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 List of Low GI ( glycemic index) Indian Veg Foods

  Last Updated : Jul 30,2020






4/5 stars      12 REVIEWS

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).

Glycemic-Index Range

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 Indian Foods

1. Low Glycemic Index Pulses: These include all whole beans like moong, matki, chana, chawli, rajma and their split dals like moong dal, toovar dal etc. These range high on protein scale and fiber count and thus have a low glycemic index. It is wise to include them in your daily diet.

 Rajma Dhokla

Rajma Dhokla

Include them for breakfast in the form of Moong Dal and Paneer Chilla and Rajma Dhokla. Both these delicacies are easy to make and perfect to keep you satiated till your next meal.

Moong Dal and Paneer Chilla

Moong Dal and Paneer Chilla

Including them for lunch isn’t difficult either. Sprouted Kala Chana Amti, a classic Maharashtrian dish, is a classic example of this. Sprout the beans and pulses. IT increases their nutrient count further. They become more easily digestible too. Learn More Benefits of Sprouting.

Sprouted Kala Chana Ambti

Sprouted Kala Chana Ambti

How about a Non fried Pakodi Chaat at snack time? Do you think it’s healthier when compared to a fried samosa or a vada? If yes, go for it. Don’t worry, you don’t need to invest in buying any new equipment for that. You just need a non-stick tava. Cook the pakodis on a tava and you are set for a healthy snack.

Planning for dinner with it? Simple opt for any khichdi. But remember to avoid rice as it is high in glycemic index scale. Pair them with another low glycemic index ingredient like barley and enjoy your healthy bowl of comfort food – Barley and Moong Dal Khichdi.

Barley and Moong Dal Khichdi

Barley and Moong Dal Khichdi

2. Low Glycemic Index Cereals: Barley tops the list in this category. It has a glycemic index of only 25. Try including it in the form an appetizer like Nourishing Barley Soup. The vegetables add plenty of colour and fibre to this nourishing broth too. Gain a whole lot of antioxidants with this pleasing bowl of hot soup.

Nourishing Barley Soup

Nourishing Barley Soup

Whole Bajra is another low glycemic index cereal.

Bajra is also a good source of iron. It helps prevents anaemia. Try the Bajra Methi Khakhra – a crunchy evening snack. You are never sure of the quality of the flour used by small packaged food makers and also the quality of oil used. Street food vendors tends to use oil which has been used multiple times which will affect your health. So try making these at home and carry to work to share with your friends and colleagues.

Bajra Methi Khakhras

Bajra Methi Khakhras

Buckwheat with a glycemic index of 55, just touching the higher range of low glycemic index is very healthy to be added to most diet plans. It is high in protein and fiber. This makes it a wise choice for weight watchers, diabetics, heart patients and even cancer patients. When we talk of protein, this is the only cereal which has all the 9 essential amino acids. Try Buckwheat Pancakes and enjoy them hot with green chutney. You get about 2.1 gram of protein per each buckwheat pancake.

 Buckwheat Pancakes, Kuttu Pancake Diabetic Snacks 

Buckwheat Pancakes, Kuttu Pancake Diabetic Snacks

You can even try Buckwheat Groats for breakfast. Buckwheat Groats Porridge which also has the goodness of apple is a nutritious breakfast idea for vegans.

Buckwheat Groats Strawberry Porridge

Oats, another cereal with a glycemic index of 55, is a wise choice. The best part about this cereal is that it lends itself to any flavours well. Whether you cook it in the form of Oats Methi Muthia or Oats Moong Dal Tikki.

Oats Methi Muthia

Oats Methi Muthia

3. Low Glycemic Index Dairy Products: Dairy products show higher protein content than carbs and therefore they fall in low glycemic index food category. Their glycemic index ranges from 27 to 33. Well, you can opt for milk, but we would suggest curd. Curd is probiotic and it improves your gut flora. It is easily digestible. Have a plan bowl of curds or in the form of Flax Seeds with Curd.

Flax Seeds with Curd, Good For Endurance Athletes, Weight Loss

Flax Seeds with Curd, Good For Endurance Athletes, Weight Loss

Explore a whole of raitas you can make with curd. Beetroot, cucumber and tomato raita is a nourishing accompaniment to any main meal. Healthy cucumber tomato beetroot raita is sure to satisfy your taste buds and hunger both.

Beetroot, Cucumber and Tomato Raita

Beetroot, Cucumber and Tomato Raita

The traditional Cucumber and Mint Raita is equally nourishing. Have it as a part of your meal or in-between meals as a healthy snack to satify your hunger.

Cooling Cucumber Raita

Cucumber and Mint Raita

Don’t forget God’s nectar – Chaas. Try it plain or as a Masala Chaas. It is very good for digestion and to make up for your water intake of the day as well.

Masala Chaas Recipe, Spicy Buttermilk Recipe

Masala Chaas Recipe, Spicy Buttermilk Recipe

4. Low Glycemic Index Vegetables: Green leafy vegetables top this list with a glycemic index of less than 15. Everyone’s favourite spinach, not so commonly used kale, lettuce – our salad greens all can be used freely. They are a wealth of antioxidants which help reduce inflammation in the body and prevent many chronic diseases like diabetes, heart disease, cancer etc.

You can easily include the fresh green coloured spinach in place of calories loaded with saturated fats and simple sugars. How about Spinach Hummus – made with 2 main ingredients palak and kabuli chana, both which are low in glycemic index. Serve it with Vegetable Crudites.

Spinach Hummus with Cucumber Sticks ( Tiffin Treats)

Spinach Hummus with Cucumber Sticks ( Tiffin Treats)

Explore kale to make a one dish meal – Kale Masoor Veg Antioxidant Salad. Vibrant kale leaves and soft well-cooked masoor add to the goodness of this lunch salad, while a tongue-tickling dressing with lemon juice, herbs and garlic adds to the fun!

Kale, Masoor Veg Antioxidant Healthy Office Salad

Kale, Masoor Veg Antioxidant Healthy Office Salad

Mushrooms are another low glycemic index ingredient. They have a glycemic index of 10. Quick Mushroom Soup with just 52 calories and 4.3 g of carbs is a good start to any meal. Tandoori Mushrooms with 27 calories per serving can also be opted for when you want to make a healthy starter with this low glycemic ingredient.

Mushroom Soup, Quick Mushroom Soup

Mushroom Soup, Quick Mushroom Soup

Don’t miss out on other veggies like ladies finger, tomatoes and cauliflower. These also follow in the glycemic range less than 15. Thus best suited to be included in your diet. Remember not to cook them in loads of oil and pile up in calories and fats. Bhindi which usually needs lots of oil is here cooked in just 1 tbsp of oil. Try Bhindi Onion Stir-fry.

Bhindi Onion Stir-fry , Kerala-style Ularthu

Bhindi Onion Stir-fry , Kerala-style Ularthu

Use a bit of your creativity and experiment with the fresh herbs found on your kitchen shelf. Try Cauliflower Methi Roti. It is perfect for any meal of the day – be it breakfast, lunch, snack or dinner. Be wise enough to choose your portion size accordingly.

Cauliflower Methi Roti, Healthy Gobi Methi Roti, Heart Friendly

Cauliflower Methi Roti, Healthy Gobi Methi Roti, Heart Friendly

With so much of goodness, these low glycemic index foods are good enough to satisfy most of your hunger pangs. Explore this new world of cooking and share your comments with us. 

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-Glycemic-Index-Vegetables

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

low gi indian veg foods list

1.  
 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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2.  
 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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3.  
 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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4.  
 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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5.  
 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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6.  
 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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7.  
 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
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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Reviews

List of Low GI ( glycemic index) Indian Veg Foods
4
 on 23 Aug 20 09:38 AM


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Tarla Dalal    thanks for the feedback !!! keep reviewing recipes, articles you loved.
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23 Aug 20 08:07 PM