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 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 
Whole wheat crackers Medium GI 55 GL 38 / 100 g 3/10 
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 wheat flour Medium GI 55 GL 39 / 100 g 6.5/10 
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 
Dried raw buckwheat groats Low GI 54 GL 40.5 / 100 g 7.5/10 
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 
Spelt flour type 1050 Medium GI 60 GL 41 / 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 crackers Medium GI 60 GL 42 / 100 g 6/10 
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 Spelt cake flour Medium GI 60 GL 43 / 100 g 3/10 Buckwheat honey Medium GI 55 GL 44 / 100 g 3/10 
Oatmeal Raisin Granola Bar Medium GI 65 GL 44 / 100 g 3/10 Quick oat Medium GI 66 GL 44.7 / 100 g 7.5/10 
High protein instant oatmeal High GI 75 GL 45 / 100 g 4/10 Ramen noodles (millet & brown rice) Medium GI 60 GL 45 / 100 g 6/10 
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 Egg barley Medium GI 65 GL 47 / 100 g 5/10 Egg barley pasta Medium GI 65 GL 47 / 100 g 4/10 
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 oat pops Medium GI 65 GL 47 / 100 g 6/10 
Jowar flour Medium GI 62 GL 48 / 100 g 7/10 Puffed amaranth High GI 70 GL 48 / 100 g 6/10 
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 
Whole breadcrumbs High GI 74 GL 48.5 / 100 g 4/10 
Frosted mini-wheats Medium GI 60 GL 50 / 100 g 4/10 
Oat cereal Medium GI 65 GL 50 / 100 g 3/10 Puffed spelt Medium GI 65 GL 50 / 100 g 7/10 Puffed spelt without sugar 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 Chocolate puffed spelt High GI 70 GL 53 / 100 g 2/10 
Toasted oats cereal High GI 74 GL 54 / 100 g 3/10 
Instant oat High GI 79 GL 54.9 / 100 g 5/10 Puffed buckwheat High GI 70 GL 55 / 100 g 4/10 Paprika brown rice chips High GI 75 GL 56 / 100 g 3/10 
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 Buckwheat cakes High GI 79 GL 63 / 100 g 6/10 Corn quinoa rice cake High GI 80 GL 64 / 100 g 5/10 
Brown rice cake (whole grain, unsweetened) High GI 82 GL 66 / 100 g 5/10 Brown rice chips High GI 85 GL 66 / 100 g 4/10 
Brown rice syrup High GI 98 GL 79 / 100 g 1/10 
Oat fiber (outer husk powder) No glycemic index — 9/10 
Quinoa rejuvelac No glycemic index — 9/10 
