Rye grain & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 40.5 per 100g.
✅ Nutrition data verified · GL 40.5/100g · GI 66.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
Nutrition at a Glance
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 84g | 63.7g | 34.0 | High |
| Standard Serving | 169g | 128.2g | 68.4 | High |
| Restaurant Portion | 338g | 256.4g | 136.9 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
More Cereal Grains and Pasta to Compare
Practical Tips
💡 Cool & Reheat
Cooked-and-cooled starches form resistant starch, which resists digestion and reduces the glycemic response. Refrigerate and reheat before eating — the effect persists.
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Choose Lower-GI Varieties
Parboiled (converted) grains and certain varieties have lower GI due to differences in starch structure. Check individual food pages for specific GI values.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
FAQ
Is Rye grain good for diabetes?
Let's be straightforward: Rye grain at GL 40.5 isn't doing your glucose any favors. But food is more than numbers. If this matters to you culturally or emotionally, the strategy is small amounts + fiber/protein pairing — not total elimination.
What is the glycemic load of Rye grain?
Per 100g, Rye grain has a GL of 40.5. This means one standard serving (1 cup cooked) provides approximately 68.4 GL — which is high.
How does Rye grain affect blood sugar?
The primary way Rye grain affects blood sugar is through its carbohydrate content (75.9g/100g). With a GI of 66.6 (medium) and limited fiber, this produces an overall GL of 40.5 (High).
Is the GI value accurate?
The GI of 66.6 for Rye grain is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Cereal Grains and Pasta category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Rye grain reduces the glycemic load substantially. At GL 40.5 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 66.6 — subcategory_avg:Cereal Grains and Pasta. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 169.0g) = 40.5 × 169.0 ÷ 100 = 68.4
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 168884. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Rye grain — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/rye-grain/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.