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.
Dave's Killer 21 Whole Grains & Seeds Bread Low GI 53 GL 23 / 100 g 6/10 
Dave's Killer Bread Low GI 53 GL 23 / 100 g 6/10 
Rolled quinoa flakes Low GI 35 GL 23 / 100 g 6/10 
Rye roll with grains Medium GI 55 GL 23 / 100 g 6/10 
Whole grain croissant Medium GI 55 GL 23 / 100 g 3/10 
Whole grain muffin Medium GI 55 GL 23 / 100 g 4/10 
Whole grain pinsa Medium GI 55 GL 23 / 100 g 6/10 
Whole grain wrap Low GI 50 GL 23 / 100 g 7/10 
Whole wheat pizza dough Low GI 50 GL 23 / 100 g 5/10 
Whole wheat sourdough bread Low GI 54 GL 23 / 100 g 7/10 
Whole wheat sub roll Low GI 50 GL 23 / 100 g 5/10 
Graham Roll Low GI 50 GL 24 / 100 g 5/10 
Naked Oats Low GI 40 GL 24 / 100 g 7.5/10 
Sourdough spelt bread slice Low GI 54 GL 24 / 100 g 6.5/10 
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 
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 green bun Medium GI 55 GL 24 / 100 g 6/10 
Whole wheat wonton wrapper Low GI 50 GL 24 / 100 g 7/10 
Wholemeal bread with grains Medium GI 55 GL 24 / 100 g 6.5/10 
Wholemeal flour tube Low GI 50 GL 24 / 100 g 7/10 
Oat and flaxseed crust with minimal sweetener Low GI 45 GL 24.8 / 100 g 7.5/10 
12 grain bread Medium GI 55 GL 25 / 100 g 6/10 
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 
Baked whole wheat donut (no added sugar) Medium GI 55 GL 25 / 100 g 6.5/10 
Dinkel rye wrap Medium GI 55 GL 25 / 100 g 4/10 
Gluten-Free Seed & Oat Crispbread Low GI 45 GL 25 / 100 g 6.5/10 
Oatmeal cookies Low GI 45 GL 25 / 100 g 6/10 
Whole rye Low GI 34 GL 25 / 100 g 7/10 
Whole wheat flour crust Low GI 50 GL 25 / 100 g 7/10 
Whole wheat pretzel Low GI 50 GL 25 / 100 g 6/10 
Wholemeal roll Medium GI 55 GL 25 / 100 g 6/10 
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 
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 
Spelt Pizza Dough Low GI 54 GL 26 / 100 g 6/10 
Teff Low GI 35 GL 26 / 100 g 8/10 
Whole oat crackers (low sugar) Low GI 40 GL 26 / 100 g 5/10 
Whole rye grains Low GI 34 GL 26 / 100 g 6/10 
Whole wheat flatbread (roti/chapati) Low GI 52 GL 26 / 100 g 7/10 
Whole wheat hot dog roll Medium GI 60 GL 26 / 100 g 6/10 
Whole wheat roti (indian flatbread) Low GI 52 GL 26 / 100 g 7/10 
Einkorn wheat Low GI 40 GL 27 / 100 g 7/10 
Muesli (rolled oats, nuts, seeds, dried fruit, no added sugars) Low GI 45 GL 27 / 100 g 4/10 
Whole Grain Muesli with Nuts & Freeze-Dried Cherries Low GI 45 GL 27 / 100 g 7.5/10 
Whole wheat linguine Low GI 37 GL 27 / 100 g 7.5/10 
Freekeh (roasted green wheat) Low GI 43 GL 27.9 / 100 g 8/10 
Brown toast Medium GI 65 GL 28 / 100 g 6/10 
Farro (emmer wheat) Low GI 40 GL 28 / 100 g 7/10 
Rye flour type 2000 Low GI 45 GL 28 / 100 g 7/10 
Whole wheat pita bread Medium GI 57 GL 28 / 100 g 6.5/10 
Cheesecake Factory Brown Bread Medium GI 55 GL 29 / 100 g 4/10 
Lasagna noodles Low GI 45 GL 29 / 100 g 7.5/10 
Mary's Gone Crackers 7 Herb Crackers Low GI 45 GL 29 / 100 g 7/10 
Multigrain crispbread Low GI 45 GL 29 / 100 g 7/10 
Quinoa bread slice Medium GI 65 GL 29 / 100 g 6/10 
Spelt flour pastry with jam Medium GI 60 GL 29 / 100 g 4/10 
Spelt roll Medium GI 60 GL 29 / 100 g 5/10 
Wasa Rye Crispbread Low GI 45 GL 29 / 100 g 7/10 
Whole grain durum wheat pasta Low GI 45 GL 29 / 100 g 6.5/10 
Whole grain noodles Low GI 45 GL 29 / 100 g 7/10 
Whole grain pasta Low GI 45 GL 29 / 100 g 6/10 
Whole wheat fusilli Low GI 45 GL 29 / 100 g 6/10 
Whole grain crispbread Low GI 45 GL 29.3 / 100 g 8/10 
Whole grain rye crispbread Low GI 45 GL 29.3 / 100 g 6/10 
Wholegrain rye crispbread Low GI 45 GL 29.3 / 100 g 7.5/10 
Dorset Cereals Classic Fruit, Nuts & Seeds Muesli Low GI 50 GL 30 / 100 g 7/10 
Homemade oatmeal cookie (whole grain oats, no added sugars) Low GI 50 GL 30 / 100 g 6/10 
Oatcakes (100% whole oats, no added sugar) Low GI 45 GL 30 / 100 g 7.5/10 Organic whole ground blue corn Low GI 40 GL 30 / 100 g 5/10 
Sprouted oat Low GI 45 GL 30 / 100 g 6/10 
Wasa Original Crispbread Low GI 45 GL 30 / 100 g 7/10 
Wheat Low GI 41 GL 30 / 100 g 6/10 
Wheat grain Low GI 41 GL 30 / 100 g 6/10 
Whole grain berry bar (less added sugar) Low GI 50 GL 30 / 100 g 6.5/10 Whole grain cracker with dark chocolate Low GI 50 GL 30 / 100 g 5/10 
Buckwheat baguette Medium GI 65 GL 31 / 100 g 4/10 
Emmer wheat flour Low GI 45 GL 31 / 100 g 7/10 
Hot dog bun with seeds and spelt flour Medium GI 65 GL 31 / 100 g 4/10 
Light Spelt Bread Medium GI 65 GL 31 / 100 g 4/10 
Multigrain bagel half Medium GI 65 GL 31 / 100 g 4/10 
Sprouted whole crackers Low GI 45 GL 31 / 100 g 6/10 
Whole wheat pasta (orzo or stelline shape) Low GI 45 GL 31 / 100 g 7.5/10 
Whole wheat penne pasta Low GI 45 GL 31 / 100 g 7/10 
Whole wheat soba noodles Low GI 45 GL 31 / 100 g 6/10 
Whole wheat spaghetti Low GI 45 GL 31 / 100 g 6/10 
Black rice (whole grain) Low GI 42 GL 31.5 / 100 g 8/10 
100% buckwheat noodles (soba) Low GI 45 GL 32 / 100 g 6/10 
Bird's tongue seeds Low GI 45 GL 32 / 100 g 5/10 
Brown wheat pasta Low GI 45 GL 32 / 100 g 7/10 
Cracked wheat Low GI 45 GL 32 / 100 g 7/10 
Khorasan wheat Low GI 45 GL 32 / 100 g 7.5/10 
Spelt pasta Low GI 45 GL 32 / 100 g 6.5/10 
Whole grain rotini pasta Low GI 45 GL 32 / 100 g 7/10 
12-grain bagel Medium GI 65 GL 33 / 100 g 5/10 
