Rekha, a 42-year-old teacher, loves her morning poha and weekend biryani, but she struggles to keep her blood sugar levels under control. Like many others managing diabetes, Rekha often wonders why her sugar levels spike even when she eats what seems like a “healthy” meal.
The key lies in understanding how different foods affect blood sugar levels. Some foods release energy slowly and keep you steady, while others cause sharp spikes.
In this blog, we’ll help you better understand the Glycemic Index (GI) concept and provide a detailed breakdown of 34 common Indian foods to help you make smarter, more balanced choices for better diabetes management.
What Is the Glycemic Index?
The Glycemic Index (GI) is a scale that tells us how quickly a food raises blood sugar levels. Foods are ranked on a scale of 0 to 100:
| Glycemic Index (GI) Category | GI Range | Effect on Blood Sugar |
|---|---|---|
| Low GI | 55 or less | Digests slowly, causing a steady rise in blood sugar. |
| Medium GI | 56–69 | Causes a moderate increase in blood sugar. |
| High GI | 70 or more | Digests quickly, leading to a sharp spike in blood sugar levels. |
Why Is Knowing Food’s Glycemic Index Important for People with Diabetes?
Managing diabetes gets easier when you understand how the food you eat affects your blood sugar. The Glycemic Index (GI) is a tool that helps with this by showing how quickly a food can raise your blood sugar levels. Here’s why it’s important:
1. Keeps Blood Sugar Levels Steady
High-GI foods like white rice or sugar can cause blood sugar to rise quickly, while low-GI foods like lentils, vegetables, and whole grains release energy slowly. Choosing more low-GI foods helps keep your sugar levels steady and your energy balanced throughout the day.
2. Makes Meal Planning Easier
Knowing the GI helps you combine foods to slow digestion and avoid sugar spikes. For example, pairing rice with dal or adding vegetables to your chapati meal makes it healthier. Switching from white bread to whole-grain bread is another simple way to lower your blood sugar impact.
3. Helps You Avoid Mistakes
Not everything with a low GI is healthy. For example, fried snacks or chocolate may have a low GI but are loaded with unhealthy fats and calories. On the other hand, a high-GI food like watermelon is fine in small amounts. Knowing the GI helps you make smarter choices without falling for common traps.
4. Makes Snacks Healthier
Snacks are where people often slip up. Instead of biscuits or sugary treats, you can choose low-GI options like roasted chana, nuts, or fruits like guava and apples. These keep you full for longer and prevent sudden sugar spikes.
5. Helps with Balanced Meals
Most of our meals are a mix of carbs, proteins, and fats. Adding low-GI foods like sabzi, dal, or healthy fats (like nuts) to your meal can help balance the effects of higher-GI foods. For instance, eating chapati with dal and veggies is much better for your blood sugar than chapati alone.
6. Reduces Long-Term Risks
Sticking to low-GI foods can lower your risk of long-term complications like weight gain, heart disease, and insulin resistance. It’s a simple way to keep your blood sugar in check and stay healthier over time.
Glycemic Index Chart of Indian Foods
We have compiled a list of 34 Indian food and their glycemic index, which is given in the latest Dietary Guidelines by the National Institute of Nutrition (NIN), India:
| Sr No | Name of the Foods | Glycemic Index (GI) |
|---|---|---|
| 1 | White Peas Sundal | 18–30 |
| 2 | Wheat + Chana Dal | 23–41 |
| 3 | Vada Sambar | 31–43 |
| 4 | Bengal Gram | 32–44 |
| 5 | Wheat + Chana Dal + Barley | 34–45 |
| 6 | Mixed Dal | 37–51 |
| 7 | Red Gram | 38–48 |
| 8 | Green Gram | 38–47 |
| 9 | Masoor Dal | 39–46 |
| 10 | Pesarattu | 55–66 |
| 11 | Mysore Bonda | 56–67 |
| 12 | Parota/Paratha | 57–68 |
| 13 | Chapati | 56–69 |
| 14 | Vegetable Dosa | 58–70 |
| 15 | Curd Rice | 59–71 |
| 16 | Set Dosa | 60–72 |
| 17 | Onion Rava Dosa | 61–72 |
| 18 | Wheat Chapati | 61–70 |
| 19 | Idly Sambar | 63–75 |
| 20 | Tomato Rice | 63–75 |
| 21 | Tomato Bhath | 63–74 |
| 22 | Boiled Brown Rice | 64–72 |
| 23 | Paneer Dosa | 67–76 |
| 24 | Open Veg Paneer Dosa | 65–77 |
| 25 | MLA Dosa | 65–78 |
| 26 | Rava Paneer Dosa | 66–78 |
| 27 | MLA Upma Pesarattu | 67–78 |
| 28 | Bisibelebhath | 69–80 |
| 29 | Vegetable Biryani | 68–81 |
| 30 | Plain Rice | 74–82 |
| 31 | Lemon Rice | 74–85 |
| 32 | Open Dosa | 71–83 |
| 33 | Onion Dosa | 74–86 |
| 34 | Plain Dosa | 72–86 |
Note: Glycemic Index (GI) values can change depending on the ingredients used, portion size, and cooking methods. Therefore, a range is provided to account for these variations.
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.
What are the Benefits of Low-Glycemic-Index (GI) Diets?
Research shows that eating foods with a low glycemic index (GI) offers several health benefits, particularly for managing diabetes, weight, and heart health. Here’s how:
1. Improved Blood Sugar Control
● Low-GI foods release sugar slowly into the blood, preventing sudden spikes.
● This helps people with diabetes maintain stable blood sugar levels and reduces the risk of complications.
2. Supports Weight Loss
● Low-GI foods keep you full for longer, reducing hunger and overeating.
3. Improved Heart Health
● Low-GI foods help lower triglycerides (bad cholesterol) and improve HDL (good cholesterol).
● They also reduce inflammation and support healthy blood pressure, lowering the risk of heart disease.
4. Reduces Inflammation
● Studies link high inflammation levels to obesity, diabetes, and heart disease.
● Low-GI foods reduce inflammatory markers, such as C-reactive protein (CRP), thereby improving overall health.
5. Better Insulin Sensitivity
● Insulin resistance occurs when your body struggles to use insulin properly.
● Low-GI diets improve insulin sensitivity, helping the body better manage blood sugar.
6. Lower Risk of Metabolic Syndrome
● Metabolic syndrome includes high blood sugar, unhealthy cholesterol, and excess weight.
● A low-GI diet helps reduce these risk factors, supporting better metabolic health.
7. Protects Insulin-Producing Cells
● Frequent blood sugar spikes from high-GI foods can stress insulin-producing cells in the pancreas.
● Low-GI diets reduce this stress, preserving these cells and improving long-term insulin production.
8. Helps Manage Hunger
● Low-GI foods are often rich in fiber, which slows digestion and keeps you feeling full longer.
● They also boost gut hormones that help control appetite.
How to Use the Glycemic Index in Your Diet?
● Combine wisely: Pair high-GI foods like rice with low-GI options like dals, vegetables, or salads.
● Choose whole grains: Replace white rice or refined flour with bajra, oats, or quinoa.
● Eat in moderation: Eating in small portions reduces the glycemic load of the food, regardless of its glycemic index. Smaller portions are lower in calories, which helps maintain weight and blood sugar.
● Choose fresh foods: Fresh fruits (low-GI, like apples, oranges, apricots, etc.), vegetables, and whole grains have a lower GI than packaged or refined foods.
How Can PB Health Support You?
When someone in your family needs medical care, you shouldn’t have to worry about what happens next or who will manage each step.
At PB Health, we believe good healthcare requires proper planning and regular follow-up. Our doctors and care teams work together using technology to track progress, schedule follow-ups, and keep all information clear. From prevention to recovery, every step is handled carefully so nothing important is missed.
To learn more about our approach, visit the PB Health website.