Low Glycemic Index Indian Food : Complete Guide 

Saturday February 12, 2022 at 5:49 pm

When it comes to carbs, the glycemic index (GI) is a rating of meals based on their glycemic reaction or the quantity and speed they raise blood sugar levels two hours after eating food. This ranking is compared to the reference food, which is either glucose or white bread.

The lesser the glycemic index, the less likely blood sugar will increase. A glycemic index is a useful tool for determining which carbohydrates should be included in a person’s daily diet. The index varies from zero to 100, with the following values:

  • The term “high GI” refers to carbohydrate-rich meals that break down fast during digestion, quickly releasing sugar into the circulation, producing rapid variations in blood glucose levels.
  • Carbohydrates with a medium glycemic index (69-56 glycemic index) decompose at a moderate pace during digesting and transfer blood sugar into circulation at a moderate rate.
  • Carbohydrates with a low glycemic index (55-0) break down gradually during digestion, releasing sugar slowly into the circulation and maintaining blood sugar levels.

What is Glycemic Index Indian Food?

It is crucial to understand that the glycemic index is a rating of carbohydrate-based meals only, which does not include fatty foods such as ghee and walnuts and protein-rich foods such as chicken and fish, for example. While foods with a low – gi index appear to be good for health than meals with a high glycemic index, they should be consumed in moderation since there are other healthier choices such as fish, nuts, and seeds among traditional Indian cuisine, which you should consume in moderation as well.

How to make use of the glycemic index?

Knowing the glycemic index (GI) of several commonly consumed Indian meals, below are some considerations to bear in mind while using this information to your advantage:

  • The GI rating indicates the kind of carbohydrate present, but it does not indicate the quantity of carbohydrate generally consumed. Portion sizes are still important for controlling blood glucose levels and losing or maintaining weight.
  • When food is consumed alone, its GI is different than when it is consumed in combination with other meals. When consuming a high GI item, it is recommended to pair it with a low GI food to balance off the impact on blood glucose. Despite the fact that certain healthy items may have a higher GI than others, it is vital to incorporate them into your diet because of their nutritional worth. Mangoes, vitamin C, folate (the natural form of vitamin B9), vitamin B6, fiber, iron, and even trace calcium and zinc levels are all found in modest amounts in mangoes (zinc boosts immunity).
  • In order to be effective, you must balance the usage of the GI with fundamental nutrition concepts such as diversity of nutritious meals and moderation of foods that are low in nutrients. Generally speaking, fat and fiber tend to reduce the GI of a meal. As a general rule, the higher the GI of a product, the more it has been cooked or processed; however, this is not always the case.

Factors Affecting GI

There are a variety of elements that determine a food’s GI score, including:

  • The degree to which carbohydrates have been processed: More processed carbs have a higher GI score.
  • Fruit ripeness: As the fruit ripens, the sugar in the fruit begins to break down, raising the GI score.
  • Preparation: The cooking procedure may break down carbs, boosting the meal’s GI score.
  • Dressing: To use an acidic ingredient, such as lemon, to dress a dish helps reduce the meal’s GI score.
  • Amylose, as opposed to amylopectin, is starch with a lower glycemic index.

Top 5 Low Glycemic Index Indian Food

  1. Basmati rice from India has a GI of less than 55

you may use either brown basmati rice or white basmati rice since they both have virtually the same glycemic index (50-55).

  1. Black rice has a GI of 42

After being cooked, black rice takes on the color of a dark purple. It has a somewhat nutty flavor, and because of its high fiber content, it is thick and chewy to the bite. Purple rice and forbidden rice are two more names for this kind of rice.

  1. Oats have a GI of 45 to 55

Oats might be the most convenient breakfast choice because it is quick and simple to make. However, you should be aware of the many types of oats available on the market. Don’t purchase the quick oats that have flavoring added to them. Steel-cut oats and rolled oats are two types of oats that are low in glycemic index.

  1. Buckwheat (Kuttu): GI ranges from 45 to 51

In India, buckwheat, also known as kuttu, has no link to the wheat family and is gluten-free. Buckwheat is a cereal grain. It is a kind of seed that resembles grains and is classified as a pseudocereal. Pseudocereals contain grain-like characteristics, but they do not originate from grass, as do the majority of other grains.

  1. Quinoa has a GI of 53

Quinoa is another pseudocereal that has earned a reputation as a “super-grain” due to its high nutritious content. It has just begun to acquire popularity in India as a nutritious grain with a high protein content due to its high protein level.


Q1: What foods have the lowest GI?

A: Foods to Include in a Low-GI Diet are Bread, vegetables, cereals, and many more.

Q2: Which of the Indian rice varieties has the lowest glycemic index?

A: Basmati rice has the lowest glycemic index.

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