GL 24 / 100 g 3/10 
Graham Roll Low GI 50 GL 24 / 100 g 5/10 Ketchup rice High GI 75 GL 24 / 100 g 4/10 Mini Kornspitz roll Low GI 50 GL 24 / 100 g 6/10 
Naked Oats Low GI 40 GL 24 / 100 g 7.5/10 Pumpkin mantou Medium GI 65 GL 24 / 100 g 4.5/10 
Rich Batter High GI 75 GL 24 / 100 g 3/10 
Sourdough spelt bread slice Low GI 54 GL 24 / 100 g 6.5/10 
Spelt bread Low GI 54 GL 24 / 100 g 7/10 
Spelt bread on sourdough Low GI 54 GL 24 / 100 g 6/10 
Sprouted barley Low GI 35 GL 24 / 100 g 6/10 
Sugar-Free Spelt Bread Low GI 54 GL 24 / 100 g 6/10 
Whole grain digestive biscuits (no added sugar, high fiber) Low GI 40 GL 24 / 100 g 7/10 
Whole grain focaccia Medium GI 55 GL 24 / 100 g 6/10 
Whole grain pizza crust Medium GI 55 GL 24 / 100 g 5/10 
Whole green bun Medium GI 55 GL 24 / 100 g 6/10 Whole wheat baguette Low GI 50 GL 24 / 100 g 7/10 Whole wheat crumpet Medium GI 65 GL 24 / 100 g 6/10 
Whole wheat wonton wrapper Low GI 50 GL 24 / 100 g 7/10 
Wholemeal bread with grains Medium GI 55 GL 24 / 100 g 6.5/10 
Wholemeal flour tube Low GI 50 GL 24 / 100 g 7/10 
Oat and flaxseed crust with minimal sweetener Low GI 45 GL 24.8 / 100 g 7.5/10 Quinoa granola with cinnamon and nuts Low GI 45 GL 24.8 / 100 g 7/10 
12 grain bread Medium GI 55 GL 25 / 100 g 6/10 
12 grain toast Medium GI 55 GL 25 / 100 g 6/10 
All-bran cereal Low GI 38 GL 25 / 100 g 5.5/10 Barley and spelt bread Medium GI 55 GL 25 / 100 g 6/10 
Bread dumpling High GI 70 GL 25 / 100 g 3/10 
Brown roll toasted Medium GI 55 GL 25 / 100 g 6/10 Carrot wrap Medium GI 65 GL 25 / 100 g 5/10 Cassava arepa Medium GI 65 GL 25 / 100 g 4/10 Cheese baking powder biscuits Medium GI 65 GL 25 / 100 g 3/10 
Cheese Bread Loaf Medium GI 65 GL 25 / 100 g 4/10 Cheese flatbread Medium GI 65 GL 25 / 100 g 4/10 Cheese focaccia Medium GI 65 GL 25 / 100 g 4/10 Cheese kifla Medium GI 65 GL 25 / 100 g 4/10 
Chia Flour Bread Medium GI 60 GL 25 / 100 g 5.5/10 
Crumpet Medium GI 69 GL 25 / 100 g 4/10 Dinkel rye wrap Medium GI 55 GL 25 / 100 g 4/10 Fried mini calzones High GI 70 GL 25 / 100 g 2/10 Fried pirozhki with potato filling High GI 70 GL 25 / 100 g 4/10 
Gluten-Free Seed & Oat Crispbread Low GI 45 GL 25 / 100 g 6.5/10 
Grachamka Bread Medium GI 55 GL 25 / 100 g 5/10 Green spelt Low GI 40 GL 25 / 100 g 7.5/10 
High protein fusilli pasta Low GI 45 GL 25 / 100 g 7/10 High protein whole pasta Low GI 45 GL 25 / 100 g 7/10 
Hot honey pizza slice High GI 75 GL 25 / 100 g 3/10 
Jasmine rice High GI 89 GL 25 / 100 g 2/10 Multigrain baguette Medium GI 55 GL 25 / 100 g 6/10 
