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 wheat pita bread Medium GI 57 GL 28 / 100 g 6.5/10 
Barley crispbread Low GI 45 GL 29 / 100 g 7/10 
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 6/10 
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 noodles Low GI 45 GL 29 / 100 g 7/10 
Whole wheat fusilli Low GI 45 GL 29 / 100 g 6/10 
Dried wheat Low GI 41 GL 29.2 / 100 g 6/10 
Bulgur Low GI 46 GL 29.2 / 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 Mixed white and whole wheat bread Medium GI 65 GL 30 / 100 g 4/10 
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 Spelt crisps with sunflower seeds, sesame, and flaxseed Medium GI 55 GL 30 / 100 g 4/10 
Wasa Original Crispbread Low GI 45 GL 30 / 100 g 7/10 
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 Whole wheat brioche Medium GI 60 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 Pearled farro Low GI 45 GL 31 / 100 g 7/10 Spelt naan Medium GI 65 GL 31 / 100 g 5/10 
Sprouted whole crackers Low GI 45 GL 31 / 100 g 6/10 Whole wheat orecchiette Low GI 45 GL 31 / 100 g 7.5/10 
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 flour Low GI 51 GL 31.3 / 100 g 4/10 
Whole bread High GI 74 GL 31.6 / 100 g 6/10 
Whole bread roll High GI 74 GL 31.6 / 100 g 7/10 
Oats Medium GI 55 GL 31.7 / 100 g 7/10 
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 Buckwheat fusilli Low GI 45 GL 32 / 100 g 7/10 
Buckwheat pasta Low GI 45 GL 32 / 100 g 7/10 
Khorasan wheat Low GI 45 GL 32 / 100 g 7.5/10 Roasted buckwheat flour Low GI 45 GL 32 / 100 g 7/10 
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 
Buckwheat flour Low GI 54 GL 32.4 / 100 g 6/10 
Spelt flour Medium GI 55 GL 32.6 / 100 g 7/10 
12-grain bagel Medium GI 65 GL 33 / 100 g 5/10 Barley rusk Low GI 50 GL 33 / 100 g 6/10 Foxtail millet Low GI 50 GL 33 / 100 g 7.5/10 Fresella whole wheat Medium GI 55 GL 33 / 100 g 7/10 
Homemade oat cone with minimal sweetener Low GI 50 GL 33 / 100 g 7/10 
Whole grain muesli with dried fruits Low GI 50 GL 33 / 100 g 7.5/10 
Whole grain rye flour baking mix Low GI 50 GL 33 / 100 g 7/10 
Whole grain spelt flour wrapper Medium GI 55 GL 33 / 100 g 7/10 Whole grain spelt lasagna noodles Low GI 50 GL 33 / 100 g 7/10 Whole wheat crispbread Low GI 50 GL 33 / 100 g 7/10 
7-grain mix Low GI 50 GL 34 / 100 g 6.5/10 Dried quinoa Low GI 53 GL 34 / 100 g 8/10 
Four-Grain Mix Low GI 50 GL 34 / 100 g 7.5/10 
Sprouted spelt Low GI 50 GL 34 / 100 g 7/10 Whole grain Low GI 50 GL 34 / 100 g 8/10 
Whole grain spelt flour Medium GI 55 GL 34 / 100 g 5/10 Whole spelt flour Medium GI 55 GL 34 / 100 g 7/10 
Whole wheat rusks Low GI 50 GL 34 / 100 g 4/10 
Buckwheat flour wrapper Low GI 49 GL 34.3 / 100 g 7.5/10 
Wholewheat biscuits Low GI 50 GL 35 / 100 g 7/10 
Whole pizza dough High GI 80 GL 35 / 100 g 5/10 
Buckwheat flakes Low GI 50 GL 36 / 100 g 7/10 
Classic Muesli Medium GI 55 GL 36 / 100 g 4/10 
Gluten-free quinoa pasta Low GI 53 GL 36 / 100 g 6/10 
Multigrain chips Medium GI 55 GL 36 / 100 g 4/10 Oats and millets cookies Medium GI 55 GL 36 / 100 g 4/10 
Oven-baked whole grain pita chips Medium GI 55 GL 36 / 100 g 6.5/10 
Pearl millet Low GI 54 GL 36 / 100 g 6.5/10 
Popped quinoa Low GI 53 GL 36 / 100 g 7/10 Quinoa chip Medium GI 55 GL 36 / 100 g 4/10 Spelt granola Medium GI 55 GL 36 / 100 g 4/10 
Whole grain flakes Medium GI 55 GL 36 / 100 g 7/10 
Whole wheat cracker Medium GI 55 GL 36 / 100 g 3/10 
Wholegrain breadsticks Medium GI 55 GL 36 / 100 g 5/10 Whole wheat cookies Medium GI 55 GL 36.3 / 100 g 4.5/10 
Gluten free oat Medium GI 55 GL 36.5 / 100 g 6/10 
Rye sourdough crackers Medium GI 55 GL 37 / 100 g 5.5/10 
Whole grain biscuits Medium GI 55 GL 37 / 100 g 4/10 Black oats Medium GI 55 GL 37.2 / 100 g 5/10 
Naked Oats Medium GI 55 GL 37.2 / 100 g 7.5/10 
Air-popped sorghum Low GI 50 GL 37.5 / 100 g 7.5/10 
Buckwheat crispbread Medium GI 55 GL 38 / 100 g 5/10 
Crisp wafers with amaranth and quinoa Medium GI 55 GL 38 / 100 g 6/10 
Heritage flakes Medium GI 55 GL 38 / 100 g 7/10 
Oatmeal cookie Medium GI 55 GL 38 / 100 g 3/10 
Triscuit crackers Medium GI 55 GL 38 / 100 g 5/10 
