Commonly eaten Foods in India With their Glycemic Index(Diabetes)

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The Glycemic Index of the food is the blood glucose response after consuming a carbohydrate-containing food relative to a carbohydrate-containing reference food ( providing 50 grams of the available carbohydrates). 


Food on the bases of its Glycemic Index can be classified into three categories

  • Low Glycemic Index           - (<55)
  • Moderate Glycemic Index  - (56 - 69)
  • High Glycemic Index          - (>70)

          

Cereals, pulses, legumes, and Combinations

 

Food

Glycemic Index

Corn Flakes

81±6

Sweet Corn

53 ±4

 Whole Wheat Bread

74 ±2

Wheat Roti

66 ±9

Poori

70±13

white Rice Boiled

73 ±4

Barley

28 ±2

Millet Porridge

67 ±5

Suji Upma

68±1

Rice Porridge

78±9

Brown rice Boiled

68±4

Dosa

66 ±11

Idli

69±9

Pongal

68 ±23

Dhokla

33 ±2

Cheela Green Gram

38 ±1

Cheela Bengal Gram

36±1

Bajra Roti

57 ±5

Rolled Oats

55 ±2

Instant Oats Porridge

79 ± 3

Museli

57 ±2

Rajma

70 ±11

Chickpeas

28 ±9

Soyabean

16 ±1

Lentils

32 ±5

 

 

Vegetables

Glycemic Index

Potato Instant Mash

  87±3

potato Boiled

78±4

Potato Deep-fried

63±5

Sweet Potato Boiled

63±6

Carrot Boiled

39±4

Green Peas

54±14


Fruits

 

Glycemic Index

watermelon

76±4

Papaya

60±16

pineapple

59±8

Banana

51±3

Mango

51±5

Dates

42±4

Orange

43±3

Orange Juice

50±2

Apple

36±2

Apple Juice

41±2

 

 

Milk and milk Products

Glycemic Index

Milk FullFat

39±3

Milk Skim

37±4

Ice-creams

51±3

Yoghurt

41±2

 

 

 

 


While planning a diet for diabetic and prediabetic patients glycemic and glycemic load of foods are considered. Also, diet therapy is the first-line treatment for newly diagnosed diabetes with borderline blood glucose levels and for individuals with insulin resistance, Polycystic Ovarian Disease (PCOD), and in case of Chronic Obesity.

It's better to consult a qualified dietitian for a diet plan. Avoid to used random diet plans. As each everybody is unique and nutritional requirements vary as per individual. 



                      

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