German philosopher and anthropologist Ludwig Feuerbach famously said, "You are what you eat." This statement perfectly underscores the connection between our food choices and their impact on health. For people managing diabetes, understanding what they eat becomes even more critical.
The Glycemic Index (GI) and Glycemic Load (GL) of foods play a vital role in maintaining blood sugar levels. Knowing these values can help you make smarter food decisions.
In this blog, we've compiled a list of 23 popular Indian foods, along with their GI and GL values, to help you eat thoughtfully and manage your blood sugar levels more effectively.
What is the Glycemic Index (GI)?
The Glycemic Index (GI) tells us how quickly a food can raise blood sugar levels. It ranks foods on a scale of 0 to 100. Foods with a high GI digest quickly and cause a sharp rise in blood sugar, while foods with a low GI digest slowly and keep your sugar levels steady.
| Glycemic Index (GI) | Range | What It Means |
|---|---|---|
| Low GI | 55 or less | Best choice, helps keep blood sugar levels steady. |
| Moderate GI | 56–69 | Can be included occasionally; consume in moderation. |
| High GI | 70 or more | May cause rapid blood sugar spikes and should be limited. |
What to Consume?
Include low-GI foods like:
● Dals (lentils)
● Rajma (kidney beans)
● Brown rice
● Seasonal Fruits like jamun, guava, pears, apples, oranges, berries like strawberry, blueberry, etc.
These foods digest slowly and help maintain steady blood sugar levels.
What to Avoid?
Limit high-GI foods like:
● White rice, maida
● Sabudana (sago)
● Sugary snacks
These foods digest quickly, leading to sudden blood sugar spikes.
Practical Tip
We understand that most of our Indian meals have rice. So, you can pair high-GI foods (like rice) with low-GI options (like dal or vegetables) to slow down digestion and keep blood sugar stable.
What is Glycemic Load?
The Glycemic Load (GL) chart helps in diabetes management by providing a more comprehensive understanding of how foods impact blood sugar levels. Unlike the Glycemic Index (GI), which only measures how quickly a food raises blood sugar, GL considers both how fast carbs act and how many carbs are present in a serving.
| Glycemic Load (GL) | Range | What It Means |
|---|---|---|
| Low GL | 0–10 | Best choice, has minimal impact on blood sugar levels. |
| Moderate GL | 11–19 | Can be included in moderation as part of a balanced diet. |
| High GL | 20 or more | May significantly raise blood sugar levels and should be limited. |
Why It Matters?
● Not all low-GI foods are healthy (e.g., fried foods).
● Not all high-GI foods are bad (e.g., watermelon has a low GL).
Example
● Watermelon (GI: 74, GL: 4): Raises blood sugar quickly but has fewer carbs, so the overall impact is low.
● Chocolate (GI: 40-50, GL: 20-33): Slower spike due to fat but contains more carbs, leading to a higher overall impact.
Practical Tips for Managing GL
● The first thing is to consciously pair high-GL foods (like rice) with fibre-rich options (like dal, vegetables and salads).
● Control portions: For instance, avoid eating aloo tikki with bread/pav in the same meal.
● Choose low-GL foods like lentils, guava, and cucumber for stable blood sugar.
What is the Difference Between Glycemic Index and Glycemic Load?
The difference between Glycemic Index (GI) and Glycemic Load (GL) lies in how they measure a food’s impact on blood sugar.
Glycemic Index (GI)
● What it tells: How quickly the carbs in food raise blood sugar.
● Limitation: GI does not account for carbs in a given portion.
● Example: Watermelon has a high GI (74) but contains very few carbs, so the actual blood sugar impact is low.
Glycemic Load (GL)
● What it tells: The overall impact of food on blood sugar by considering both:
How quickly do carbs raise blood sugar (GI)?
The quantity of carbs in the portion size.
● Why it’s better: GL gives a more accurate picture of how food affects blood sugar.
Example
● Carrots: High GI (71), but Low GL (6) → Quick rise in sugar, but minimal impact overall due to low carb content.
● Potatoes (boiled): Moderate GI (60), but High GL (18) → Moderate rise in sugar, but a bigger impact due to the higher carb content in a serving.
Why It Matters?
For managing diabetes, GL is more practical because it accounts for both the speed and quantity of carbs, helping you make smarter food choices.
Glycemic Index and Glycemic Load Chart of Indian Foods
Here’s a simple chart of everyday Indian foods with their GI and GL values, as taken from the latest Dietary Guidelines published in 2024 by the National Institute of Nutrition (NIN):
| Food | Glycemic Index (GI)* | Glycemic Load (GL)* |
|---|---|---|
| Idly Sambar | 63–75 | 27–41 |
| MLA Upma Pesarattu | 67–78 | 30–43 |
| Onion Rava Dosa | 61–72 | 28–39 |
| Open Dosa | 71–83 | 36–43 |
| Paneer Dosa | 67–76 | 32–39 |
| Pesarattu | 55–66 | 24–43 |
| Rava Paneer Dosa | 66–78 | 31–41 |
| Set Dosa | 60–72 | 26–39 |
| Vegetable Dosa | 58–70 | 25–39 |
| Vada Sambar | 31–43 | 11–26 |
| Onion Dosa | 74–86 | 35–45 |
| Plain Dosa | 72–86 | 37–42 |
| MLA Dosa | 65–78 | 30–41 |
| Bisibelebhath | 69–80 | 27–38 |
| Open Veg Paneer Dosa | 65–77 | 29–42 |
| Tomato Bhath | 63–74 | 29–44 |
| Lemon Rice | 74–85 | 35–45 |
| Chapati | 56–69 | 23–34 |
| Tomato Rice | 63–75 | 27–42 |
| Vegetable Biryani | 68–81 | 30–44 |
| Curd Rice | 59–71 | 25–40 |
| Parota | 57–68 | 25–38 |
| Mysore Bonda | 56–67 | 25–36 |
*The values mentioned in the table are in range and are based on a controlled environment with standard preparation methods. Still, in practical, daily life, variations in ingredients and cooking can change the actual GI and GL.
NOTE
● A food's glycemic index (GI) depends on its ingredients and cooking method. For example, in dosa, rice and dal are key ingredients - any changes in these or how they are prepared can affect the GI. This also impacts the glycemic load (GL), which depends on portion size.
● MLA Dosa and MLA Upma are popular dishes originating in South Indian cuisine, particularly in Karnataka and Andhra Pradesh. They are so-called because they were traditionally served in the canteens of the Members of the Legislative Assembly (MLAs), where they gained popularity.
Why Is It Difficult to Follow Glycemic Load (GL) in Everyday Life?
While Glycemic Load (GL) is a valuable tool for managing diabetes as it accounts for both the quality (GI) and quantity of carbohydrates in a food, applying it in daily life presents several practical challenges.
• Lack of GL Information: Food labels don’t usually show GL; they only show carbs or calories, making it hard to track.
• Need for Calculations: You need to know the GI of the food and the carbs in your portion and use a formula, which is impractical for regular meals.
• Variable Portion Sizes: Estimating the exact portion size and carb content can be tricky, especially with homemade food or when eating out.
• Complex Mixed Meals: Indian meals like dal-rice or chapati-sabzi include multiple ingredients, making it hard to figure out the combined GL.
• Cooking Methods Impact GI: How food is prepared (e.g., boiling, frying) or the ripeness of fruits can alter GI, which in turn affects GL.
How Can PB Health Support You?
When someone in your family needs care, you should not have to worry about what happens next or who is responsible for each step.
At PB Health, we believe wellness requires continuity, coordination, and consistent follow-through. Our doctors and care teams work together, supported by technology that helps track progress, organize follow-ups, and keep information clear and accessible. From prevention to recovery, every stage is managed thoughtfully so that nothing important is missed and nothing is left unclear.
To understand more about our approach, you can visit our website, PB Health.