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.
Whole spelt bread Low GI 50 GL 20 / 100 g 7/10 Whole wheat bread with butter Medium GI 55 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 Whole wheat walnut bread Low GI 50 GL 20 / 100 g 7/10 
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 
Amaranth crispbread Low GI 35 GL 21 / 100 g 7.5/10 Apple cake with oats and cinnamon Medium GI 55 GL 21 / 100 g 4/10 Banana spelt waffle Medium GI 55 GL 21 / 100 g 6/10 
Bran and Flaxseed Bread Medium GI 55 GL 21 / 100 g 6/10 Cooked whole whole wheat bread with butter Medium GI 55 GL 21 / 100 g 6/10 Spelt sourdough bread roll Low GI 50 GL 21 / 100 g 7/10 
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 spelt sourdough bread roll Low GI 50 GL 21 / 100 g 7/10 
Whole wheat orange muffin (reduced sugar) Low GI 50 GL 21 / 100 g 6/10 Whole wheat plum cake Medium GI 55 GL 21 / 100 g 5/10 
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 Buckwheat 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 
Slice of rye-spelt bread Low GI 50 GL 22 / 100 g 6.5/10 Spelt whole grain roll Low GI 50 GL 22 / 100 g 5/10 Whole wheat egg bread Medium GI 55 GL 22 / 100 g 7/10 
Wholegrain amaranth bread Medium GI 55 GL 22 / 100 g 7/10 
Amaranth (whole grain) Low GI 35 GL 23 / 100 g 7/10 Amaranth flour Low GI 35 GL 23 / 100 g 6/10 
Rolled quinoa flakes Low GI 35 GL 23 / 100 g 6/10 Sunflower spelt bread Medium GI 55 GL 23 / 100 g 6/10 
Whole grain croissant Medium GI 55 GL 23 / 100 g 3/10 Whole grain dough Low GI 50 GL 23 / 100 g 7/10 
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 croissant Medium GI 55 GL 23 / 100 g 5/10 Whole wheat piadina Low GI 50 GL 23 / 100 g 7/10 Whole wheat pinsa Medium GI 55 GL 23 / 100 g 7/10 
Whole wheat sub roll Low GI 50 GL 23 / 100 g 5/10 Whole whole wheat croissant Medium GI 55 GL 23 / 100 g 6/10 
Sourdough spelt bread slice Low GI 54 GL 24 / 100 g 6.5/10 
Spelt bread Low GI 54 GL 24 / 100 g 7/10 
Spelt bread on sourdough Low GI 54 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 wheat baguette Low GI 50 GL 24 / 100 g 7/10 Whole wheat crumpet Medium GI 65 GL 24 / 100 g 6/10 
Whole wheat wonton wrapper Low GI 50 GL 24 / 100 g 7/10 
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 Quinoa granola with cinnamon and nuts Low GI 45 GL 24.8 / 100 g 7/10 
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 Barley and spelt bread Medium GI 55 GL 25 / 100 g 6/10 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 Green spelt Low GI 40 GL 25 / 100 g 7.5/10 
Oatmeal cookies Low GI 45 GL 25 / 100 g 6/10 Spelt buttermilk bread Medium GI 55 GL 25 / 100 g 6/10 
Whole rye Low GI 34 GL 25 / 100 g 7/10 Whole wheat flatbread Medium GI 55 GL 25 / 100 g 7/10 
Whole wheat flour crust Low GI 50 GL 25 / 100 g 7/10 Whole wheat muffin Medium GI 55 GL 25 / 100 g 6/10 
Whole wheat pretzel Low GI 50 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 Spelt tortilla Medium GI 55 GL 26 / 100 g 6/10 Spelt wrap Medium GI 55 GL 26 / 100 g 6/10 
Teff Low GI 35 GL 26 / 100 g 8/10 Whole grain spelt flour dough Medium GI 55 GL 26 / 100 g 6/10 
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 Quinoa baguette Medium GI 58 GL 26.1 / 100 g 6.5/10 
Whole bread sourdough Low GI 54 GL 26.5 / 100 g 7/10 Dark chocolate coated quinoa crisp Low GI 45 GL 27 / 100 g 3/10 
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 Organic whole grain and seed blend Low GI 45 GL 27 / 100 g 8/10 
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 
Whole rye bread Medium GI 58 GL 27.7 / 100 g 7/10 
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 Focaccia with spelt flour Medium GI 60 GL 28 / 100 g 5/10 
Rye flour type 2000 Low GI 45 GL 28 / 100 g 7/10 Spelt harvest bread Medium GI 60 GL 28 / 100 g 6/10 Whole wheat chocolate chip bread Medium GI 55 GL 28 / 100 g 5/10 
