Glycemic Guide

Glycemic Index or GI tells you how fast a food raises your blood sugar. Low: ≤55, Medium: 56-69, High: ≥70.

Glycemic Load or GL is more practical as it also looks at how much you eat a particular food. Low: ≤10, Medium: 11-19, High: ≥20.

All foods are listed with their Hindi names for easy understanding. Use this guide to control diabetes, manage weight, or eat healthier.

Eat more low GI foods, eat fewer medium GI foods, and avoid high GI foods for better health.

Low GI Foods

Best choice. Slowly raises blood sugar. Eat freely.

Grains & Flours

  • Besan
    GI: 10GL: 3
  • Jau ka aata
    GI: 28GL: 7
  • Kuttu ka aata
    GI: 40GL: 8
  • Brown chawal
    GI: 50GL: 16
  • Sattu
    GI: 50GL: 10
  • Basmati chawal
    GI: 55GL: 16
  • Jai
    GI: 55GL: 9

Vegetables

  • Palak
    GI: 15GL: 0
  • Methi
    GI: 15GL: 0
  • Hari mirch
    GI: 15GL: 0
  • Kheera
    GI: 15GL: 0
  • Lauki
    GI: 15GL: 1
  • Tinda
    GI: 15GL: 1
  • Torai
    GI: 15GL: 1
  • Baingan
    GI: 15GL: 1
  • Shimla mirch
    GI: 15GL: 1
  • Patta gobhi
    GI: 15GL: 1
  • Parwal
    GI: 15GL: 1
  • Phool gobhi
    GI: 15GL: 1
  • Tamatar
    GI: 15GL: 1
  • Mooli
    GI: 15GL: 1
  • Karela
    GI: 18GL: 1
  • Bhindi
    GI: 20GL: 2
  • Gajar
    GI: 35GL: 2
  • Matar
    GI: 51GL: 5
  • Bhutta
    GI: 52GL: 10
  • Arbi
    GI: 53GL: 9

Legumes & Pulses

  • Soyabean
    GI: 18GL: 2
  • Toor dal
    GI: 29GL: 5
  • Rajma
    GI: 29GL: 7
  • Masoor dal
    GI: 32GL: 6
  • Kabuli chana
    GI: 33GL: 8
  • Chana dal
    GI: 33GL: 8
  • Whole moong
    GI: 38GL: 7
  • Moong dal
    GI: 38GL: 7
  • Kala chana
    GI: 42GL: 9
  • Lobia
    GI: 42GL: 8
  • Urad dal
    GI: 46GL: 12

Dairy & Protein

  • Makkhan
    GI: 0GL: 0
  • Anda
    GI: 0GL: 0
  • Gosht
    GI: 0GL: 0
  • Machhli
    GI: 0GL: 0
  • Dahi
    GI: 28GL: 2
  • Paneer
    GI: 30GL: 1
  • Doodh
    GI: 39GL: 5

Fruits

  • Amrood
    GI: 12GL: 1
  • Amla
    GI: 15GL: 1
  • Nimbu
    GI: 20GL: 2
  • Jamun
    GI: 25GL: 2
  • Anar
    GI: 35GL: 7
  • Seb
    GI: 36GL: 5
  • Nashpati
    GI: 38GL: 4
  • Aalu bukhara
    GI: 39GL: 4
  • Strawberry
    GI: 40GL: 3
  • Aadu
    GI: 42GL: 4
  • Santra
    GI: 43GL: 5
  • Mosambi
    GI: 43GL: 4
  • Kiwi
    GI: 50GL: 7
  • Aam
    GI: 51GL: 8
  • Kela
    GI: 51GL: 13
  • Shareefa
    GI: 54GL: 13
  • Chikoo
    GI: 55GL: 10

Nuts & Seeds

  • Moongphali
    GI: 14GL: 1
  • Badam
    GI: 15GL: 0
  • Akhrot
    GI: 15GL: 0
  • Pista
    GI: 15GL: 1
  • Kaju
    GI: 25GL: 3
  • Makhana
    GI: 55GL: 10

Sweeteners

  • Stevia
    GI: 0GL: 0
  • Khajoor
    GI: 42GL: 11

Medium GI Foods

Moderate effect. Eat in small portions only.

Grains & Flours

  • Bajra ka aata
    GI: 56GL: 12
  • Multigrain aata
    GI: 62GL: 13
  • Gehun ka aata
    GI: 62GL: 13
  • Jowar ka aata
    GI: 62GL: 13
  • Suji
    GI: 66GL: 14
  • Ragi ka aata
    GI: 68GL: 14

Vegetables

  • Shakarkandi
    GI: 61GL: 11
  • Chukandar
    GI: 64GL: 6

Fruits

  • Litchi
    GI: 57GL: 9
  • Ananas
    GI: 59GL: 8
  • Angoor
    GI: 59GL: 16
  • Papita
    GI: 60GL: 7
  • Kharbooza
    GI: 65GL: 5

Sweeteners

  • Shahad
    GI: 58GL: 10
  • Kishmish
    GI: 64GL: 17
  • Cheeni
    GI: 65GL: 16

High GI Foods

Quickly raises blood sugar. Avoid or eat very rarely.

Grains & Flours

  • Makke ka aata
    GI: 70GL: 18
  • Maida
    GI: 71GL: 18
  • Safed chawal
    GI: 73GL: 21
  • Sabudana
    GI: 94GL: 23
  • Chawal ka aata
    GI: 95GL: 24

Vegetables

  • Kaddu
    GI: 75GL: 5
  • Aalu
    GI: 85GL: 21

Fruits

  • Tarbooz
    GI: 72GL: 4

Sweeteners

  • Gud
    GI: 84GL: 21

Important Tips

Use GL, Not Just GI

GL includes portion size. Keep it below 20.

How You Cook Matters

Boiled foods have lower GI than fried or baked foods.

Ripe vs Unripe Fruits

Ripe fruits have higher GI. Less ripe fruits are better.

Avoid Processed Foods

Processed foods have higher GI. Strictly avoid them.

Mix Foods

Eat high GI foods with protein or fiber to lower GL.

Check Your Body

Everyone is different. Monitor your own blood sugar.