Whole-grain foods
396 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.
Roasted barley beverage (caffeine-free) Low GI 15 GL 1 / 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 Grain Mustard Low GI 35 GL 2 / 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 
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 
Turkey, white bean, and quinoa chili Low GI 38 GL 5 / 100 g 7.5/10 
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 
Spelt bran Low GI 15 GL 6.5 / 100 g 9.5/10 
Barley pilaf Low GI 28 GL 7 / 100 g 7.5/10 
Buckwheat Pancake with Turkey and Spinach Low GI 45 GL 7 / 100 g 7/10 
Cooked oats Medium GI 58 GL 7 / 100 g 7/10 
Lentil and quinoa salad with vegetables and herbs Low GI 35 GL 7 / 100 g 8/10 
Plain Oatmeal Medium GI 55 GL 7 / 100 g 7/10 
Quinoa flakes with almond milk Low GI 50 GL 7 / 100 g 7.5/10 
Barley (whole grain, cooked) Low GI 28 GL 7.9 / 100 g 7/10 
Barley and chickpeas (cooked, mixed) Low GI 30 GL 8 / 100 g 8/10 
Barley soaked overnight Low GI 28 GL 8 / 100 g 8/10 
Bean and barley mix Low GI 35 GL 8 / 100 g 8/10 
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 
Cooked barley Low GI 35 GL 9 / 100 g 8/10 
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 
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 
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 
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 
Maize Grain Low GI 52 GL 10 / 100 g 7/10 
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 
Oatmeal with Fresh Pineapple Medium GI 55 GL 10 / 100 g 7.5/10 
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 
Wild rice Low GI 45 GL 10 / 100 g 8/10 
Yellow corn Low GI 52 GL 10 / 100 g 7/10 
Buckwheat pancakes (galettes) Low GI 50 GL 11 / 100 g 7/10 
Cooked Quinoa Low GI 53 GL 11 / 100 g 7/10 
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 
Quinoa (cooked) Low GI 53 GL 11 / 100 g 7/10 
Seed and Grain Bread Low GI 45 GL 11 / 100 g 8/10 
Sprouted millet Low GI 50 GL 11 / 100 g 6/10 
Tri-color quinoa Low GI 53 GL 11 / 100 g 7.5/10 
Whole grain quinoa with lime juice and cilantro Low GI 53 GL 11 / 100 g 7.8/10 
Cooked quinoa Low GI 53 GL 11.3 / 100 g 8/10 
Baked pie with whole grain crust and mixed vegetables Low GI 45 GL 12 / 100 g 7/10 
Barley Low GI 50 GL 12 / 100 g 6/10 
Boiled whole grain pasta Low GI 45 GL 12 / 100 g 7/10 
Chicken and buckwheat dumplings Medium GI 55 GL 12 / 100 g 6.5/10 
Cultured brown rice Low GI 50 GL 12 / 100 g 7/10 
Long grain brown rice Low GI 50 GL 12 / 100 g 6/10 
Millet pudding Medium GI 65 GL 12 / 100 g 6.5/10 
Mixed grains Low GI 50 GL 12 / 100 g 6/10 
Oat & Whey Protein Pancake Medium GI 55 GL 12 / 100 g 6.5/10 
Quinoa dumplings Low GI 50 GL 12 / 100 g 7/10 
Sprouted whole brown rice Low GI 54 GL 12 / 100 g 7.5/10 
Vegetable and hummus wrap (whole wheat tortilla) Low GI 45 GL 12 / 100 g 7.5/10 
Whole grain brown rice Low GI 50 GL 12 / 100 g 5/10 
Whole Spelt Carrot Cake Low GI 35 GL 12 / 100 g 6/10 
Whole wheat couscous Low GI 50 GL 12 / 100 g 6/10 
Brown basmati rice cooked Low GI 50 GL 13 / 100 g 7/10 
Oats and chickpea flour dhokla Low GI 45 GL 13 / 100 g 7.5/10 
Sprouted grain and legume bread (thin-sliced) Low GI 36 GL 13 / 100 g 8/10 
Whole grain bread with chickpea paste and mushrooms Low GI 45 GL 13 / 100 g 7/10 
Whole grain dumplings with lentil filling Low GI 45 GL 13 / 100 g 7/10 
Whole grain flour dumplings with cheese and spinach Low GI 50 GL 13 / 100 g 6.5/10 
Whole grain tortilla with black beans and vegetables Low GI 45 GL 13 / 100 g 7.5/10 
Wholegrain dough pierogi with buckwheat and mushrooms Low GI 45 GL 13 / 100 g 7/10 
