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