A list of grains suitable for diabetics. In the table below, GL is Glycemic Load and GI is Glycemic Index You can sort the table whichever way you want by tapping the table headers. If you like rotis, use Amaranth : wheat (25:75) flour flatbread as mentioned in the table below. It appears to be the best way to eat food the way we’re used to and yet stay safe.
Grain Portion GL GI
Barley 150 gm 9 22
Couscous, rehydrated with hot water 150 gm 9 65
Rice porridge, made from rice bran 150 gm 3 19
Wheat, whole kernels 50 gm 11 30
Amaranth : wheat (25:75) flour flatbread 30 gm 10 66
Amaranth : wheat (50:50) flour flatbread 30 gm 11 76
White rice, low-amylose, boiled 150 gm 7 17
Semolina, steamed and gelatinised (set, due to absorbing water with heat) 150 gm 6 54
Bulgur cracked wheat, boiled 150 gm 12 46
GL = Glycemic Load
GI = Glycemic Index
For simplicity and caution, in the case of multiple variants, the variant with the higher GL/GI has been included in this table. Please pay attention to the portion size, which is important. These items have been included in this list due to their having a low to low-moderate Glycemic Load. Please however test your blood sugar and gauge your body's unique response to these foods before continued consumption to ensure they work for you. Please also note, this list may not be complete. Please look up the Glycemic Index of foods you wish to eat or believe are safe if they're not included in this table. If the Glycemic Load is 10 or below, they're probably alright for diabetics.