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Grains - Glycemic Index Database

Complete glycemic index guide for grains. Compare 104 foods, find low GI options, and make diabetes-friendly choices.

104
Total Foods
59
Low GI (≤55)
20
Medium GI (56-69)
25
High GI (>70)

Best Grains for Diabetes

Low glycemic index options that help maintain stable blood sugar

Grains to Limit with Diabetes

High glycemic index foods that may cause blood sugar spikes

Grains with Low Glycemic Index Chart (≤55) - Best for Blood Sugar Control

These grains have a low glycemic index, causing a slow and steady rise in blood sugar. Ideal for diabetes management and sustained energy.

Grains - sprouted

Grains

GI 15
Glycemic Index15 (Low)
0
55
70
100
198
calories
41.4g
carbs
6.2
GL
Protein: 7.5gFat: 1.3g

Bran - wheat, oat

Grains

GI 15
Glycemic Index15 (Low)
0
55
70
100
320
calories
45.3g
carbs
6.8
GL
Protein: 18gFat: 7.7g

Barley groats

Grains

GI 25
Glycemic Index25 (Low)
0
55
70
100
324
calories
63.3g
carbs
15.8
GL
Protein: 10gFat: 1.3g

Soya flour

Grains

GI 25
Glycemic Index25 (Low)
0
55
70
100
385
calories
17.9g
carbs
4.5
GL
Protein: 36.5gFat: 18.6g

Oat flour

Grains

GI 25
Glycemic Index25 (Low)
0
55
70
100
68
calories
12g
carbs
3
GL
Protein: 2.4gFat: 1.4g

Perlovka

Grains

GI 25
Glycemic Index25 (Low)
0
55
70
100
320
calories
73.7g
carbs
18.4
GL
Protein: 9.3gFat: 1.1g

Pumpkin Seeds)

Grains

GI 25
Glycemic Index25 (Low)
0
55
70
100
446
calories
54g
carbs
13.5
GL
Protein: 19gFat: 19g

Soy vermicelli

Grains

GI 30
Glycemic Index30 (Low)
0
55
70
100
330
calories
82g
carbs
24.6
GL
Protein: 0.1gFat: 0.1g

Chia Seeds - Dried

Grains

GI 30
Glycemic Index30 (Low)
0
55
70
100
512
calories
42.1g
carbs
12.6
GL
Protein: 16.5gFat: 30.7g

Barley flour

Grains

GI 30
Glycemic Index30 (Low)
0
55
70
100
284
calories
56.1g
carbs
16.8
GL
Protein: 10gFat: 1.6g

Macaroons, Coconut Flour

Grains

GI 32
Glycemic Index32 (Low)
0
55
70
100
433
calories
56.6g
carbs
18.1
GL
Protein: 3.3gFat: 23.3g

Fettuccine

Grains

GI 32
Glycemic Index32 (Low)
0
55
70
100
384
calories
67.6g
carbs
21.6
GL
Protein: 14.1gFat: 4.4g

Whole Grain - Rye

Grains

GI 34
Glycemic Index34 (Low)
0
55
70
100
283
calories
55.8g
carbs
19
GL
Protein: 9.9gFat: 2.2g

Amaranth seeds - unprepared

Grains

GI 35
Glycemic Index35 (Low)
0
55
70
100
370
calories
57g
carbs
19.9
GL
Protein: 14gFat: 6g

Durum wheat vermicelli

Grains

GI 35
Glycemic Index35 (Low)
0
55
70
100
112
calories
23.1g
carbs
8.1
GL
Protein: 3.4gFat: 0.4g

Quinoa - cooked

Grains

GI 35
Glycemic Index35 (Low)
0
55
70
100
120
calories
21g
carbs
7.3
GL
Protein: 4.4gFat: 1.9g

Fresh corn

Grains

GI 35
Glycemic Index35 (Low)
0
55
70
100
148
calories
5g
carbs
1.8
GL
Protein: 2.2gFat: 13g

Linen

Grains

GI 35
Glycemic Index35 (Low)
0
55
70
100
469
calories
27.7g
carbs
9.7
GL
Protein: 21.8gFat: 39.5g

Chickpea flour

Grains

GI 35
Glycemic Index35 (Low)
0
55
70
100
337
calories
66g
carbs
23.1
GL
Protein: 10.9gFat: 2.9g

Sunflower - seeds

Grains

GI 35
Glycemic Index35 (Low)
0
55
70
100
584
calories
20g
carbs
7
GL
Protein: 21gFat: 51g

Wild rice - black

Grains

GI 35
Glycemic Index35 (Low)
0
55
70
100
101
calories
21g
carbs
7.3
GL
Protein: 4.1gFat: 0.4g

Kamut, Egyptian Wheat - cooked

Grains

GI 40
Glycemic Index40 (Low)
0
55
70
100
342
calories
63.5g
carbs
25.4
GL
Protein: 13.9gFat: 2g

Buckwheat porridge

Grains

GI 40
Glycemic Index40 (Low)
0
55
70
100
163
calories
31g
carbs
12.4
GL
Protein: 6gFat: 2g

Quinoa - unprepared

Grains

GI 40
Glycemic Index40 (Low)
0
55
70
100
368
calories
57.1g
carbs
22.8
GL
Protein: 14.1gFat: 6g

Whole Wheat Pasta

Grains

GI 40
Glycemic Index40 (Low)
0
55
70
100
124
calories
26.5g
carbs
10.6
GL
Protein: 5.3gFat: 0.5g

Buckwheat Pasta

Grains

GI 40
Glycemic Index40 (Low)
0
55
70
100
350
calories
70.9g
carbs
28.4
GL
Protein: 14.1gFat: 1g

Buckwheat flour

Grains

GI 40
Glycemic Index40 (Low)
0
55
70
100
335
calories
70.6g
carbs
28.2
GL
Protein: 12.6gFat: 3.1g

Quinoa flour

Grains

GI 40
Glycemic Index40 (Low)
0
55
70
100
368
calories
57.2g
carbs
22.9
GL
Protein: 14.1gFat: 6g

Whole grain pasta made by al dente

Grains

GI 40
Glycemic Index40 (Low)
0
55
70
100
237
calories
36.5g
carbs
14.6
GL
Protein: 8.4gFat: 0.4g

Spelled wheat

Grains

GI 40
Glycemic Index40 (Low)
0
55
70
100
337
calories
61.2g
carbs
24.5
GL
Protein: 14.7gFat: 2.2g

Whole Grain Spaghetti

Grains

GI 40
Glycemic Index40 (Low)
0
55
70
100
124
calories
26.5g
carbs
10.6
GL
Protein: 5.3gFat: 0.5g

Wild rice

Grains

GI 45
Glycemic Index45 (Low)
0
55
70
100
357
calories
75g
carbs
33.8
GL
Protein: 15gFat: 1.1g

Cereals, whole - sugar free

Grains

GI 45
Glycemic Index45 (Low)
0
55
70
100
350
calories
60.6g
carbs
27.3
GL
Protein: 18.1gFat: 1.5g

Capellini - pasta

Grains

GI 45
Glycemic Index45 (Low)
0
55
70
100
364
calories
73g
carbs
32.9
GL
Protein: 12gFat: 1.9g

Kamut flour

Grains

GI 45
Glycemic Index45 (Low)
0
55
70
100
333
calories
72g
carbs
32.4
GL
Protein: 15.6gFat: 1.7g

Spelled flour

Grains

GI 45
Glycemic Index45 (Low)
0
55
70
100
361
calories
67.8g
carbs
30.5
GL
Protein: 17gFat: 2.4g

Whole grain rye flour

Grains

GI 45
Glycemic Index45 (Low)
0
55
70
100
309
calories
64.2g
carbs
28.9
GL
Protein: 11.3gFat: 1.8g

Whole Grain Wheat

Grains

GI 45
Glycemic Index45 (Low)
0
55
70
100
305
calories
59.5g
carbs
26.8
GL
Protein: 11.8gFat: 2.2g

Wheat flakes

Grains

GI 45
Glycemic Index45 (Low)
0
55
70
100
340
calories
61g
carbs
27.4
GL
Protein: 11gFat: 2.6g

Rye flakes

Grains

GI 45
Glycemic Index45 (Low)
0
55
70
100
343
calories
82.6g
carbs
37.2
GL
Protein: 6.4gFat: 3.2g

Unpeeled Basmati Rice

Grains

GI 45
Glycemic Index45 (Low)
0
55
70
100
125
calories
36g
carbs
16.2
GL
Protein: 2.7gFat: 0.7g

Spaghetti al dente

Grains

GI 45
Glycemic Index45 (Low)
0
55
70
100
271
calories
47.8g
carbs
21.5
GL
Protein: 9.3gFat: 0.7g

Lasagna

Grains

GI 47
Glycemic Index47 (Low)
0
55
70
100
135
calories
15g
carbs
7
GL
Protein: 7gFat: 5g

Tortilla, White Corn

Grains

GI 49
Glycemic Index49 (Low)
0
55
70
100
286
calories
47.2g
carbs
23.1
GL
Protein: 7gFat: 7.7g

Buckwheat

Grains

GI 50
Glycemic Index50 (Low)
0
55
70
100
277
calories
44g
carbs
22
GL
Protein: 8gFat: 8g

Energy bar - sugar free

Grains

GI 50
Glycemic Index50 (Low)
0
55
70
100
342
calories
46.7g
carbs
23.4
GL
Protein: 8.8gFat: 14.9g

Pasta

Grains

GI 50
Glycemic Index50 (Low)
0
55
70
100
158
calories
30.9g
carbs
15.4
GL
Protein: 5.8gFat: 0.9g

Pasta from durum wheat

Grains

GI 50
Glycemic Index50 (Low)
0
55
70
100
111
calories
23.1g
carbs
11.6
GL
Protein: 3.4gFat: 0.4g

Muesli - sugar free

Grains

GI 50
Glycemic Index50 (Low)
0
55
70
100
254
calories
47.3g
carbs
23.6
GL
Protein: 6.6gFat: 3.2g

Wholemeal Pasta

Grains

GI 50
Glycemic Index50 (Low)
0
55
70
100
352
calories
64.2g
carbs
32.1
GL
Protein: 13.9gFat: 2.9g

Rye flour - medium grinding

Grains

GI 50
Glycemic Index50 (Low)
0
55
70
100
280
calories
55.9g
carbs
27.9
GL
Protein: 9.4gFat: 2.3g

Basmati Rice

Grains

GI 50
Glycemic Index50 (Low)
0
55
70
100
340
calories
75g
carbs
37.5
GL
Protein: 9.5gFat: 0.2g

Brown rice

Grains

GI 50
Glycemic Index50 (Low)
0
55
70
100
337
calories
72.9g
carbs
36.5
GL
Protein: 7.4gFat: 1.8g

Spaghetti bolognese

Grains

GI 52
Glycemic Index52 (Low)
0
55
70
100
191
calories
19.1g
carbs
9.9
GL
Protein: 9.5gFat: 8.1g

White corn, sweet corn, frozen corn

Grains

GI 55
Glycemic Index55 (Low)
0
55
70
100
86
calories
19g
carbs
10.4
GL
Protein: 3.2gFat: 1.1g

Bulgur

Grains

GI 55
Glycemic Index55 (Low)
0
55
70
100
83
calories
18.6g
carbs
10.2
GL
Protein: 3.1gFat: 0.2g

Red rice

Grains

GI 55
Glycemic Index55 (Low)
0
55
70
100
362
calories
70.5g
carbs
38.8
GL
Protein: 10.5gFat: 2.5g

Spaghetti - well cooked

Grains

GI 55
Glycemic Index55 (Low)
0
55
70
100
112
calories
23.2g
carbs
12.8
GL
Protein: 3.5gFat: 0.4g

Tagliatelle - well cooked

Grains

GI 55
Glycemic Index55 (Low)
0
55
70
100
374
calories
63.3g
carbs
34.8
GL
Protein: 21.7gFat: 2.2g

Grains with Medium Glycemic Index Chart (56-69) - Moderate Impact

These grains have a moderate glycemic index. Best consumed with protein or fiber to minimize blood sugar impact.

Muesli

Grains

GI 56
Glycemic Index56 (Medium)
0
55
70
100
382
calories
56.5g
carbs
31.6
GL
Protein: 10.6gFat: 11.8g

Buckwheat noodles

Grains

GI 59
Glycemic Index59 (Medium)
0
55
70
100
348
calories
70.5g
carbs
41.6
GL
Protein: 14.7gFat: 0.9g

Oats, Hercules

Grains

GI 59
Glycemic Index59 (Medium)
0
55
70
100
352
calories
61g
carbs
36
GL
Protein: 12.5gFat: 6.2g

Oatmeal porridge - crushed), oatmeal dishes

Grains

GI 60
Glycemic Index60 (Medium)
0
55
70
100
88
calories
15g
carbs
9
GL
Protein: 3gFat: 1.7g

Pearl barley - steamed

Grains

GI 60
Glycemic Index60 (Medium)
0
55
70
100
315
calories
66.9g
carbs
40.1
GL
Protein: 9.3gFat: 1.1g

Couscous

Grains

GI 60
Glycemic Index60 (Medium)
0
55
70
100
152
calories
20g
carbs
12
GL
Protein: 3.3gFat: 6.7g

Durum wheat semolina

Grains

GI 60
Glycemic Index60 (Medium)
0
55
70
100
333
calories
70.6g
carbs
42.4
GL
Protein: 10.3gFat: 1g

Wholemeal flour

Grains

GI 60
Glycemic Index60 (Medium)
0
55
70
100
298
calories
55.8g
carbs
33.5
GL
Protein: 11.5gFat: 2.2g

Oatmeal - cooked on the water

Grains

GI 60
Glycemic Index60 (Medium)
0
55
70
100
88
calories
15g
carbs
9
GL
Protein: 3gFat: 1.7g

Long grain rice

Grains

GI 60
Glycemic Index60 (Medium)
0
55
70
100
365
calories
78g
carbs
46.8
GL
Protein: 7.1gFat: 0.7g

Rice Jasmine

Grains

GI 60
Glycemic Index60 (Medium)
0
55
70
100
331
calories
73.4g
carbs
44
GL
Protein: 6.9gFat: 0.2g

Udon noodles

Grains

GI 62
Glycemic Index62 (Medium)
0
55
70
100
76
calories
13.7g
carbs
8.5
GL
Protein: 1.9gFat: 1.5g

Yellow corn

Grains

GI 65
Glycemic Index65 (Medium)
0
55
70
100
101
calories
15.6g
carbs
10.1
GL
Protein: 3.5gFat: 2.8g

Сorn - canned

Grains

GI 65
Glycemic Index65 (Medium)
0
55
70
100
96
calories
18.6g
carbs
26.6
GL
Protein: 3.4gFat: 1.5g

Rice noodles

Grains

GI 65
Glycemic Index65 (Medium)
0
55
70
100
109
calories
24.9g
carbs
16.2
GL
Protein: 0.9gFat: 0.2g

Chestnut flour

Grains

GI 65
Glycemic Index65 (Medium)
0
55
70
100
365
calories
71g
carbs
46.1
GL
Protein: 6.4gFat: 3.7g

Peeled wheat flour - whole grain

Grains

GI 65
Glycemic Index65 (Medium)
0
55
70
100
334
calories
68.9g
carbs
44.8
GL
Protein: 10.3gFat: 1.1g

Muesli with sugar or honey

Grains

GI 65
Glycemic Index65 (Medium)
0
55
70
100
464
calories
67.4g
carbs
43.8
GL
Protein: 8.2gFat: 16.6g

Yam

Grains

GI 65
Glycemic Index65 (Medium)
0
55
70
100
118
calories
28g
carbs
18.2
GL
Protein: 1.5gFat: 0.2g

Corn pasta

Grains

GI 68
Glycemic Index68 (Medium)
0
55
70
100
357
calories
68.3g
carbs
46.4
GL
Protein: 7.5gFat: 2.1g

Grains with High Glycemic Index Chart (>70) - Quick Energy Source

These grains have a high glycemic index, causing rapid blood sugar spikes. Use caution with diabetes - best for post-workout recovery or when quick energy is needed.

Amaranth - analogue of popcorn

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
298
calories
62g
carbs
43.4
GL
Protein: 9gFat: 2g

Cornmeal porridge - mamalyga

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
92
calories
21g
carbs
14.7
GL
Protein: 2gFat: 1g

Millet porridge

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
180
calories
27g
carbs
18.9
GL
Protein: 5gFat: 5g

Matzo - white flour

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
395
calories
84g
carbs
58.8
GL
Protein: 10gFat: 1.4g

Corn flour

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
361
calories
76.8g
carbs
53.8
GL
Protein: 6.9gFat: 3.9g

Gnocchi

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
93
calories
20g
carbs
14
GL
Protein: 3.2gFat: 1.2g

Millet

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
378
calories
73g
carbs
51.1
GL
Protein: 11gFat: 4.2g

Risotto

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
168
calories
31.6g
carbs
22.1
GL
Protein: 4.5gFat: 3.4g

Flavored Rice

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
365
calories
80g
carbs
6.7
GL
Protein: 7gFat: 0.7g

White rice standard

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
130
calories
28g
carbs
17.4
GL
Protein: 2.7gFat: 0.3g

A mixture of refined cereals with sugar

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
96
calories
23.1g
carbs
16.2
GL
Protein: 2.4gFat: 0.4g

Sorghum

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
323
calories
66.4g
carbs
46.5
GL
Protein: 11.8gFat: 3.3g

Barley porridge

Grains

GI 70
Glycemic Index70 (High)
0
55
70
100
310
calories
65.8g
carbs
46.1
GL
Protein: 11.5gFat: 2g

Instant oats porridge

Grains

GI 74
Glycemic Index74 (High)
0
55
70
100
350
calories
56g
carbs
41.4
GL
Protein: 14gFat: 7.5g

Rice porridge with milk - with sugar

Grains

GI 75
Glycemic Index75 (High)
0
55
70
100
146
calories
18.1g
carbs
13.6
GL
Protein: 3.4gFat: 6g

Rice flakes

Grains

GI 80
Glycemic Index80 (High)
0
55
70
100
360
calories
77g
carbs
61.6
GL
Protein: 7gFat: 2g

Corn starch

Grains

GI 85
Glycemic Index85 (High)
0
55
70
100
340
calories
85.1g
carbs
72.3
GL
Protein: 0gFat: 0g

Cornflakes

Grains

GI 85
Glycemic Index85 (High)
0
55
70
100
320
calories
65g
carbs
55.3
GL
Protein: 5.5gFat: 1g

Arroroot Flour

Grains

GI 85
Glycemic Index85 (High)
0
55
70
100
357
calories
84.7g
carbs
72
GL
Protein: 0.3gFat: 0.1g

Premium wheat flour

Grains

GI 85
Glycemic Index85 (High)
0
55
70
100
334
calories
68.9g
carbs
58.6
GL
Protein: 10.3gFat: 1.1g

Wheat flour, white - unenriched

Grains

GI 85
Glycemic Index85 (High)
0
55
70
100
364
calories
73.6g
carbs
62.6
GL
Protein: 10.3gFat: 1g

Instant rice

Grains

GI 85
Glycemic Index85 (High)
0
55
70
100
348
calories
77g
carbs
65.5
GL
Protein: 7.3gFat: 12g

Sticky rice

Grains

GI 90
Glycemic Index90 (High)
0
55
70
100
370
calories
82g
carbs
18.9
GL
Protein: 7gFat: 0.6g

Potato flour - starch

Grains

GI 95
Glycemic Index95 (High)
0
55
70
100
357
calories
83.1g
carbs
78.9
GL
Protein: 6.9gFat: 0.3g

Rice flour

Grains

GI 95
Glycemic Index95 (High)
0
55
70
100
366
calories
80.1g
carbs
76.1
GL
Protein: 5.9gFat: 1.4g

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Frequently Asked Questions About Grains Glycemic Index

Expert answers to common questions about grains glycemic index values, diabetes management, and meal planning.

What grains have the lowest glycemic index for diabetes management?

The best low glycemic index grains for diabetes are: Grains - sprouted, Bran - wheat, oat, Barley groats. These grains have GI values of 15 or lower, causing minimal blood sugar spikes. Low GI grains are ideal for diabetic meal planning, weight management, and sustained energy throughout the day.

Which grains should diabetics avoid due to high glycemic index?

Diabetics should limit high GI grains such as: Rice flour, Potato flour - starch, Sticky rice. These grains have glycemic index values above 70, causing rapid blood sugar spikes. If consuming high GI grains, pair them with protein, healthy fats, or fiber to slow glucose absorption and minimize blood sugar impact.

How does the glycemic index of grains affect blood sugar levels?

The glycemic index of grains measures how quickly they raise blood glucose after eating. Low GI grains (≤55) cause gradual blood sugar rises, while high GI grains (≥70) trigger rapid spikes. This database includes 104 grains with 59 low GI options, 20 medium GI, and 25 high GI choices to help you make informed decisions.

What are the best grains glycemic index substitutions for diabetics?

For better blood sugar control, replace high GI grains with low GI alternatives from our Grains database. For example, Grains - sprouted (GI: 15) is an excellent substitute for Rice flour (GI: 95). Browse our complete grains glycemic index chart to find diabetes-friendly substitutions.

How many grains in this database have low glycemic index values?

Our Grains glycemic index database contains 104 foods, with 59 grains classified as low GI (≤55), 20 as medium GI (56-69), and 25 as high GI (≥70). The average glycemic index for grains in our database is 53, helping you compare and choose the best options for your dietary needs.

Can I eat grains with high glycemic index if I have diabetes?

Yes, diabetics can occasionally eat high GI grains, but portion control and food combining are crucial. Pair high glycemic grains with protein sources, healthy fats, or low GI vegetables to slow glucose absorption. Monitor your blood sugar response and consult with your healthcare provider. Our Grains glycemic index chart helps identify which grains require more careful management.

What's the average glycemic index of grains in this database?

The average glycemic index of grains in our database is 53. However, individual grains vary significantly - from 15 (Grains - sprouted) to 95 (Rice flour). This 104-food grains glycemic index database allows you to compare specific options and make choices aligned with your blood sugar management goals.

How should I use this grains glycemic index chart for meal planning?

Use this Grains glycemic index database to plan balanced meals by selecting low to medium GI grains (≤69). Prioritize the 59 low GI options for stable blood sugar. Check glycemic load (GL) alongside GI for portion-appropriate choices. Combine grains with protein and fiber for optimal glucose control. Our searchable database of 104 grains with complete nutrition data makes diabetic meal planning straightforward.