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.
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 
Oat flakes with b vitamins Medium GI 55 GL 33 / 100 g 7.5/10 
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 
7-grain mix Low GI 50 GL 34 / 100 g 6.5/10 
Four-Grain Mix Low GI 50 GL 34 / 100 g 7.5/10 
Oat flakes Low GI 50 GL 34 / 100 g 7/10 
Sprouted spelt Low GI 50 GL 34 / 100 g 7/10 
Whole grain spelt flour Medium GI 55 GL 34 / 100 g 5/10 
Mountain oat flakes Medium GI 55 GL 34.1 / 100 g 7/10 
Buckwheat flour wrapper Low GI 49 GL 34.3 / 100 g 7.5/10 
Bulgur Low GI 46 GL 35 / 100 g 6/10 Buckwheat groats (kasha) Low GI 49 GL 35 / 100 g 7.5/10 
Wholewheat biscuits Low GI 50 GL 35 / 100 g 7/10 
Buckwheat groats Low GI 49 GL 35 / 100 g 7/10 
Ancient grains probiotic granola Medium GI 55 GL 36 / 100 g 5/10 
Classic Muesli Medium GI 55 GL 36 / 100 g 4/10 
Gluten-Free Oats Medium GI 55 GL 36 / 100 g 6/10 
Gluten-free quinoa pasta Low GI 53 GL 36 / 100 g 6/10 
Multigrain chips Medium GI 55 GL 36 / 100 g 4/10 
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 
Wheat groats Low GI 50 GL 36 / 100 g 5.5/10 
Whole grain flakes Medium GI 55 GL 36 / 100 g 7/10 
Whole grain oats (minimal processing, no added sugar) Medium GI 55 GL 36 / 100 g 6/10 
Wholegrain breadsticks Medium GI 55 GL 36 / 100 g 5/10 
Oat Medium GI 55 GL 36.3 / 100 g 7/10 
Organic Oats Medium GI 55 GL 36.3 / 100 g 7.5/10 
Oats (whole grain) Medium GI 55 GL 36.5 / 100 g 8/10 
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 
Whole wheat flour Low GI 51 GL 37 / 100 g 4/10 
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 
Buckwheat flour Low GI 54 GL 38 / 100 g 6/10 
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 
Whole grain cone (e.g., whole wheat ice cream cone) Low GI 50 GL 38 / 100 g 6.5/10 
Whole grain cracker Medium GI 55 GL 38 / 100 g 6.5/10 
Kodiak high protein oatmeal Medium GI 65 GL 39 / 100 g 5.5/10 
Multigrain crackers with red pepper and herbs Medium GI 60 GL 39 / 100 g 4/10 
Spelt Medium GI 55 GL 39 / 100 g 6/10 
Sprouted flour wheat Medium GI 55 GL 39 / 100 g 6.5/10 
Whole grain bread crumbs Medium GI 60 GL 39 / 100 g 4/10 
Graham flour Medium GI 55 GL 40 / 100 g 6.5/10 
High protein oat Medium GI 65 GL 40 / 100 g 4/10 
Malted barley Medium GI 55 GL 40 / 100 g 6/10 
Rolled millet flakes Medium GI 55 GL 40 / 100 g 5/10 
Whole wheat graham cracker crumbs, reduced sugar Medium GI 55 GL 40 / 100 g 6/10 
Baked whole grain tortilla strips Medium GI 60 GL 41 / 100 g 6.5/10 
Popcorn kernels Medium GI 55 GL 41 / 100 g 7/10 
Quinoa wafers Medium GI 55 GL 41 / 100 g 6/10 
Red rice Medium GI 55 GL 41.8 / 100 g 6/10 
Minimally processed whole grain brown rice cereal Medium GI 55 GL 42 / 100 g 6/10 
Rye crispbread Medium GI 60 GL 42 / 100 g 5.5/10 
Spelt flour type 630 Medium GI 60 GL 42 / 100 g 5/10 
Teff flour Medium GI 57 GL 42 / 100 g 7/10 
Whole wheat cereal pillows Medium GI 60 GL 42 / 100 g 6/10 
Wholewheat Fitness Cereal Medium GI 60 GL 42 / 100 g 3/10 
Dark rye rye crispbread Medium GI 63 GL 42.2 / 100 g 7/10 
Unpopped Popcorn Kernels Medium GI 55 GL 42.9 / 100 g 6/10 
Air-popped popcorn (whole grain, low-calorie snack) Medium GI 55 GL 42.9 / 100 g 6/10 
Quick Oats Medium GI 65 GL 43 / 100 g 5/10 
Oatmeal Raisin Granola Bar Medium GI 65 GL 44 / 100 g 3/10 
High protein instant oatmeal High GI 75 GL 45 / 100 g 4/10 
Rice cakes with natural nut butter and cinnamon High GI 75 GL 45 / 100 g 6.5/10 
Rolled wheat flakes Medium GI 60 GL 45 / 100 g 5/10 
Spelt flakes Medium GI 60 GL 45 / 100 g 4.5/10 
Amaranth flakes High GI 70 GL 46 / 100 g 6.5/10 
Finger millet flour Medium GI 65 GL 47 / 100 g 7/10 
Multigrain clusters Medium GI 65 GL 47 / 100 g 3.5/10 
Ragi flour Medium GI 65 GL 47 / 100 g 6/10 
Whole grain oats Medium GI 65 GL 47 / 100 g 6/10 
Jowar flour Medium GI 62 GL 48 / 100 g 7/10 
Puffed quinoa Medium GI 65 GL 48 / 100 g 7/10 
Sorghum flour Medium GI 62 GL 48 / 100 g 7/10 
Weetbix Medium GI 69 GL 48 / 100 g 7/10 
Wheatabix Medium GI 69 GL 48 / 100 g 5/10 
Frosted mini-wheats Medium GI 60 GL 50 / 100 g 4/10 
Instant oats High GI 75 GL 50 / 100 g 5/10 
Oat cereal Medium GI 65 GL 50 / 100 g 3/10 
Life cereal original Medium GI 66 GL 51 / 100 g 4/10 
Amaranth waffle High GI 70 GL 53 / 100 g 5/10 
Toasted oats cereal High GI 74 GL 54 / 100 g 3/10 
Puffed buckwheat High GI 70 GL 56 / 100 g 4/10 
Honey bunches of oats cereal High GI 70 GL 58 / 100 g 3/10 
Grape nuts cereal High GI 75 GL 59 / 100 g 4/10 
Brown rice cake (whole grain, unsweetened) High GI 82 GL 66 / 100 g 5/10 
Oat fiber (outer husk powder) No glycemic index — 9/10 
Quinoa rejuvelac No glycemic index — 9/10 
