{"id":28567,"date":"2025-01-27T12:23:11","date_gmt":"2025-01-27T06:53:11","guid":{"rendered":"https:\/\/www.fitterfly.com\/blog\/?p=28567"},"modified":"2025-01-27T12:23:11","modified_gmt":"2025-01-27T06:53:11","slug":"glycemic-index-and-glycemic-load-chart-of-indian-foods","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/glycemic-index-and-glycemic-load-chart-of-indian-foods\/","title":{"rendered":"Glycemic Index and Glycemic Load Chart of Indian Foods"},"content":{"rendered":"

German philosopher and anthropologist Ludwig Feuerbach famously said, “You are what you eat.<\/strong><\/em>” 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

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.<\/p>\n

In this blog, we’ve compiled a list of 23 popular Indian foods<\/strong> along with their GI and GL values to empower you to eat thoughtfully and manage your blood sugar levels more effectively.<\/p>\n

What is the Glycemic Index (GI)?<\/strong><\/h2>\n

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.<\/p>\n

\n\n\n\n\n\n\n
Glycemic Index (GI)<\/b><\/td>\nRange<\/b><\/td>\nWhat It Means<\/b><\/td>\n<\/tr>\n
Low GI<\/span><\/td>\n55 or less<\/span><\/td>\nBest choice, keeps sugar steady<\/span><\/td>\n<\/tr>\n
Moderate GI<\/span><\/td>\n56\u201369<\/span><\/td>\nOkay sometimes, eat in moderation<\/span><\/td>\n<\/tr>\n
High GI<\/span><\/td>\n70 or more<\/span><\/td>\nAvoid it often, causes sugar spikes<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

What to Consume?<\/h3>\n

Include low-GI foods like:<\/p>\n

    \n
  • Dals (lentils)<\/strong><\/li>\n
  • Rajma (kidney beans)<\/strong><\/li>\n
  • Brown rice<\/strong><\/li>\n
  • Seasonal Fruits<\/strong> like jamun, guava, pears, apples, oranges, berries like strawberry, blueberry etc.<\/li>\n<\/ul>\n

    These foods digest slowly and help maintain steady blood sugar levels.<\/p>\n

    What to Avoid?<\/h3>\n

    Limit high-GI foods like:<\/p>\n

      \n
    • White rice, maida<\/li>\n
    • Sabudana (sago)<\/li>\n
    • Sugary snacks<\/li>\n<\/ul>\n

      These foods digest quickly and cause sudden blood sugar spikes.<\/p>\n

      Practical Tip<\/h3>\n

      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

      What is Glycemic Load?<\/strong><\/h2>\n

      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.<\/p>\n

      \n\n\n\n\n\n\n
      Glycemic Load (GL)<\/b><\/td>\nRange<\/b><\/td>\nWhat It Means<\/b><\/td>\n<\/tr>\n
      Low GL<\/span><\/td>\n0\u201310<\/span><\/td>\nBest choice, minimal impact on blood sugar levels<\/span><\/td>\n<\/tr>\n
      Moderate GL<\/span><\/td>\n11\u201319<\/span><\/td>\nOkay in moderation<\/span><\/td>\n<\/tr>\n
      High GL<\/span><\/td>\n20 or more<\/span><\/td>\nAvoid often, raises blood sugar<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

      Why It Matters?<\/h3>\n
        \n
      • Not all low-GI foods are healthy<\/strong> (e.g., fried foods).<\/li>\n
      • Not all high-GI foods are bad<\/strong> (e.g., watermelon has a low GL).<\/li>\n<\/ul>\n

        Example<\/h4>\n
          \n
        • Watermelon<\/strong> (GI: 74, GL: 4): Raises blood sugar quickly but has fewer carbs, so the overall impact is low.<\/li>\n
        • 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

          Practical Tips for Managing GL<\/strong><\/h2>\n
            \n
          • The first thing is to consciously pair high-GL foods (like rice) with fiber-rich options<\/strong> (like dal, vegetables and salads).<\/li>\n
          • Control portions:<\/strong> For instance, avoid eating aloo tikk<\/strong>i with bread\/pav<\/strong> in the same meal.<\/li>\n
          • Choose low-GL foods<\/strong> like lentils, guava, and cucumber for stable blood sugar.<\/li>\n<\/ul>\n

            What is the Difference Between Glycemic Index and Glycemic Load?<\/strong><\/h2>\n

            The difference between Glycemic Index (GI) and Glycemic Load (GL) lies in how they measure a food\u2019s impact on blood sugar.<\/p>\n

            Glycemic Index (GI)<\/h3>\n
              \n
            • What it tells:<\/strong> How quickly<\/strong> the carbs in food raise blood sugar.<\/li>\n
            • Limitation:<\/strong> GI does not consider the amount of carbs<\/strong> in the portion size.<\/li>\n
            • Example:<\/strong> Watermelon has a high GI (74)<\/strong> but contains very few carbs, so the actual blood sugar impact is low.<\/li>\n<\/ul>\n

              Glycemic Load (GL)<\/h3>\n
                \n
              • What it tells:<\/strong> The overall impact<\/strong> of food on blood sugar by considering both:<\/li>\n<\/ul>\n
                  \n
                1. \n
                    \n
                  1. How quickly carbs raise blood sugar (GI).<\/li>\n
                  2. The quantity<\/strong> of carbs in the portion size.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n
                      \n
                    • Why it\u2019s better:<\/strong> GL gives a more accurate picture of how food affects blood sugar.<\/li>\n<\/ul>\n

                      Example<\/h4>\n
                        \n
                      • 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
                      • 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

                        Why It Matters?<\/h3>\n

                        For managing diabetes, GL<\/strong> is more practical as it considers both the speed and quantity of carbs, helping you make smarter food choices.<\/p>\n

                        Glycemic Index and Glycemic Load Chart of Indian Foods<\/strong><\/h2>\n

                        Here\u2019s 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):<\/p>\n

                        \n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
                        Food<\/b><\/td>\nGlycemic Index (GI)*<\/b><\/td>\nGlycemic Load (GL)*<\/b><\/td>\n<\/tr>\n
                        Idly sambar<\/span><\/td>\n63 to 75<\/span><\/td>\n27 to 41<\/span><\/td>\n<\/tr>\n
                        MLA Upma pesarattu<\/span><\/td>\n67 to 78<\/span><\/td>\n30 to 43<\/span><\/td>\n<\/tr>\n
                        Onion rava dosa<\/span><\/td>\n61 to 72<\/span><\/td>\n28 to 39<\/span><\/td>\n<\/tr>\n
                        Open dosa<\/span><\/td>\n71 to 83<\/span><\/td>\n36 to 43<\/span><\/td>\n<\/tr>\n
                        Paneer dosa<\/span><\/td>\n67 to 76<\/span><\/td>\n32 to 39<\/span><\/td>\n<\/tr>\n
                        Pesarattu<\/span><\/td>\n55 to 66<\/span><\/td>\n24 to 43<\/span><\/td>\n<\/tr>\n
                        Rava paneer dosa<\/span><\/td>\n66 to 78<\/span><\/td>\n31 to 41<\/span><\/td>\n<\/tr>\n
                        Set dosa<\/span><\/td>\n60 to 72<\/span><\/td>\n26 to 39<\/span><\/td>\n<\/tr>\n
                        Vegetable dosa<\/span><\/td>\n58 to 70<\/span><\/td>\n25 to 39<\/span><\/td>\n<\/tr>\n
                        Vada sambar<\/span><\/td>\n31 to 43<\/span><\/td>\n11 to 26<\/span><\/td>\n<\/tr>\n
                        Onion dosa<\/span><\/td>\n74 to 86<\/span><\/td>\n35 to 45<\/span><\/td>\n<\/tr>\n
                        Plain dosa<\/span><\/td>\n72 to 86<\/span><\/td>\n37 to 42<\/span><\/td>\n<\/tr>\n
                        MLA dosa<\/span><\/td>\n65 to 78<\/span><\/td>\n30 to 41<\/span><\/td>\n<\/tr>\n
                        Bisibelebhath<\/span><\/td>\n69 to 80<\/span><\/td>\n27 to 38<\/span><\/td>\n<\/tr>\n
                        Open veg paneer dosa<\/span><\/td>\n65 to 77<\/span><\/td>\n29 to 42<\/span><\/td>\n<\/tr>\n
                        Tomato bhath<\/span><\/td>\n63 to 74<\/span><\/td>\n29 to 44<\/span><\/td>\n<\/tr>\n
                        Lemon rice<\/span><\/td>\n74 to 85<\/span><\/td>\n35 to 45<\/span><\/td>\n<\/tr>\n
                        Chapati<\/span><\/td>\n56 to 69<\/span><\/td>\n23 to 34<\/span><\/td>\n<\/tr>\n
                        Tomato rice<\/span><\/td>\n63 to 75<\/span><\/td>\n27 to 42<\/span><\/td>\n<\/tr>\n
                        Vegetable biryani<\/span><\/td>\n68 to 81<\/span><\/td>\n30 to 44<\/span><\/td>\n<\/tr>\n
                        Curd rice<\/span><\/td>\n59 to 71<\/span><\/td>\n25 to 40<\/span><\/td>\n<\/tr>\n
                        Parota<\/span><\/td>\n57 to 68<\/span><\/td>\n25 to 38<\/span><\/td>\n<\/tr>\n
                        Mysore bonda<\/span><\/td>\n56 to 67<\/span><\/td>\n25 to 36<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

                        *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

                        NOTE<\/h3>\n
                          \n
                        • 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.<\/li>\n
                        • 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

                          Why Is It Difficult to Follow Glycemic Load (GL) in Everyday Life?<\/strong><\/h2>\n

                          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

                            \n
                          1. 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
                          2. 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
                          3. 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
                          4. 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
                          5. 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

                            Instead of calculating GL for every meal, focus on choosing low-GI foods, practising portion control, and balancing meals with protein, fiber, and healthy fats. This is where enrolling in Fitterfly\u2019s Diabetes Prime Program can make things easier.<\/p>\n

                            Our expert coaches will guide you on the right foods, portions, and combinations to keep your blood sugar in check – no calculations required! Let us simplify your journey to better health. \ud83d\ude0a<\/p>\n

                            More than 30,000 people have successfully improved their blood sugar control and quality of life with Fitterfly. Why not take the first step today? Call us at 08068507599<\/strong> to get started. Let\u2019s work together to make diabetes management effortless and effective.<\/p>\n","protected":false},"excerpt":{"rendered":"

                            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":28568,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":468,"footnotes":""},"categories":[469,468],"tags":[],"acf":{"reviewed_by":false,"references":null,"author":"","table_content":null,"medically_reviewed":"","show_updated_date_in_post":"No","faq_list":null,"custom_schema":"","media_url":"","reviewer":""},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/28567"}],"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=28567"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/28567\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/28568"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=28567"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=28567"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=28567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}