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.
Oat flatbread Medium GI 55 GL 25 / 100 g 7/10 
Oat langos Medium GI 65 GL 25 / 100 g 5/10 
Pancake batter High GI 70 GL 25 / 100 g 3/10 Pork crackling scone Medium GI 65 GL 25 / 100 g 3/10 
Potato sandwich High GI 75 GL 25 / 100 g 3/10 Purple wheat bread Medium GI 55 GL 25 / 100 g 4/10 Rye banana bread Medium GI 55 GL 25 / 100 g 5/10 Seeded oatcakes Low GI 45 GL 25 / 100 g 6/10 
Soft tortilla Low GI 52 GL 25 / 100 g 4/10 Sprouted cereal grains Low GI 36 GL 25 / 100 g 8/10 Sprouted rye Low GI 35 GL 25 / 100 g 8/10 
Steamed rice cake High GI 70 GL 25 / 100 g 4/10 Steamed rice rolls High GI 78 GL 25 / 100 g 4/10 Sunflower bread Medium GI 60 GL 25 / 100 g 4/10 
Tortilla Low GI 52 GL 25 / 100 g 5/10 
Tortilla Medium GI 55 GL 25 / 100 g 4/10 Walnut roll Medium GI 60 GL 25 / 100 g 4/10 
Whole rye Low GI 34 GL 25 / 100 g 7/10 
Whole wheat flour crust Low GI 50 GL 25 / 100 g 7/10 
Whole wheat pretzel Low GI 50 GL 25 / 100 g 6/10 
Wholemeal roll Medium GI 55 GL 25 / 100 g 6/10 
Steel-cut oats and chia seeds Low GI 45 GL 25.2 / 100 g 8/10 
Sourdough Low GI 54 GL 25.9 / 100 g 6/10 Baked sourdough bread Low GI 54 GL 26 / 100 g 6/10 
Baked sourdough toast Low GI 54 GL 26 / 100 g 5/10 
Balance bread Medium GI 60 GL 26 / 100 g 6/10 Black rice Low GI 35 GL 26 / 100 g 7.5/10 
Brown baguette Medium GI 55 GL 26 / 100 g 6/10 
Cheese biscuit Medium GI 65 GL 26 / 100 g 3/10 Chickpea macaroni noodle uncooked Low GI 45 GL 26 / 100 g 7.5/10 
Classic Puff Pastry Medium GI 57 GL 26 / 100 g 2/10 
Country-style bread Medium GI 58 GL 26 / 100 g 5.5/10 
Flour tortilla Low GI 52 GL 26 / 100 g 4/10 
Margherita pizza High GI 80 GL 26 / 100 g 3/10 
Neapolitan pizza High GI 80 GL 26 / 100 g 3/10 Norwegian bread Medium GI 60 GL 26 / 100 g 6/10 
Oat bread Medium GI 60 GL 26 / 100 g 6/10 
Pearl couscous High GI 72 GL 26 / 100 g 3.5/10 Puttu High GI 75 GL 26 / 100 g 5/10 
Quick barley grits Low GI 35 GL 26 / 100 g 7/10 
Roasted barley powder (malt powder) Low GI 35 GL 26 / 100 g 6/10 
Rye bread with cranberries Medium GI 55 GL 26 / 100 g 5.5/10 
Rye flour Low GI 34 GL 26 / 100 g 7/10 Rye muffin Medium GI 55 GL 26 / 100 g 6/10 Salty pastry Medium GI 65 GL 26 / 100 g 3/10 
Sourdough bread bowl Low GI 54 GL 26 / 100 g 6/10 Sourdough onion bread Medium GI 55 GL 26 / 100 g 5/10 
Spelt Pizza Dough Low GI 54 GL 26 / 100 g 6/10 Spelt tortilla Medium GI 55 GL 26 / 100 g 6/10 Spelt wrap Medium GI 55 GL 26 / 100 g 6/10 
Teff Low GI 35 GL 26 / 100 g 8/10 
Tempura batter High GI 75 GL 26 / 100 g 2/10 
Wheat Tortilla Low GI 52 GL 26 / 100 g 3/10 Whole durum wheat bread Medium GI 55 GL 26 / 100 g 7/10 Whole grain spelt flour dough Medium GI 55 GL 26 / 100 g 6/10 
Whole oat crackers (low sugar) Low GI 40 GL 26 / 100 g 5/10 
Whole rye grains Low GI 34 GL 26 / 100 g 6/10 
Whole wheat flatbread (roti/chapati) Low GI 52 GL 26 / 100 g 7/10 
Whole wheat hot dog roll Medium GI 60 GL 26 / 100 g 6/10 
Whole wheat roti (indian flatbread) Low GI 52 GL 26 / 100 g 7/10 
Fiber one cereal original Low GI 33 GL 26.4 / 100 g 8/10 Almond crackers Low GI 45 GL 27 / 100 g 5/10 Carob rusks Low GI 45 GL 27 / 100 g 6/10 
Cornbread with Pumpkin and Sunflower Seeds Medium GI 65 GL 27 / 100 g 5/10 
Eggo waffles High GI 76 GL 27 / 100 g 2/10 
Einkorn wheat Low GI 40 GL 27 / 100 g 7/10 High protein bagel Medium GI 65 GL 27 / 100 g 5/10 
High protein pizza cracker Medium GI 60 GL 27 / 100 g 4/10 High-fiber crispbreads Low GI 45 GL 27 / 100 g 6/10 
High-fiber flour Low GI 45 GL 27 / 100 g 7/10 
Muesli (rolled oats, nuts, seeds, dried fruit, no added sugars) Low GI 45 GL 27 / 100 g 4/10 Oat balls Low GI 45 GL 27 / 100 g 6.5/10 Oat germ Medium GI 55 GL 27 / 100 g 8/10 Organic whole grain and seed blend Low GI 45 GL 27 / 100 g 8/10 
Pão de Queijo High GI 70 GL 27 / 100 g 4/10 
Pastry dough Medium GI 60 GL 27 / 100 g 3/10 
Peasant bread Medium GI 60 GL 27 / 100 g 5/10 Pizza bun High GI 70 GL 27 / 100 g 3/10 
Rye roll Medium GI 58 GL 27 / 100 g 6/10 
Sourdough roll Low GI 54 GL 27 / 100 g 6/10 
Spinach tortilla Medium GI 60 GL 27 / 100 g 4/10 
Whole Grain Muesli with Nuts & Freeze-Dried Cherries Low GI 45 GL 27 / 100 g 7.5/10 
Whole wheat linguine Low GI 37 GL 27 / 100 g 7.5/10 مناقيش زعتر (Manakish Zaatar) Medium GI 65 GL 27 / 100 g 4/10 Bread with dried fruit and nuts Medium GI 55 GL 27.5 / 100 g 5/10 Flaxseed rusk Low GI 50 GL 27.5 / 100 g 6/10 
Sourdough bread Low GI 54 GL 27.5 / 100 g 6/10 
Freekeh (roasted green wheat) Low GI 43 GL 27.9 / 100 g 8/10 Alkaline porridge Low GI 45 GL 28 / 100 g 7.5/10 Baked rye bread Medium GI 58 GL 28 / 100 g 6/10 
Brown toast Medium GI 65 GL 28 / 100 g 6/10 Cheese bun High GI 70 GL 28 / 100 g 4/10 
Cheese naan High GI 70 GL 28 / 100 g 3/10 
Cheese roll High GI 70 GL 28 / 100 g 2/10 Dehydrated rye sourdough Medium GI 55 GL 28 / 100 g 6/10 
Dumpling wrapper Medium GI 60 GL 28 / 100 g 3/10 English muffin peanut butter jelly Medium GI 65 GL 28 / 100 g 3/10 
Farro (emmer wheat) Low GI 40 GL 28 / 100 g 7/10 Focaccia with spelt flour Medium GI 60 GL 28 / 100 g 5/10 
Garlic bread High GI 70 GL 28 / 100 g 4/10 
