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 toast Medium GI 58 GL 23.8 / 100 g 6.5/10 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 Chakuli pitha Medium GI 68 GL 24 / 100 g 5/10 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 crepe High GI 75 GL 24 / 100 g 4/10 Gluten free lactose free pizza High GI 70 GL 24 / 100 g 3/10 
Gluten-free penne rigate High GI 75 GL 24 / 100 g 3/10 Ketchup rice High GI 75 GL 24 / 100 g 4/10 Mini pizza High GI 70 GL 24 / 100 g 2/10 Pumpkin mantou Medium GI 65 GL 24 / 100 g 4.5/10 
Rich Batter High GI 75 GL 24 / 100 g 3/10 Roasted multigrain bread Medium GI 55 GL 24 / 100 g 6/10 
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 Waffle batter High GI 75 GL 24 / 100 g 4/10 Wheat muffin Medium GI 55 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 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 flour tube Low GI 50 GL 24 / 100 g 7/10 
Classic gnocchi Medium GI 68 GL 24.4 / 100 g 3/10 
Classic Puff Pastry Medium GI 57 GL 24.4 / 100 g 2/10 
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 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 Borek pastry Medium GI 65 GL 25 / 100 g 4/10 
Bread dumpling High GI 70 GL 25 / 100 g 3/10 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 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 
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 Multigrain pizza dough Medium GI 55 GL 25 / 100 g 6/10 
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 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 Spelt buttermilk bread Medium GI 55 GL 25 / 100 g 6/10 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 
Tortilla Low GI 52 GL 25 / 100 g 5/10 
Tortilla Medium GI 55 GL 25 / 100 g 4/10 Tramezzini sandwich High GI 70 GL 25 / 100 g 4/10 Wheat flatbread Medium GI 55 GL 25 / 100 g 7/10 Whole flatbread Medium GI 55 GL 25 / 100 g 7/10 
Whole rye Low GI 34 GL 25 / 100 g 7/10 Whole wheat flatbread Medium GI 55 GL 25 / 100 g 7/10 
Whole wheat flour crust Low GI 50 GL 25 / 100 g 7/10 Whole wheat muffin Medium GI 55 GL 25 / 100 g 6/10 
Whole wheat pretzel Low GI 50 GL 25 / 100 g 6/10 Yeast dough pastry with cabbage Medium GI 65 GL 25 / 100 g 4/10 
Steel-cut oats and chia seeds Low GI 45 GL 25.2 / 100 g 8/10 
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 
Flour tortilla Low GI 52 GL 26 / 100 g 4/10 High protein granola Medium GI 55 GL 26 / 100 g 5/10 
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 Peanut butter sandwich Medium GI 65 GL 26 / 100 g 4/10 
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 muffin Medium GI 55 GL 26 / 100 g 6/10 Salty pastry Medium GI 65 GL 26 / 100 g 3/10 Sourdough onion bread Medium GI 55 GL 26 / 100 g 5/10 
