Whole-grain foods
467 foods
Grains and grain products made from the whole kernel: bran, germ and endosperm. Compared with refined grains they keep more fiber and tend to have a lower glycemic index. 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.
Amaranth greens Low GI 15 GL 1 / 100 g 10/10 Boiled amaranth greens Low GI 15 GL 1 / 100 g 10/10 Manchurian wild rice Low GI 20 GL 1 / 100 g 9/10 
Roasted barley beverage (caffeine-free) Low GI 15 GL 1 / 100 g 7/10 Sorghum leaves Low GI 15 GL 1 / 100 g 9/10 Homemade rye sourdough soup Low GI 40 GL 2 / 100 g 7/10 
Light chicken broth stew with quinoa and non-starchy vegetables Low GI 40 GL 2 / 100 g 8.5/10 
Whole mustard Low GI 35 GL 2.4 / 100 g 9/10 
Homemade Chicken Broth with Wholewheat Noodles Low GI 45 GL 2.5 / 100 g 7/10 
Beef and Barley Vegetable Stew Low GI 45 GL 3 / 100 g 8.5/10 Sour rye soup with buckwheat sourdough Low GI 45 GL 3 / 100 g 7/10 
Vegetable broth with buckwheat noodles Low GI 45 GL 3 / 100 g 7/10 
Mushroom and barley soup Low GI 45 GL 4 / 100 g 4/10 
Mushroom and barley stew Low GI 35 GL 4 / 100 g 8/10 
Sour soup with whole grain flour and lentils Low GI 45 GL 4 / 100 g 7/10 
Tomato vegetable barley soup Low GI 45 GL 4 / 100 g 7/10 
Buckwheat, edamame, and arugula salad Low GI 35 GL 5 / 100 g 9/10 
Lean turkey quinoa Low GI 45 GL 5 / 100 g 8/10 
Legumes and farro soup Low GI 38 GL 5 / 100 g 7.5/10 
Steamed mackerel with broccoli and quinoa Low GI 45 GL 5 / 100 g 8.5/10 
Stuffed cabbage roll Low GI 45 GL 5 / 100 g 7/10 Tomatoes stuffed with quinoa, herbs, and lean ground turkey or lentils Low GI 40 GL 5 / 100 g 8/10 
Turkey, white bean, and quinoa chili Low GI 38 GL 5 / 100 g 7.5/10 
Plain Oatmeal Medium GI 55 GL 5.7 / 100 g 7/10 
Green bean, quinoa, and cherry tomato salad with light vinaigrette Low GI 45 GL 6 / 100 g 8.5/10 
Lean chicken breast stir-fried with assorted vegetables and served with brown rice Low GI 45 GL 6 / 100 g 8/10 
Mushroom Quinoa Veggie Burger Patty Low GI 40 GL 6 / 100 g 7/10 
Seeds Low GI 30 GL 6 / 100 g 7/10 Stuffed bell peppers with quinoa, feta, and spinach Low GI 45 GL 6 / 100 g 8/10 
Spelt bran Low GI 15 GL 6.5 / 100 g 9.5/10 
Cooked oat Medium GI 55 GL 6.6 / 100 g 7/10 
Barley pilaf Low GI 28 GL 7 / 100 g 7.5/10 Boiled oatmeal Medium GI 58 GL 7 / 100 g 7.5/10 
Buckwheat Pancake with Turkey and Spinach Low GI 45 GL 7 / 100 g 7/10 
Lentil and quinoa salad with vegetables and herbs Low GI 35 GL 7 / 100 g 8/10 
Quinoa flakes with almond milk Low GI 50 GL 7 / 100 g 7.5/10 
Barley and chickpeas (cooked, mixed) Low GI 30 GL 8 / 100 g 8/10 Barley risotto Low GI 35 GL 8 / 100 g 7/10 
Bean and barley mix Low GI 35 GL 8 / 100 g 8/10 Boiled barley Low GI 28 GL 8 / 100 g 7.5/10 
Buckwheat Pancakes with Vegetables and Feta Low GI 45 GL 8 / 100 g 7.5/10 
Buckwheat porridge Low GI 45 GL 8 / 100 g 8/10 
Millet Cheesecake Low GI 45 GL 8 / 100 g 6.5/10 
Quinoa and vegetable salad with light dressing Low GI 50 GL 8 / 100 g 8/10 
Quinoa with Chickpeas and Vegetables Low GI 40 GL 8 / 100 g 8/10 
Stuffed cabbage leaves with lentils and brown rice in tomato sauce Low GI 45 GL 8 / 100 g 8/10 
Whole grain flour omelette Low GI 45 GL 8 / 100 g 7.5/10 
Wholemeal flour quiche Low GI 40 GL 8 / 100 g 6.5/10 
Cherry Chia Oatmeal Low GI 45 GL 8.1 / 100 g 8/10 
Rolled oats soaked with chia seeds, nuts, unsweetened milk, and berries Low GI 45 GL 8.1 / 100 g 8/10 
Whole grain wheat product (e.g., wheat berries) Low GI 30 GL 8.3 / 100 g 6/10 
Buckwheat noodles Low GI 45 GL 9 / 100 g 7/10 Buckwheat with ground meat Low GI 50 GL 9 / 100 g 7/10 Cooked bulgur Low GI 48 GL 9 / 100 g 7/10 Lentil bolognese with whole grain pasta Low GI 45 GL 9 / 100 g 8/10 Oatmeal with raspberry apple banana skyr Medium GI 55 GL 9 / 100 g 7/10 
Quinoa vegetable stuffing Low GI 45 GL 9 / 100 g 8.5/10 
Salmon and quinoa hand roll Low GI 50 GL 9 / 100 g 8/10 
Savory chicken and mushroom pie with whole grain crust Low GI 45 GL 9 / 100 g 7/10 Sugar free raspberry oatmeal Low GI 50 GL 9 / 100 g 7/10 
Whole grain pasta with homemade no-added-sugar tomato sauce Low GI 45 GL 9 / 100 g 7.5/10 
Whole oat sourdough starter Low GI 40 GL 9 / 100 g 8/10 
Wholegrain pastry with lean turkey meat Low GI 45 GL 9 / 100 g 7/10 
Wild rice, mushroom, and herb stuffing Low GI 45 GL 9 / 100 g 8/10 
Cooked quinoa Low GI 53 GL 9.8 / 100 g 7/10 Apple crumble overnight oats Low GI 50 GL 10 / 100 g 6/10 
Baked whole wheat vegetable spring roll Low GI 45 GL 10 / 100 g 7.5/10 
Buckwheat starter Low GI 49 GL 10 / 100 g 8/10 Bulgur salad Low GI 48 GL 10 / 100 g 7/10 
Chicken and vegetable whole wheat dumplings Low GI 45 GL 10 / 100 g 7.5/10 
Cooked quinoa and black beans blend Low GI 45 GL 10 / 100 g 8/10 
Fermented steamed cake (quinoa and lentils) Low GI 45 GL 10 / 100 g 8/10 
Lean turkey patty on whole grain bun (no sugary sauces or cheese) Low GI 50 GL 10 / 100 g 7.5/10 
Millet porridge cooked with almond milk with raspberry mousse Medium GI 65 GL 10 / 100 g 6/10 
Millet pudding with vanilla and xylitol Low GI 50 GL 10 / 100 g 6/10 Millet salad Low GI 52 GL 10 / 100 g 7.5/10 
Oatmeal with Fresh Pineapple Medium GI 55 GL 10 / 100 g 7.5/10 Oatmeal with fruit Medium GI 55 GL 10 / 100 g 7.5/10 Oatmeal with strawberries and nuts Low GI 50 GL 10 / 100 g 8/10 Spelt porridge Low GI 45 GL 10 / 100 g 7/10 
Tofu Whole Grain Rice Paper Rolls Low GI 48 GL 10 / 100 g 7/10 
Vegetable and quinoa patty (baked) Low GI 45 GL 10 / 100 g 8/10 
Whole grain brown rice and lentil blend Low GI 45 GL 10 / 100 g 8/10 
Whole grain corn Low GI 52 GL 10 / 100 g 7/10 
Whole wheat macaroni with reduced-fat cheese sauce Low GI 50 GL 10 / 100 g 7/10 Whole-grain wrap with cottage cheese, fresh herbs, and vegetables Low GI 48 GL 10 / 100 g 7.5/10 
Wild rice Low GI 45 GL 10 / 100 g 8/10 Wild rice veggie mix Low GI 45 GL 10 / 100 g 8/10 
Black rice Low GI 42 GL 10.6 / 100 g 8/10 
Cooked buckwheat Low GI 54 GL 10.8 / 100 g 7/10 
Buckwheat pancakes (galettes) Low GI 50 GL 11 / 100 g 7/10 Chocolate overnight oats Low GI 50 GL 11 / 100 g 6/10 
Full fat sprouted corn Low GI 52 GL 11 / 100 g 6/10 
Oatmeal with Plum Jam Medium GI 55 GL 11 / 100 g 7/10 
Plant-based hand roll (tofu, brown rice) Low GI 50 GL 11 / 100 g 7.5/10 
Sprouted millet Low GI 50 GL 11 / 100 g 6/10 
Wheat free seed bread Low GI 45 GL 11 / 100 g 8/10 
Whole grain quinoa with lime juice and cilantro Low GI 53 GL 11 / 100 g 7.8/10 
Baked pie with whole grain crust and mixed vegetables Low GI 45 GL 12 / 100 g 7/10 Brown and wild rice Low GI 50 GL 12 / 100 g 7.5/10 
