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.
Brown brown and wild rice Low GI 50 GL 12 / 100 g 8/10 
Brown rice Low GI 50 GL 12 / 100 g 7.5/10 Brown rice medley Low GI 50 GL 12 / 100 g 7.5/10 
Brown rice quinoa blend Low GI 50 GL 12 / 100 g 7.5/10 Buckwheat dumplings with mushrooms and greens Low GI 45 GL 12 / 100 g 7/10 Bulgur quinoa mix Low GI 50 GL 12 / 100 g 7.5/10 
Chicken and buckwheat dumplings Medium GI 55 GL 12 / 100 g 6.5/10 Cooked spelt Low GI 45 GL 12 / 100 g 7.5/10 
Cultured brown rice Low GI 50 GL 12 / 100 g 7/10 Fish fingers whole wheat breaded Medium GI 55 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 Oatmeal with seeds Medium GI 55 GL 12 / 100 g 8/10 
Quinoa dumplings Low GI 50 GL 12 / 100 g 7/10 
Vegetable and hummus wrap (whole wheat tortilla) Low GI 45 GL 12 / 100 g 7.5/10 
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 Chocolate oatmeal Medium GI 65 GL 13 / 100 g 4/10 
Cooked wheat Low GI 41 GL 13 / 100 g 6/10 Dumplings with cabbage and mushrooms on whole grain spelt dough Low GI 48 GL 13 / 100 g 6.5/10 
Oats and chickpea flour dhokla Low GI 45 GL 13 / 100 g 7.5/10 Raw buckwheat flakes with almond butter and fresh raspberries Low GI 45 GL 13 / 100 g 7.5/10 Spelt quark pancake Medium GI 55 GL 13 / 100 g 5.5/10 
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 
Wholegrain pumpkin dumplings Medium GI 55 GL 13 / 100 g 7.5/10 
Whole Grain Gingerbread with Erythritol Low GI 35 GL 13.3 / 100 g 6/10 Cooked spelt Low GI 54 GL 14 / 100 g 7/10 
High protein whole pancake Medium GI 55 GL 14 / 100 g 7/10 Linseed chia buckwheat bread Low GI 45 GL 14 / 100 g 7/10 
Ravioli made with whole wheat flour and reduced sodium cheese filling Low GI 50 GL 14 / 100 g 6.5/10 
Whole grain flatbread with spinach and feta cheese Low GI 50 GL 14 / 100 g 6.5/10 
Whole wheat crepe Medium GI 55 GL 14 / 100 g 6.5/10 
Whole-grain oats baked with fresh berries and nuts, lightly sweetened Low GI 45 GL 14 / 100 g 7.5/10 
Yorkshire pudding (whole wheat or spelt flour) Medium GI 55 GL 14 / 100 g 6/10 
Red rice Medium GI 55 GL 14.1 / 100 g 6/10 
Whole Grain Yeast Cake with Erythritol Low GI 40 GL 14.4 / 100 g 6/10 
Whole pasta Low GI 48 GL 14.4 / 100 g 6/10 
Whole spaghetti Low GI 48 GL 14.4 / 100 g 6/10 
Baked doughnuts Low GI 40 GL 15 / 100 g 6/10 
French toast made with whole grain bread, less sugar, and baked Medium GI 55 GL 15 / 100 g 6.5/10 
Grilled cheese sandwich (whole grain bread, reduced-fat cheese) Medium GI 55 GL 15 / 100 g 6.5/10 
Krokiet Medium GI 55 GL 15 / 100 g 6/10 
Oat flakes, nuts, and chia seeds Low GI 40 GL 15 / 100 g 6.5/10 
Spelt Carrot Cake with Xylitol Low GI 40 GL 15 / 100 g 5/10 Spelt crepe Medium GI 55 GL 15 / 100 g 6/10 
Spelt pancake Medium GI 55 GL 15 / 100 g 6/10 
Sweet potato pancake Medium GI 55 GL 15 / 100 g 6.5/10 
Whole rye flour starter Low GI 40 GL 15 / 100 g 7/10 
Millet High GI 71 GL 15.9 / 100 g 5/10 Barley bread Low GI 35 GL 16 / 100 g 7/10 
Bread with seeds and whole grains Low GI 45 GL 16 / 100 g 7/10 
Buckwheat Pancakes with Sugar-Free Jam Low GI 50 GL 16 / 100 g 6/10 
Lentil and buckwheat dumplings Medium GI 55 GL 16 / 100 g 6/10 
Oat and banana pancake (no added sugar) Low GI 50 GL 16 / 100 g 7/10 Oatmeal nuts cocoa Low GI 50 GL 16 / 100 g 7.5/10 
Spelt and Sauerkraut Dumplings Medium GI 55 GL 16 / 100 g 6/10 
Sweet potato gnocchi Medium GI 60 GL 16 / 100 g 6/10 
Wheat dumplings with curd filling Medium GI 55 GL 16 / 100 g 6.5/10 
Whole grain bread with avocado Low GI 50 GL 16 / 100 g 7.5/10 
Whole Grain Oat Pastry Low GI 45 GL 16 / 100 g 7/10 
Wholegrain spelt flour sponge cake Low GI 40 GL 16 / 100 g 6/10 
Baked onion rings (whole grain breadcrumbs) Medium GI 55 GL 16.5 / 100 g 6/10 
Barley flatbread Low GI 35 GL 17 / 100 g 7.5/10 Cooked golden millet High GI 71 GL 17 / 100 g 5/10 Golden millet High GI 71 GL 17 / 100 g 7/10 
Whole cinnamon muffin Low GI 45 GL 17 / 100 g 7/10 Whole wheat psyllium dough Low GI 45 GL 17 / 100 g 7/10 Whole-grain sourdough bread with natural almond or peanut butter Low GI 50 GL 17.5 / 100 g 7/10 
Spelt bread with cottage cheese and chives Medium GI 55 GL 17.6 / 100 g 7/10 
Sprouted bread Low GI 53 GL 18 / 100 g 7/10 
100% whole wheat wrap (low gi, high fiber) Low GI 45 GL 18 / 100 g 7/10 
Flour roux Low GI 50 GL 18 / 100 g 5/10 
Homemade oat and nut biscuit (no added sugar) Low GI 40 GL 18 / 100 g 7/10 
Oats and flaxseed pita Low GI 45 GL 18 / 100 g 7/10 
Protein oat banana bar Low GI 40 GL 18 / 100 g 6/10 Spelt flour crepe Medium GI 55 GL 18 / 100 g 6/10 
Sprouted whole wheat starter Low GI 45 GL 18 / 100 g 8/10 
Whole Grain Bun with Cottage Cheese and Fruit Medium GI 55 GL 18 / 100 g 6.5/10 
Whole grain waffle Low GI 50 GL 18 / 100 g 6/10 Whole wheat spaetzle Medium GI 55 GL 18 / 100 g 7/10 
Lazy dumplings with spelt Medium GI 60 GL 19 / 100 g 4.5/10 
Sausage bun (spelt flour) Medium GI 60 GL 19 / 100 g 3/10 
Whole Grain Banana Bread Low GI 50 GL 19 / 100 g 6/10 
Whole grain waffle with hummus Medium GI 55 GL 19 / 100 g 7/10 
Whole Rye Grain Low GI 34 GL 19 / 100 g 8/10 Whole wheat pancakes Medium GI 55 GL 19 / 100 g 6.5/10 Whole whole wheat walnut bread Low GI 50 GL 19 / 100 g 7/10 
Multigrain bread Low GI 53 GL 19.1 / 100 g 6/10 
Dense whole grain rye bread Low GI 50 GL 20 / 100 g 7.5/10 
High protein cookie dough Low GI 45 GL 20 / 100 g 5/10 
No-bake energy bites (oats, nut butter, seeds, honey/dates) Low GI 45 GL 20 / 100 g 6/10 
Rye bread with seed mix toasted Low GI 50 GL 20 / 100 g 6/10 
Spelt and flaxseed bun Low GI 50 GL 20 / 100 g 5/10 
Spelt flour roll Low GI 50 GL 20 / 100 g 6/10 
Whole grain spelt bread toast Low GI 50 GL 20 / 100 g 7/10 
