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 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

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

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

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.

Non Fried Pakodi Chaat, Healthy North Indian Chaat

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

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

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

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

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

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

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

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.

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

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)

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

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

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

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

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 Dairy Foods

Low GI Vegetables List

Low GI Fruits List

low gi indian veg foods list