Grain Options
Best Low GI Grain
Discover the best low glycemic index grain options, including GI values and food categories.
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Nuts & Seeds
GI: 35GL: 19.9
Barley
Grains
GI: 28GL: 12
Barley flour
Grains
GI: 30GL: 16.8
Barley groats
Grains
GI: 25GL: 15.8
Basmati Rice
Grains
GI: 50GL: 37.5
Bran (wheat, oat)
Grains
GI: 15GL: 6.8
Brown Rice
Grains
GI: 50GL: 16
Buckwheat
Grains
GI: 50GL: 22
Buckwheat porridge
Grains
GI: 40GL: 12.4
Bulgur
Grains
GI: 55GL: 41.8
Cereals, whole (sugar free)
Sweeteners
GI: 45GL: 27.3
Corn
Grains
GI: 52GL: 9
Fresh corn
Grains
GI: 35GL: 1.8
Grains (sprouted)
Grains
GI: 15GL: 6.2
Kamut flour
Grains
GI: 45GL: 32.4
Kamut, Egyptian Wheat (cooked)
Grains
GI: 40GL: 25.4
Muesli Bar, Gluten Free
Grains
GI: 50GL: 37.1
Multi Grain Cookies
Sweets & Desserts
GI: 51GL: 33.2
Oatmeal
Grains
GI: 55GL: 13
Perlovka
Grains
GI: 25GL: 18.4
Quinoa
Grains
GI: 53GL: 13
Quinoa flour
Grains
GI: 40GL: 22.9
Red rice
Grains
GI: 55GL: 38.8
Rye flakes
Grains
GI: 45GL: 37.2
Spelled flour
Grains
GI: 45GL: 30.5
Spelled wheat
Grains
GI: 40GL: 24.5
Sweet corn
Grains
GI: 48GL: 8.9
Unpeeled Basmati Rice
Grains
GI: 45GL: 33.8
Wheat flakes
Grains
GI: 45GL: 27.4
White corn, sweet corn, frozen corn
Grains
GI: 55GL: 10.4
Whole Grain (Rye)
Grains
GI: 34GL: 19
Whole Grain Wheat
Grains
GI: 45GL: 26.8
Wild rice (black)
Grains
GI: 35GL: 26.3
Why choose low GI grain?
Low glycemic index foods are digested more slowly, causing a slower and lower rise in blood sugar levels. Including these grain in your diet can help with long-term blood sugar management and insulin sensitivity.