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.
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 
High protein whole pancake Medium GI 55 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 
Whole Grain Yeast Cake with Erythritol Low GI 40 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 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 
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 
Ezekiel Sprouted Grain Bread Low GI 36 GL 16 / 100 g 7.5/10 
Lentil and buckwheat dumplings Medium GI 55 GL 16 / 100 g 6/10 
Multigrain Seed Bread Low GI 45 GL 16 / 100 g 6/10 
Oat and banana pancake (no added sugar) Low GI 50 GL 16 / 100 g 7/10 
Spelt and Sauerkraut Dumplings Medium GI 55 GL 16 / 100 g 6/10 
Sprouted whole grain bread Low GI 36 GL 16 / 100 g 7/10 
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 
100% whole grain thin sandwich bread Low GI 45 GL 17 / 100 g 6/10 
Barley flatbread Low GI 35 GL 17 / 100 g 7.5/10 
Millet High GI 71 GL 17 / 100 g 5/10 
Whole cinnamon muffin Low GI 45 GL 17 / 100 g 7/10 
Spelt bread with cottage cheese and chives Medium GI 55 GL 17.6 / 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 
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 
100% whole wheat and seed bread Low GI 50 GL 19 / 100 g 6/10 
Homemade whole grain and seed bread (no added sugar or preservatives) Low GI 50 GL 19 / 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 
Sourdough bread with flaxseed and pumpkin seeds Low GI 50 GL 19 / 100 g 7/10 
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 
100% rye bread (pumpernickel-style) Low GI 50 GL 20 / 100 g 6/10 
Dark bread roll with seeds Low GI 50 GL 20 / 100 g 6/10 
Dense whole grain rye bread Low GI 50 GL 20 / 100 g 7.5/10 
Fitness triangle roll Low GI 50 GL 20 / 100 g 4/10 
Fitness Whole Grain Bun Low GI 50 GL 20 / 100 g 6.5/10 
Granary Bread Low GI 50 GL 20 / 100 g 6/10 
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 
Organic Whole Wheat Bread Low GI 50 GL 20 / 100 g 6/10 
Pearl barley Low GI 25 GL 20 / 100 g 7/10 
Powerseed bread Low GI 50 GL 20 / 100 g 7/10 
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 
Whole grain wheat roll with pumpkin seeds Low GI 50 GL 20 / 100 g 7/10 
Whole rye bread (100% whole rye flour) Low GI 50 GL 20 / 100 g 7/10 
Whole wheat bread (with bran and germ) Low GI 50 GL 20 / 100 g 6/10 
Whole wheat garlic knots (less oil, minimal sugar) Low GI 50 GL 20 / 100 g 6.5/10 
Whole wheat pastry dough (lower fat) Low GI 50 GL 20 / 100 g 6/10 
Whole wheat tortilla Low GI 45 GL 20 / 100 g 6/10 
Wholegrain buckwheat bread Low GI 50 GL 20 / 100 g 7/10 
Wholemeal rye flour pizza crust Low GI 50 GL 20 / 100 g 7/10 
Whole wheat toast Low GI 50 GL 20.5 / 100 g 7/10 
100% Rye Sourdough Bread Low GI 50 GL 21 / 100 g 7/10 
Amaranth crispbread Low GI 35 GL 21 / 100 g 7.5/10 
Bran and Flaxseed Bread Medium GI 55 GL 21 / 100 g 6/10 
Roasted barley Low GI 28 GL 21 / 100 g 7/10 
Traditional rye bread (high whole grain, high fiber) Low GI 50 GL 21 / 100 g 7.5/10 
Whole barley flour Low GI 28 GL 21 / 100 g 7/10 
Whole garlic toast Medium GI 55 GL 21 / 100 g 7/10 
Whole wheat orange muffin (reduced sugar) Low GI 50 GL 21 / 100 g 6/10 
Whole wheat spelt flour dough Low GI 50 GL 21 / 100 g 6/10 
Wholegrain spelt flour baked product Low GI 50 GL 21 / 100 g 7/10 
Black bread Low GI 50 GL 22 / 100 g 6.5/10 
Keto multigrain bread Low GI 50 GL 22 / 100 g 6/10 
Multigrain bread Low GI 50 GL 22 / 100 g 6/10 
Multigrain roll Low GI 50 GL 22 / 100 g 6/10 
Nature's Own 100% Whole Grain Bread Low GI 50 GL 22 / 100 g 7/10 
Pumpernickel bread Low GI 45 GL 22 / 100 g 7/10 
Quinoa and amaranth bread Medium GI 55 GL 22 / 100 g 6/10 
Seeded rye bread Low GI 50 GL 22 / 100 g 6/10 
Slice of rye-spelt bread Low GI 50 GL 22 / 100 g 6.5/10 
Whole grain wheat product (e.g., wheat berries) Low GI 30 GL 22 / 100 g 6/10 
Wholegrain amaranth bread Medium GI 55 GL 22 / 100 g 7/10 
21-Seed Bread Low GI 53 GL 23 / 100 g 4/10 
Amaranth (whole grain) Low GI 35 GL 23 / 100 g 7/10 
