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 List of Low GI Indian Veg Foods

  Last Updated : Oct 26,2018






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List of Low GI Indian Veg Foods

Want to stay healthy and lean, then follow the Glycemic Index of foods to eat and you will get it 90% right. Foods with Low GI when eaten don’t create a surge in blood sugar levels. Thats good as this is the ideal state to burn FAT in our body. We have complied a list of Indian Foods which have low GI as there are standard questions if Indian Dals are healthy or is it okay to have Strawberries or Bhindi. Check our tables below.
 

What Is Glycemic Index (Gi) Of Food?

The glycemic index, invented in 1981 by David Jenkins and Thomas Wolever of the University of Toronto, is a system for classifying carbohydrate-rich foods, according to how fast they raise blood-glucose levels, compared to a standard food i.e. glucose, inside the body. In simple terms, a food with a lower glycemic value raises blood glucose slowly than a food which scores higher.
 

Glycemic Index Range

Zero to 55 – Low glycemic index foods (free foods / eat freely/ consume frequently).
56 to 69 – Medium glycemic index foods (foods to be restricted or consumed with low GI foods).
70 + – High glycemic index foods (preferably to be avoided).
 

5 Reasons to eat foods with a low Glycemic Index?

1. Increase body’s sensitivity to insulin and control your blood glucose level
2. Control your cholesterol level
3. Control your appetite
4. Lower your risk of getting heart disease
5. Lower your risk of getting type 2 diabetes

Remember that the Glycemic Index is just one part of helping a diabetic make healthy food choices. But, other factors like the form (raw or cooked) in which the food is ingested; the fat, fibre and protein content of food as well the process of digestion also has a impact in the selection of diabetic-friendly foods. Use the chart below to help you make healthier choices.
 

Low Glycemic Index of Indian Pulses

  Low Glycemic Index of Indian Pulses  
1. Chana Dal 8
2. Soyabeans 18
3. Kidney beans 19
4. Masoor (Lentil) 25
5. Besan 27
6. Yellow Moong Dal 29
7. Toovar Dal 29
8. Chick peas 33
9. Moong 38
10. Urad dal 43
11. Black eyed beans 44
12. Whole Urad 46
13. Kala Chana 51

Low Glycemic Index of Cereals

  Low Glycemic Index of Cereals  
1. Barley 25
2. Broken Wheat 41
3. Whole Wheat Bread 51
4. Bajra 54
5. Wheat 54
6. Oats 55
7. Brown Rice 55
8. Buckwheat 55

Low Glycemic Index of Dairy Foods

  Low Glycemic Index of Dairy Foods  
1. Milk, limit consumption 27
2. Curds 28
3. Soya milk 30
4. Low fat milk, limit consumption 32
5. Low fat curds 33


Low GI Vegetables List

  Low GI Vegetables List  
1. Kale 5
2. Broccoli 10
3. Cabbage 10
4. Mushroom 10
5. Onion 10
6. Lettuce 10
7. French Beans 15
8. Cauliflower 15
9. Tomatoes 15
10. Bhindi, Ladies Finger 20
11. Green peas 48
12. Carrot 49
13. Yam 51
14. Sweet potato 54

Low GI Fruits List

  Low GI Fruits List  
1. Cherries 22
2. Grapefruit 25
3. Apricots, dried 31
4. Strawberries 32
5. Pear 37
6. Apple 38
7. Plum 39
8. Peach 42
10. Green Grapes 44
11. Coconut 45
12. Banana, Raw 54

 



list of low gi indian veg foods

1.  
 by Tarla Dalal
Chana Dal has a low GI of 8 and safe to have for even Diabetics. Cooked Chana Dal is rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Excellent source of Protein for Vegetarians.
 
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2.  
 by Tarla Dalal
Eating Soy based foods like Soya Milk is safe for Diabetics and also those who are lactose intolerant. Also you can have Soya Flour in your Soya Dosa and Soya Pancakes and Soya Dhokla. The low GI of Soy and being low fat is perfect for weight loss.
 
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3.  
 by Tarla Dalal
Rajma has everything going for it. The Punjabi love it and they can eat it safely. Its rich in Fibre, controls blood pressure, good for your eyes and skin. Have it with Brown rice which is low GI. Don't make the mistake of using white rice with Rajma.
 
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4.  
 by Tarla Dalal
Moong is healthy. Yup, its super healthy. We have it in salads, soups, vegetables. Its rich in Folic Acid so pregnant women just lap it up. Even better, its good for heart and maintains blood pressure. Eat plenty of this and get more recipes from our glossary link.
 
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5.  
 by Tarla Dalal
All Indian Dals or Pulses are low in GI and good for your health. They also provide Vegetarians a good source of protein. Urad Dal can be used to make Dosa, Idli, Sambar and the Basic Urad Dal. Keep having your Dals for Indian Lunch and Dinner along with a nice whole wheat roti.
 
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6.  
 by Tarla Dalal
Its a whole grain and super healthy. Low GI, High Fibre and great for regulating blood sugar. Barley is used in healthy recipes to make different kinds of Barley Khichdi and we love tossing it into our salads and soups.
 
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7.  
 by Tarla Dalal
Wheat and Wheat Flour are a staple on every Indian table. They are far superior to using plain flour. Indians use it in their Rotis and Khichdi.
 
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8.  
 by Tarla Dalal
Besan contains good fat for your health. High in Folic Acid and a good complex carb which results in slowing down the fat burning process and keeping our insulin steady. Use Besan in making the Maharashtrian Thalipeeth and Gujarati Khman Dhokla to some good Chilla.
 
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 by Tarla Dalal
 
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 by Tarla Dalal
 
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 by Tarla Dalal
 
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12.  
 by Tarla Dalal
 
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13.  
 by Tarla Dalal
Chana Dal has a low GI of 8 and safe to have for even Diabetics. Cooked Chana Dal is rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Excellent source of Protein for Vegetarians.
 
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 by Tarla Dalal
 
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 by Tarla Dalal
 
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Reviews

List of Low GI Indian Veg Foods
5
 on 14 Apr 18 03:51 PM


Recently gone through my kidney-stone surgery. Doctor''s was not able to conduct the surgery because my glucose level has gone up. With the help of medicine they managed to leveled my body glucose which took lots of hours. But with this I learnt that my glucose level should be control. This article is really informative about Low Glycemic Index and definitely help me to maintain me fit.
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Tarla Dalal    Hello Rajesh, Happy to know you liked our article and the information helped you.
Reply
16 Apr 18 09:53 AM