Whole Grain Options
Best Low GI Whole Grain
Discover the best low glycemic index whole grain options, including GI values and food categories.
Back to CategoriesBrown Rice
Grains
GI: 50GL: 16
Cereals, whole (sugar free)
Sweeteners
GI: 45GL: 27.3
Germinated bread
Bread & Bakery
GI: 35GL: 12.7
Grains (sprouted)
Grains
GI: 15GL: 6.2
Pumpernickel Bread
Bread & Bakery
GI: 45GL: 21.6
Unpeeled Basmati Rice
Grains
GI: 45GL: 33.8
Whole Grain (Rye)
Grains
GI: 34GL: 19
Whole grain pasta made by al dente
Pasta & Noodles
GI: 40GL: 14.6
Whole grain rye flour
Grains
GI: 45GL: 28.9
Whole Grain Spaghetti
Pasta & Noodles
GI: 40GL: 10.6
Whole Grain Wheat
Grains
GI: 45GL: 26.8
Whole Wheat Pasta
Pasta & Noodles
GI: 40GL: 10.6
Wholemeal Pasta
Pasta & Noodles
GI: 50GL: 32.1
Why choose low GI whole grain?
Low glycemic index foods are digested more slowly, causing a slower and lower rise in blood sugar levels. Including these whole grain in your diet can help with long-term blood sugar management and insulin sensitivity.