High-Fiber Grains for Blood Sugar Control

We have identified 257 high fiber grains foods in our database. 4 of them have a diabetes-friendly glycemic load. Use the data below to make informed swaps and build meals around better metabolic profiles.
🔴 Tostada shells Limit · GL 37.9/100g · Tier 3
🔴 Crackers Limit · GL 39.1/100g · Tier 3
🔴 Bread Limit · GL 22.4/100g · Tier 3
🔴 Bagels Limit · GL 28.9/100g · Tier 3
🔴 Crunchmaster Limit · GL 38.6/100g · Tier 3
🔴 Pepperidge Farm Limit · GL 39.5/100g · Tier 3
🔴 Pepperidge Farm Limit · GL 39.8/100g · Tier 3
🔴 Rudi's Limit · GL 31.9/100g · Tier 3
🔴 Udi's Limit · GL 29.5/100g · Tier 3
🔴 Udi's Limit · GL 28.5/100g · Tier 3
🔴 Udi's Limit · GL 21.4/100g · Tier 3
🔴 Muffin Limit · GL 29.6/100g · Tier 3
🔴 Crackers Limit · GL 41.7/100g · Tier 3
🔴 Crackers Limit · GL 44/100g · Tier 3
🔴 Crackers Limit · GL 41.9/100g · Tier 3
🔴 Crackers Limit · GL 39.8/100g · Tier 3
🔴 Bread Limit · GL 26.3/100g · Tier 3
🔴 Mary's Gone Crackers Limit · GL 31.1/100g · Tier 3
🔴 Schar Limit · GL 29.3/100g · Tier 3
🔴 Schar Limit · GL 26.5/100g · Tier 3
🔴 Udi's Limit · GL 33.3/100g · Tier 3
🔴 Bread Limit · GL 23.2/100g · Tier 3
🔴 Rolls Limit · GL 30/100g · Tier 3
🔴 Cornmeal Limit · GL 50.3/100g · Tier 3
🔴 Cornmeal Limit · GL 42.3/100g · Tier 3
🔴 Cornmeal Limit · GL 44.7/100g · Tier 3
🔴 Cornmeal Limit · GL 45.1/100g · Tier 3
🔴 Oat bran Limit · GL 33.8/100g · Tier 3
🔴 Quinoa Limit · GL 38.1/100g · Tier 3
🔴 Rice Limit · GL 50.1/100g · Tier 3
🔴 Rye grain Limit · GL 40.5/100g · Tier 3
🔴 Rye flour Limit · GL 29.9/100g · Tier 3
🔴 Rye flour Limit · GL 42.4/100g · Tier 3
🔴 Rye flour Limit · GL 45.7/100g · Tier 3
🔴 Triticale flour Limit · GL 39/100g · Tier 3
🔴 Wheat Limit · GL 37.2/100g · Tier 3
🔴 Wheat Limit · GL 39.3/100g · Tier 3
🔴 Wheat Limit · GL 41.1/100g · Tier 3
🔴 Wheat germ Limit · GL 25.7/100g · Tier 3
🔴 Wheat flour Limit · GL 40.8/100g · Tier 3
🔴 Rice flour Limit · GL 47.9/100g · Tier 3
🔴 Pasta Limit · GL 45.5/100g · Tier 3
🟡 Pasta Eat in Moderation · GL 15.4/100g · Tier 3
🔴 Macaroni Limit · GL 47/100g · Tier 3
🟡 Macaroni Eat in Moderation · GL 14.9/100g · Tier 3
🔴 Noodles Limit · GL 37.9/100g · Tier 3
🔴 Noodles Limit · GL 46.5/100g · Tier 3
🟡 Pasta Eat in Moderation · GL 17.4/100g · Tier 3
🔴 Spaghetti Limit · GL 42.8/100g · Tier 3
🔴 Pasta Limit · GL 42/100g · Tier 3
🟡 Pasta Eat in Moderation · GL 17.9/100g · Tier 3
🔴 Corn flour Limit · GL 43.6/100g · Tier 3
🔴 Cornmeal Limit · GL 50.3/100g · Tier 3
🔴 Cornmeal Limit · GL 42.3/100g · Tier 3
🔴 Cornmeal Limit · GL 44.7/100g · Tier 3
🔴 Cornmeal Limit · GL 45.1/100g · Tier 3
🔴 Pasta Limit · GL 47.6/100g · Tier 3
🔴 Cornmeal Limit · GL 50.3/100g · Tier 3
🔴 Semolina Limit · GL 45.9/100g · Tier 3
🔴 Sorghum flour Limit · GL 46.6/100g · Tier 3
🔴 Wheat flour Limit · GL 40.9/100g · Tier 3
🔴 Corn flour Limit · GL 46.7/100g · Tier 3
🔴 Corn flour Limit · GL 46.7/100g · Tier 3
🔴 Cornmeal Limit · GL 46.3/100g · Tier 3
🔴 Couscous Limit · GL 48.2/100g · Tier 3
🔴 Millet Limit · GL 42.9/100g · Tier 3
🔴 Rice Limit · GL 48.4/100g · Tier 3
🔴 Oats (Includes foods for USDA's Food Distribution Program) Limit · GL 37.1/100g · Tier 3
🔴 Rice Limit · GL 48.5/100g · Tier 3
🟡 Rice bran Eat in Moderation · GL 19.1/100g · Tier 3
🔴 Semolina Limit · GL 45.9/100g · Tier 3
🔴 Sorghum grain Limit · GL 43.5/100g · Tier 3
🔴 Wheat Limit · GL 42.4/100g · Tier 3
🔴 Wheat Limit · GL 41.7/100g · Tier 3
🟡 Wheat bran Eat in Moderation · GL 14.5/100g · Tier 3
🔴 Wild rice Limit · GL 45.8/100g · Tier 3
🔴 Noodles Limit · GL 45.3/100g · Tier 3
🔴 Noodles Limit · GL 42.3/100g · Tier 3
🔴 Pasta Limit · GL 47.6/100g · Tier 3
🔴 Pasta Limit · GL 42.7/100g · Tier 3
🔴 Barley flour or meal Limit · GL 42.9/100g · Tier 3
🔴 Barley malt flour Limit · GL 47.4/100g · Tier 3
🔴 Oat flour Limit · GL 39.4/100g · Tier 3
🔴 Wheat Limit · GL 39.6/100g · Tier 3
🟡 Wheat Eat in Moderation · GL 15.5/100g · Tier 3
🔴 Spelt Limit · GL 39.6/100g · Tier 3
🟡 Spelt Eat in Moderation · GL 15/100g · Tier 3
🔴 Teff Limit · GL 43.4/100g · Tier 3
🔴 Corn flour Limit · GL 46.3/100g · Tier 3
🔴 Corn flour Limit · GL 46.7/100g · Tier 3
🔴 Cornmeal Limit · GL 46.3/100g · Tier 3
🔴 Noodles Limit · GL 45.3/100g · Tier 3
🔴 Barley Limit · GL 37.4/100g · Tier 3
🔴 Barley Limit · GL 41.4/100g · Tier 3
🟡 Barley Eat in Moderation · GL 16.3/100g · Tier 3
🔴 Buckwheat Limit · GL 41/100g · Tier 3
🟢 Bulgur Low GL · GL 9.4/100g · Tier 3
🔴 Corn grain Limit · GL 44.6/100g · Tier 3
🟢 Corn bran Low GL · GL 4.4/100g · Tier 3
🔴 Corn flour Limit · GL 46.3/100g · Tier 3

Quick Answers

What should I look for when choosing from these foods?

Of the 257 foods on this page, 4 are rated Low GL (GL ≤10), 14 are Moderate (GL 11-19), and 239 should be Limited (GL ≥20). The average GL per 100g is 35. Click any food for its full glycemic profile, portion size comparison, and better alternatives in the same category.

What portion size should I aim for?

Portion control is one of the most effective blood sugar management tools. Each food page includes a portion comparison table showing GL for half, standard, and restaurant servings. You will often find that a half-serving brings the GL from high/moderate down to a much more manageable range.

Can I eat these foods every day?

Individual blood sugar responses vary. The GL numbers are population averages — your personal response may be different. If you wear a CGM or check your blood sugar, test your response to specific foods from this list. Note which ones produce the smoothest curve for you, and build your regular rotation around those.

What about combining multiple foods from this list?

Restaurant portions are often 2-3x the standard serving shown on this page. If you eat out, mentally halve the portion or ask for a box at the start of the meal. The GL doubles with double the portion — awareness is your best tool.

Dietary reference — not medical advice. Information provided for educational purposes. Individual glycemic responses vary. Consult your healthcare provider for personalized guidance.