{"id":27836,"date":"2024-12-24T18:51:31","date_gmt":"2024-12-24T13:21:31","guid":{"rendered":"https:\/\/www.fitterfly.com\/blog\/?p=27836"},"modified":"2024-12-27T20:18:18","modified_gmt":"2024-12-27T14:48:18","slug":"glycemic-index-and-glycemic-load-chart","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/glycemic-index-and-glycemic-load-chart\/","title":{"rendered":"Glycemic Index and Glycemic Load Chart of Indian Foods"},"content":{"rendered":"<p>German philosopher and anthropologist Ludwig Feuerbach famously said, &#8220;<em><strong>You are what you eat.<\/strong><\/em>&#8221; This statement perfectly underscores the connection between our food choices and their impact on health. For people managing diabetes, understanding what you eat becomes even more critical.<\/p>\n<p>The <a href=\"https:\/\/www.fitterfly.com\/blog\/gi-glycemic-index\/\">Glycemic Index (GI)<\/a> 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.<\/p>\n<p>In this blog, we&#8217;ve compiled a list of <strong>23 popular Indian foods<\/strong> along with their GI and GL values to empower you to eat thoughtfully and <a href=\"https:\/\/www.fitterfly.com\/blog\/how-to-control-diabetes-lifestyle-modification-and-diet-tips-to-keep-your-blood-sugars-in-control\/\">manage your blood sugar levels more<\/a> effectively.<\/p>\n<p><span data-sheets-root=\"1\">\n        <div style=\"display:none\" class=\"col-lg-12 col-sm-12 col-xs-12 nopadding\">\n            <a class=\"cta-link\" href=\"https:\/\/bit.ly\/40w3os7\" target=\"_blank\">\n                <div class=\"desktop-cta-image\">\n                    <img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" \/><\/noscript><\/noscript>\n                <\/div>\n                <div class=\"mobile-cta-image\">\n                    <img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" \/><\/noscript><\/noscript>\n                <\/div>\n            <\/a>\t\t\t\t\t\t\t\t\t\n        <\/div>\n    <\/span><\/p>\n<h2><strong>What is the Glycemic Index (GI)?<\/strong><\/h2>\n<p>The <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7352659\/\">Glycemic Index<\/a> (GI) tells us how quickly a food can raise blood sugar levels. It ranks foods on a scale of 0 to 100. <a href=\"https:\/\/www.fitterfly.com\/blog\/high-glycemic-index-foods\/\">Foods with a high GI<\/a> digest quickly and cause a sharp rise in blood sugar, while foods with a low GI digest slowly and keep your sugar levels steady.<\/p>\n<div class=\"table-scroll\">\n<table style=\"width: 99.2069%;\">\n<tbody>\n<tr>\n<td style=\"width: 32.8767%; text-align: center;\"><b>Glycemic Index (GI)<\/b><\/td>\n<td style=\"width: 16.3963%; text-align: center;\"><b>Range<\/b><\/td>\n<td style=\"width: 93.1928%; text-align: center;\"><b>What It Means<\/b><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 32.8767%; text-align: center;\"><span style=\"font-weight: 400;\">Low GI<\/span><\/td>\n<td style=\"width: 16.3963%; text-align: center;\"><span style=\"font-weight: 400;\">55 or less<\/span><\/td>\n<td style=\"width: 93.1928%; text-align: center;\"><span style=\"font-weight: 400;\">Best choice, keeps sugar steady<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 32.8767%; text-align: center;\"><span style=\"font-weight: 400;\">Moderate GI<\/span><\/td>\n<td style=\"width: 16.3963%; text-align: center;\"><span style=\"font-weight: 400;\">56\u201369<\/span><\/td>\n<td style=\"width: 93.1928%; text-align: center;\"><span style=\"font-weight: 400;\">Okay sometimes, eat in moderation<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 32.8767%; text-align: center;\"><span style=\"font-weight: 400;\">High GI<\/span><\/td>\n<td style=\"width: 16.3963%; text-align: center;\"><span style=\"font-weight: 400;\">70 or more<\/span><\/td>\n<td style=\"width: 93.1928%; text-align: center;\"><span style=\"font-weight: 400;\">Avoid it often, causes sugar spikes<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h3>What to Consume?<\/h3>\n<p>Include <a href=\"https:\/\/www.fitterfly.com\/blog\/foods-with-lowest-glycemic-index\/\">low-GI foods<\/a> like:<\/p>\n<ul>\n<li><strong>Dals (lentils)<\/strong><\/li>\n<li><strong>Rajma (kidney beans)<\/strong><\/li>\n<li><strong>Brown rice<\/strong><\/li>\n<li><strong>Seasonal Fruits<\/strong> like jamun, guava, pears, apples, oranges, berries like strawberry, blueberry etc.<\/li>\n<\/ul>\n<p>These foods digest slowly and help maintain steady blood sugar levels.<\/p>\n<h3>What to Avoid?<\/h3>\n<p>Limit high-GI foods like:<\/p>\n<ul>\n<li>White rice, maida<\/li>\n<li>Sabudana (sago)<\/li>\n<li>Sugary snacks<\/li>\n<\/ul>\n<p>These foods digest quickly and cause sudden blood sugar spikes.<\/p>\n<p><span data-sheets-root=\"1\">\n    <div class=\"col-lg-12 col-sm-12 col-xs-12 nopadding calculator-cta\">\n        <div class=\"cal-card-list\">\n            <div class=\"cal-card blue\">\n                <div class=\"cal-card-info\">\n                    <h4>Diabetes Reversal<br> Calculator<\/h4>\n                    <p>To know your chances of&nbsp; Diabetes reversal, take the Diabetes Reversal Test<\/p>\n                <\/div>\n                <div class=\"cal-btn\">\n                    <a target=\"_blank\" href=\"https:\/\/www.fitterfly.com\/hybrid-reversal-calculator-blog?utm_source=Reversal_Calculator_blog&utm_medium=blog&utm_campaign=Reversal_Calculator_Blog\" class=\"white-btn\">Check<\/a>\n                <\/div>\n            <\/div>\n        <\/div>\n    <\/div>\n    <\/span><\/p>\n<h3>Practical Tip<\/h3>\n<p>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.<\/p>\n<div class=\"read-more-sec\">\n<div class=\"readmore-dtls\"><strong class=\"readmore-head\">Also Read<\/strong><br \/>\n<a class=\"readmore-title\" href=\"https:\/\/www.fitterfly.com\/blog\/what-is-hba1c-why-do-i-need-to-do-it\/\" target=\"_blank\" rel=\"noopener\">Fitterfly \u2013 HbA1c Test Guide: Normal Range, A1c Levels, and Significance<\/a><\/div>\n<\/div>\n<h2><strong>What is Glycemic Load?<\/strong><\/h2>\n<p>The <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7352659\/\">Glycemic Load (GL)<\/a> 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.<\/p>\n<div class=\"table-scroll\">\n<table style=\"width: 99.4543%;\">\n<tbody>\n<tr>\n<td style=\"width: 32.6335%; text-align: center;\"><b>Glycemic Load (GL)<\/b><\/td>\n<td style=\"width: 16.8876%; text-align: center;\"><b>Range<\/b><\/td>\n<td style=\"width: 68.6955%; text-align: center;\"><b>What It Means<\/b><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 32.6335%; text-align: center;\"><span style=\"font-weight: 400;\">Low GL<\/span><\/td>\n<td style=\"width: 16.8876%; text-align: center;\"><span style=\"font-weight: 400;\">0\u201310<\/span><\/td>\n<td style=\"width: 68.6955%; text-align: center;\"><span style=\"font-weight: 400;\">Best choice, minimal impact on blood sugar levels<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 32.6335%; text-align: center;\"><span style=\"font-weight: 400;\">Moderate GL<\/span><\/td>\n<td style=\"width: 16.8876%; text-align: center;\"><span style=\"font-weight: 400;\">11\u201319<\/span><\/td>\n<td style=\"width: 68.6955%; text-align: center;\"><span style=\"font-weight: 400;\">Okay in moderation<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 32.6335%; text-align: center;\"><span style=\"font-weight: 400;\">High GL<\/span><\/td>\n<td style=\"width: 16.8876%; text-align: center;\"><span style=\"font-weight: 400;\">20 or more<\/span><\/td>\n<td style=\"width: 68.6955%; text-align: center;\"><span style=\"font-weight: 400;\">Avoid often, raises blood sugar<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h3>Why It Matters?<\/h3>\n<ul>\n<li><strong>Not all low-GI foods are healthy<\/strong> (e.g., fried foods).<\/li>\n<li><strong>Not all high-GI foods are bad<\/strong> (e.g., watermelon has a low GL).<\/li>\n<\/ul>\n<h4>Example<\/h4>\n<ul>\n<li><strong>Watermelon<\/strong> (GI: 74, GL: 4): Raises blood sugar quickly but has fewer carbs, so the overall impact is low.<\/li>\n<li><strong>Chocolate<\/strong> (GI: 40-50, GL: 20-33): Slower spike due to fat but contains more carbs, leading to a higher overall impact.<\/li>\n<\/ul>\n<h2><strong>Practical Tips for Managing GL<\/strong><\/h2>\n<ul>\n<li>The first thing is to consciously <strong>pair high-GL foods (like rice) with fiber-rich options<\/strong> (like dal, vegetables and salads).<\/li>\n<li><strong>Control portions:<\/strong> For instance, avoid eating <strong>aloo tikk<\/strong>i with <strong>bread\/pav<\/strong> in the same meal.<\/li>\n<li>Choose l<strong>ow-GL foods<\/strong> like lentils, guava, and cucumber for stable blood sugar.<\/li>\n<\/ul>\n<div class=\"read-more-sec\">\n<div class=\"readmore-dtls\"><strong class=\"readmore-head\">Also Read<\/strong><br \/>\n<a class=\"readmore-title\" href=\"https:\/\/www.fitterfly.com\/blog\/glycemic-load-chart-of-foods\/\" target=\"_blank\" rel=\"noopener\">Fitterfly \u2013 How Does the Glycemic Load Chart Help in Diabetes Management?<\/a><\/div>\n<\/div>\n<h2><strong>What is the Difference Between Glycemic Index and Glycemic Load?<\/strong><\/h2>\n<p>The difference between Glycemic Index (GI) and Glycemic Load (GL) lies in how they measure a food\u2019s impact on blood sugar.<\/p>\n<h3>Glycemic Index (GI)<\/h3>\n<ul>\n<li><strong>What it tells:<\/strong> How <strong>quickly<\/strong> the carbs in food raise blood sugar.<\/li>\n<li><strong>Limitation:<\/strong> GI does not consider the amount of <strong>carbs<\/strong> in the portion size.<\/li>\n<li><strong>Example:<\/strong> Watermelon has a <strong>high GI (74)<\/strong> but contains very few carbs, so the actual blood sugar impact is low.<\/li>\n<\/ul>\n<h3>Glycemic Load (GL)<\/h3>\n<ul>\n<li><strong>What it tells:<\/strong> The <strong>overall impact<\/strong> of food on blood sugar by considering both:<\/li>\n<\/ul>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li>How quickly carbs raise blood sugar (GI).<\/li>\n<li>The <strong>quantity<\/strong> of carbs in the portion size.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<ul>\n<li><strong>Why it\u2019s better:<\/strong> GL gives a more accurate picture of how food affects blood sugar.<\/li>\n<\/ul>\n<h4>Example<\/h4>\n<ul>\n<li><strong>Carrots:<\/strong> High GI (71), but Low GL (6) \u2192 Quick rise in sugar, but minimal impact overall due to low carb content.<\/li>\n<li><strong>Potatoes (boiled):<\/strong> Moderate GI (60), but High GL (18) \u2192 Moderate rise in sugar, but a bigger impact due to the higher carb content in a serving.<\/li>\n<\/ul>\n<h3>Why It Matters?<\/h3>\n<p>For managing diabetes, <strong>GL<\/strong> is more practical as it considers both the speed and quantity of carbs, helping you make smarter food choices.<\/p>\n<h2><strong>Glycemic Index and Glycemic Load Chart of Indian Foods<\/strong><\/h2>\n<p>Here\u2019s a simple chart of everyday Indian foods with their GI and GL values, as taken from the latest <a href=\"https:\/\/www.nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI07052024P.pdf\">Dietary Guidelines<\/a> published in 2024 by the National Institute of Nutrition (NIN):<\/p>\n<div class=\"table-scroll\">\n<table style=\"width: 99.555%;\">\n<tbody>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><b>Food<\/b><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><b>Glycemic Index (GI)*<\/b><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><b>Glycemic Load (GL)*<\/b><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Idly sambar<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">63 to 75<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">27 to 41<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">MLA Upma pesarattu<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">67 to 78<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">30 to 43<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Onion rava dosa<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">61 to 72<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">28 to 39<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Open dosa<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">71 to 83<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">36 to 43<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Paneer dosa<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">67 to 76<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">32 to 39<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Pesarattu<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">55 to 66<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">24 to 43<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Rava paneer dosa<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">66 to 78<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">31 to 41<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Set dosa<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">60 to 72<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">26 to 39<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Vegetable dosa<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">58 to 70<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">25 to 39<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Vada sambar<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">31 to 43<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">11 to 26<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Onion dosa<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">74 to 86<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">35 to 45<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Plain dosa<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">72 to 86<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">37 to 42<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">MLA dosa<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">65 to 78<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">30 to 41<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Bisibelebhath<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">69 to 80<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">27 to 38<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Open veg paneer dosa<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">65 to 77<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">29 to 42<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Tomato bhath<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">63 to 74<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">29 to 44<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Lemon rice<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">74 to 85<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">35 to 45<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Chapati<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">56 to 69<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">23 to 34<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Tomato rice<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">63 to 75<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">27 to 42<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Vegetable biryani<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">68 to 81<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">30 to 44<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Curd rice<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">59 to 71<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">25 to 40<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Parota<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">57 to 68<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">25 to 38<\/span><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 31.7231%; text-align: center;\"><span style=\"font-weight: 400;\">Mysore bonda<\/span><\/td>\n<td style=\"width: 34.3838%; text-align: center;\"><span style=\"font-weight: 400;\">56 to 67<\/span><\/td>\n<td style=\"width: 73.8481%; text-align: center;\"><span style=\"font-weight: 400;\">25 to 36<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p><em>*The values mentioned in the table are in range and are based on a controlled environment with standard preparation methods, but in practical, daily life, variations in ingredients and cooking can change the actual GI and GL.<\/em><\/p>\n<h3>NOTE<\/h3>\n<ul>\n<li>A food&#8217;s glycemic index (GI) depends on its ingredients and <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6261173\/\">cooking method<\/a>. For example, in dosa, rice and dal are key ingredients &#8211; 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.<\/li>\n<li>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 Members of the Legislative Assembly (MLA) canteens, where they gained popularity.<\/li>\n<\/ul>\n<p><span data-sheets-root=\"1\">\n    <div class=\"col-lg-12 col-sm-12 col-xs-12 nopadding\">\n        <div class=\"testimonial-block\">\n            <div class=\"testimonial-block-card\">\n                <div class=\"col-lg-7 nopadding\">\n                    <div class=\"testimonial-card-pad\">\n                        <div class=\"testimonial-card-info\">\n                            <div class=\"testimonial-card-head\">\n                                <h3 class=\"gradient-text\">Reduced HbA1c by HALF in 6 months<\/h3>\n                            <\/div>\n                            <div class=\"testimonial-image-block\">\n                                <div class=\"testimonial-profile-image\">\n                                    <img decoding=\"async\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/vandana-jha.webp\" alt=\"Vandana Jha\" title=\"Vandana Jha\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 198px; --smush-placeholder-aspect-ratio: 198\/244;\"><noscript><img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/vandana-jha.webp\" alt=\"Vandana Jha\" title=\"Vandana Jha\"><\/noscript>\n                                <\/div>\n                                <div class=\"testimonial-profile-info-block\">\n                                    <div class=\"testimonial-profile-info\">\n                                        <div class=\"progress-info\">\n                                            <strong class=\"red\">12.6<span>%<\/span><\/strong>\n                                            <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/pink-next-arrow.svg\" alt=\"\" title=\"\">\n                                            <strong class=\"green\">6.6<span>%<\/span><\/strong>\n                                        <\/div>\n                                    <\/div>\n                                    <div class=\"testimonial-member-info\">\n                                        <div class=\"member-name\">Vandana Jha<\/div>\n                                        <div class=\"member-age\">39 years<\/div>\n                                    <\/div>\n                                <\/div>\n                            <\/div>\n                            \n                            <div class=\"testimonial-outcome-list\">\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/happy-members.svg\" alt=\"Happy members\" title=\"Happy members\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">30000+ <br>Happy members<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/no-cost-emi.svg\" alt=\"No Cost EMI\" title=\"No Cost EMI\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">No Cost <br> EMI<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/money-back.svg\" alt=\"Moneyback Guarantee\" title=\"Moneyback Guarantee\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">Moneyback <br> Guarantee<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/google-icon.svg\" alt=\"Rated 4.8\/5\" title=\"Rated 4.8\/5\">\n                                    <\/div>\n                                    <div class=\"outcome-text\"><img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/five-star.svg\" alt=\"Rated 4.8\/5\" title=\"Rated 4.8\/5\"><br>4.8\/5<\/div>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div>\n                <div class=\"col-lg-5 nopadding\">\n                    <div class=\"testimonial-form-block cta-form\">\n                        <div class=\"testimonial-form-block-pad\">\n                            <input type=\"hidden\" value=\"Vandana Jha Reversal\" id=\"category_name\"> \n                            <div class=\"testimonial-form-card\">\n                                <div class=\"testimonial-form-card-pad\">\n                                    <div class=\"testimonial-form-label\">You too can with<\/div>\n                                    <div class=\"testimonial-form-heading\">Fitterfly&apos;s<br> Diabetes Prime Program<\/div>\n                                    <form autocomplete=\"off\" class=\"testimonial-form\">\n                                        <div  class=\"testimonial-form-container\">\n                                            <div class=\"testimonial-form-field\">\n                                                <input type=\"text\" id=\"name\" placeholder=\"Name\" class=\"\"  onkeypress=\"return (event.charCode > 64 && event.charCode < 91) || (event.charCode > 96 && event.charCode < 123) || (event.charCode==32)\"  required>\n                                                <span class=\"error-text\">Required<\/span>\n                                            <\/div>\n                                            <div class=\"testimonial-form-field\">\n                                                <input type=\"number\" id=\"mobile\" onkeypress=\"if (this.value.length >9) return false;RestrictFirstZero(event)\"  onkeydown=\"return (event.which >= 48 && event.which <= 57) || event.which == 8 || event.which == 46\" type=\"number\" minlength=\"10\" maxlength = \"11\" placeholder=\"Mobile No.\" class=\"\" required>\n                                                <span class=\"error-text\">Required<\/span>\n                                            <\/div>\n                                            <div class=\"button-block\">\n                                                <button id=\"save-data-CRM\" type=\"button\" class=\"button\">\n                                                    <span>Call me<\/span>\n                                                <\/button>\n                                            <\/div>\n                                        <\/div>\n                                    <\/form>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div>\n            <\/div>\n            <div class=\"testimonial-block-card-note\">* Diabetes Remission is the clinical term for Diabtes Reversal<\/div>\n        <\/div>\n    <\/div>\n    <\/span><\/p>\n<h2><strong>Why Is It Difficult to Follow Glycemic Load (GL) in Everyday Life?<\/strong><\/h2>\n<p>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.<\/p>\n<ol>\n<li><strong>Lack of GL Information:<\/strong> Food labels don\u2019t usually show GL; they only show carbs or calories, making it hard to track.<\/li>\n<li><strong>Need for Calculations:<\/strong> 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.<\/li>\n<li><strong>Variable Portion Sizes:<\/strong> Estimating the exact portion size and carb content can be tricky, especially with homemade food or when eating out.<\/li>\n<li><strong>Complex Mixed Meals:<\/strong> Indian meals like dal-rice or chapati-sabzi include multiple ingredients, making it hard to figure out the combined GL.<\/li>\n<li><strong>Cooking Methods Impact GI:<\/strong> How food is prepared (e.g., boiling, frying) or the ripeness of fruits can change the GI, which affects the GL.<\/li>\n<\/ol>\n<p>Instead of calculating GL for every meal, focus on choosing low-GI foods, practising <a href=\"https:\/\/www.fitterfly.com\/blog\/smart-portion-control-tips\/\">portion control<\/a>, and balancing meals with protein, fiber, and healthy fats. This is where enrolling in Fitterfly\u2019s <a href=\"https:\/\/www.fitterfly.com\/fitterfly-diabetes-care-plan?utm_source=Organic&amp;utm_medium=blog&amp;utm_campaign=diabetes\">Diabetes Prime Program<\/a> can make things easier.<\/p>\n<p>Our expert coaches will guide you on the right foods, portions, and combinations to keep your blood sugar in check &#8211; no calculations required! Let us simplify your journey to better health. \ud83d\ude0a<\/p>\n<p>More than 30,000 people have successfully improved their blood sugar control and quality of life with <a href=\"https:\/\/www.fitterfly.com\/?utm_source=Organic&amp;utm_medium=blog&amp;utm_campaign=homepage\">Fitterfly<\/a>. Why not take the <a href=\"https:\/\/www.fitterfly.com\/diabetes\/content-portal?utm_source=Blog&amp;utm_medium=Sign-up&amp;utm_campaign=Content_Portal_sign_up_July_2023&amp;utm_content=Sign_up\">first step<\/a> today? Call us at <strong><a href=\"tel: 08068507599\">08068507599<\/a><\/strong> to get started. Let\u2019s work together to make diabetes management effortless and effective.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Understand the glycemic index (GI) and glycemic load (GL) chart of Indian foods. Learn their differences, and why following GL in daily life can be challenging.<\/p>\n","protected":false},"author":1,"featured_media":27857,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":1,"footnotes":""},"categories":[1,407,401,4],"tags":[],"acf":{"reviewed_by":false,"references":null,"author":[46],"table_content":null,"medically_reviewed":5783,"show_updated_date_in_post":"No","faq_list":[{"faq_question":"How do you use glycemic index and glycemic load?","faq_answer":"You can use the glycemic index to know how quickly a food raises blood sugar and the glycemic load to understand its overall impact based on portion size. Together, they help you make better food choices."},{"faq_question":"How much glycemic index is good?","faq_answer":"Foods with a low glycemic index of 55 or less are good as they keep your blood sugar steady. A moderate GI of 56\u201369 is fine occasionally, while a high GI of 70 or more should be limited."},{"faq_question":"What is a healthy glycemic load per day?","faq_answer":"According to the American Diabetes Association (ADA) guidelines, a healthy daily glycemic load (GL) should be below 100 (based on glucose). Keeping your GL low throughout the day can help maintain steady blood sugar levels and support overall health."},{"faq_question":"How to calculate glycemic load?","faq_answer":"To calculate glycemic load, multiply the food's glycemic index by the grams of carbohydrates per serving and divide the result by 100. For example, if a food has a GI of 60 and contains 20 grams of carbs, the GL would be (60 \u00d7 20) \u00f7 100 = 12."},{"faq_question":"What is a good range for glycemic load?","faq_answer":"A low glycemic load, between 0 and 10, is best for health. A moderate glycemic load, between 11 and 19, should be limited. A high glycemic load of 20 or more should be avoided."},{"faq_question":"What is the glycemic response?","faq_answer":"Glycemic response measures how much and how quickly blood sugar rises after eating. It depends on the glycemic index (GI), glycemic load (GL), fat, protein, fiber, food preparation, and individual metabolism."},{"faq_question":"How does diet affect glycemic response?","faq_answer":"Low-GI foods digest slowly and cause a gradual rise in blood sugar. Examples: whole grains (jowar, oats), legumes (rajma, chana), non-starchy vegetables (spinach, cucumber). High-GI foods digest quickly and spike blood sugar. Examples: refined carbs (white bread, white rice), sugary foods (sweets, sugary drinks), starchy foods (potatoes, sabudana). Combining carbs with protein, fat, or fiber in meals slows digestion and lowers glycemic response. For example, pairing white rice with dal and vegetables reduces its impact. Focus on low-GI foods, balance meals, limit high-GI foods, and watch portion sizes to manage blood sugar."},{"faq_question":"How does glycemic load help in disease prevention?","faq_answer":"Glycemic load (GL) considers both GI and portion size, making it more accurate. Low-GL foods help prevent diabetes, heart disease, weight gain, PCOS and metabolic syndrome."}],"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/27836"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=27836"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/27836\/revisions"}],"acf:post":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/reviewers\/5783"}],"acf:user":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/46"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/27857"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=27836"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=27836"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=27836"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}