Grains/Flour Comparisons For Diabetics
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Consumer Rice
Food 1
Food 1
• RIVIANA FOODS INC.
Consumer Rice
|
69.1 | 378 | 80.0 | — | 2.2 | — | 6.7 |
|
Gold Medal K...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal King Wheat Flour
|
42.5 | 356 | 75.0 | 1.6 | 2.4 | 1.3 | 11.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Martha White...
Food 1
Food 1
• THE J.M. SMUCKER COMPANY
Martha White 5 Pound All Purpose Flour Each
|
47.1 | 355 | 77.4 | — | — | — | 9.7 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Cheese Lovers (12 1 Ounce) 12 Ounce 12 Pack Pouches
|
38.8 | 356 | 75.1 | 0.9 | 4.3 | 4.1 | 8.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Trumps Bakers High Gluten Enriched Bromated Unbleached Flour
|
39.4 | 349 | 70.6 | 1.3 | 2.9 | 1.1 | 14.2 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Original 18 Ounce Paper Box
|
60.7 | 333 | 78.6 | — | 4.8 | 1.2 | 9.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Oatmeal Flavor Variety (18 1.51 Ouncz) 27.3 Ounces 18 Count Paper Pouches
|
57.7 | 369 | 75.7 | 28.8 | 6.8 | 5.0 | 9.1 |
|
Quaker Real ...
Food 2
Food 2
• PEPSICO INC.
Quaker Real Medleys Summer Berry Oatmeal 2.46 Ounce Cup
|
85.4 | 357 | 72.9 | 20.0 | 10.0 | 4.3 | 11.4 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal A...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal All Trumps Bakers High Gluten Enriched Bromated Unbleached Flour
|
39.4 | 349 | 70.6 | 1.3 | 2.9 | 1.1 | 14.2 |
|
Quaker Quick...
Food 2
Food 2
• PEPSICO INC.
Quaker Quick Pearled Barley 11 Ounce Paper Box
|
62.7 | 361 | 77.7 | 0.8 | 11.0 | 1.2 | 9.9 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Selec...
Food 1
Food 1
• PEPSICO INC.
Quaker Select Starts High Fiber Cinnamon Swirl Instant Oatmeal (8 1.58 Oz) 12.6 Ounce 8 Count Paper Box
|
47.4 | 369 | 76.2 | 13.8 | 22.2 | 4.9 | 8.9 |
|
Quaker Straw...
Food 2
Food 2
• PEPSICO INC.
Quaker Strawberries & Cream Instant Oatmeal (10 1.23 Ounce) 12.3 Ounce 10 Packet Box
|
48.0 | 381 | 76.4 | 33.5 | 6.0 | 6.2 | 8.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal S...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Superlative Bakers Enriched Bleached Flour
|
40.8 | 351 | 72.8 | 1.0 | 3.0 | 1.0 | 12.6 |
|
Gold Medal G...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Golden Gate Bakers All Purpose Flour
|
42.9 | 355 | 75.8 | 0.4 | 2.6 | 1.1 | 10.5 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal Y...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Yellow Corn Meal
|
45.5 | 352 | 79.4 | 1.0 | 2.5 | 0.7 | 7.0 |
|
Gold Medal B...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Bl En Ps Ap Flour
|
41.2 | 333 | 73.3 | 3.3 | 3.3 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC. BRAND OWNER
Quaker Instant Oatmeal Honey & Almonds 1.76 Oz
|
55.7 | 380 | 68.0 | 20.0 | 10.0 | 8.0 | 14.0 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Grits Butter (12 1 Ounce) 12 Ounce 12 Pack Packets
|
38.2 | 366 | 74.7 | 0.9 | 4.7 | 5.7 | 8.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Pillsbury Ho...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Pillsbury Hotel & Restaurant All Purpose Flour
|
41.8 | 352 | 73.8 | 1.6 | 2.4 | 1.7 | 10.5 |
|
Gold Medal R...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Remarkable Bakers High Gluten Enriched Bromated Bleached Flour
|
39.8 | 341 | 71.2 | 1.3 | 2.9 | 1.1 | 13.6 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal G...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal G.M. 44 Bakers Enriched Bleached Flour
|
42.5 | 356 | 75.0 | 1.6 | 2.4 | 1.3 | 11.0 |
|
Aunt Jemima ...
Food 2
Food 2
• PEPSICO INC.
Aunt Jemima Quick Grits 5 Pound Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Morrison's P...
Food 1
Food 1
• C. H. GUENTHER AND SON INC.
Morrison's Premium Yellow Degermed Corn Meal
|
45.3 | 367 | 80.0 | — | 3.3 | 1.7 | 6.7 |
|
Quaker Quick...
Food 2
Food 2
• PEPSICO INC.
Quaker Quick Grits 18.4 Ounce Paper Box
|
53.0 | 351 | 78.4 | — | 5.4 | 1.4 | 8.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Martha White...
Food 1
Food 1
• THE J.M. SMUCKER COMPANY
Martha White 5 Pound All Purpose Flour Each
|
47.1 | 355 | 77.4 | — | — | — | 9.7 |
|
Gold Medal W...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal White Whole Wheat Flour
|
35.0 | 367 | 70.0 | 3.3 | 10.0 | 1.7 | 13.3 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal K...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal King Wheat Bakers Unbleached Enriched Flour
|
41.7 | 343 | 74.2 | 1.0 | 3.0 | 1.0 | 11.1 |
|
Quaker Insta...
Food 2
Food 2
• PEPSICO INC.
Quaker Instant Oatmeal Flavor Variety (18 1.51 Ouncz) 27.3 Ounces 18 Count Paper Pouches
|
57.7 | 369 | 75.7 | 28.8 | 6.8 | 5.0 | 9.1 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Zee Zees Gra...
Food 1
Food 1
• NATIONAL FOOD GROUP
Zee Zees Grahamz, French Toast, Iw, Wg 1 Oz
|
38.6 | 429 | 75.0 | 28.6 | 3.6 | 14.3 | 7.1 |
|
Gold Medal A...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal All Trumps Bakers High Gluten Enriched Bromated Unbleached Flour
|
39.4 | 349 | 70.6 | 1.3 | 2.9 | 1.1 | 14.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal Y...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Yellow Corn Meal
|
45.5 | 352 | 79.4 | 1.0 | 2.5 | 0.7 | 7.0 |
|
Gold Medal A...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Almond Flour
|
5.3 | 633 | 20.0 | 3.3 | 10.0 | 53.3 | 20.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
General Mill...
Food 1
Food 1
• GENERAL MILLS SALES INC.
General Mills Gold Medal Remarkable Unbleached Flour
|
39.9 | 349 | 71.2 | 2.0 | 2.7 | 1.1 | 13.6 |
|
Gold Medal(t...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal(tm) All Trumps(tm) High Gluten Flour Enriched Unbleached Unbromated 50 Lb
|
39.4 | 349 | 70.6 | 1.3 | 2.9 | 1.1 | 14.2 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Gold Medal Y...
Food 1
Food 1
• GENERAL MILLS SALES INC.
Gold Medal Yellow Corn Meal
|
45.5 | 352 | 79.4 | 1.0 | 2.5 | 0.7 | 7.0 |
|
Morrison's D...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Diamond M High Gluten Flour
|
41.2 | 367 | 73.3 | — | 3.3 | — | 10.0 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Mediu...
Food 1
Food 1
• PEPSICO INC.
Quaker Medium Barley 16 Ounce Paper Box
|
62.7 | 361 | 77.7 | 0.8 | 11.0 | 1.2 | 9.9 |
|
Morrison's H...
Food 2
Food 2
• C. H. GUENTHER AND SON INC.
Morrison's Hi Ratio Cake Flour
|
45.4 | 367 | 80.0 | — | 3.3 | — | 6.7 |
| Food | BSI | Calories | Carbs | Sugars | Fiber | Fat | Protein |
|---|---|---|---|---|---|---|---|
|
Quaker Insta...
Food 1
Food 1
• PEPSICO INC.
Quaker Instant Oatmeal Lower Sugar Variety Pack 11.5 Z 10 Pack
|
40.7 | 353 | 70.6 | 11.8 | 8.8 | 5.9 | 11.8 |
|
Gold Medal S...
Food 2
Food 2
• GENERAL MILLS SALES INC.
Gold Medal Sperry Extra Fancy Durum Flour
|
40.3 | 349 | 72.8 | 0.8 | 3.9 | 1.0 | 12.2 |
Frequently Asked Questions
Common questions about this food category and how to use these foods for diabetes management
Grains/Flour food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.
Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.
BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.
Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.
Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.
Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.