Every family has a WhatsApp chart that says ragi is "zero GI" and watermelon is "off-limits for diabetics". Most have no source at all. This one has a source for every number.
The glycemic index (GI) ranks how fast a food's carbohydrate raises blood glucose compared with pure glucose (100). Low is 55 or less, medium 56–69 and high 70 or more. Pulses and sundal sit lowest, chapatti and upma low, while white rice, cornflakes and a ragi ball tested high.
Last updated: November 2026
The problem
GI charts online mix up foods, copy each other's mistakes and rarely say where the numbers come from. Some even list Indian dishes that were never tested.
That matters because the same grain can test very differently depending on how it is cooked. A millet isn't automatically low GI; a ragi ball and a ragi dosa are different foods to your gut.
Why it happens
GI is measured in people: volunteers eat a portion of food containing 50 g of available carbohydrate, and their glucose response is compared with 50 g of pure glucose (Shobana et al., 2022; Atkinson et al., 2008).
Processing, cooking time, grinding, fat, protein and fibre all change the speed. It isn't the sugar. It's the speed. Finely ground flour cooked into a soft ball digests fast; whole pulses digest slowly.
The chart
Values for Indian dishes come from the Madras Diabetes Research Foundation's tests in healthy Indian adults (Shobana et al., 2022). Everything else is an average from the international GI tables (Atkinson et al., 2008; updated in Atkinson et al., 2021).
GLYCEMIC INDEX OF COMMON FOODS (GLUCOSE = 100)
INDIAN DISHES (TESTED IN INDIA)
CEREALS AND BREADS
PULSES
VEGETABLES
FRUITS
DAIRY
SUGARS
Indian dishes: Shobana et al., 2022 (MDRF Chennai, 12–15 healthy adults per food). All others: average values from Atkinson et al., 2008.
The note under the chart says which source each group comes from. Test results vary between studies, varieties and recipes, so use each value as a guide, not an exact number for your plate.
What to do
- Build meals around low-GI anchors. Dal, rajma, chana or sundal at lunch and dinner.
- Watch the preparation, not just the grain. Broken wheat upma tested 52; a ragi stiff porridge ball tested 98.
- Mind portions of high-GI staples. GI measures speed; how much you eat decides the load. See glycemic load explained.
- Pair high-GI foods. Eat rice with dal and sabzi, and vegetables first. Our 7-step plan to reduce spikes shows how.
- Prefer whole fruit to juice. Apple, orange and mango sit low to medium; juice is a different story. Read whole fruit vs juice.
Did you know? Across 54 randomised trials, low-GI diets improved HbA1c, fasting glucose, BMI and LDL cholesterol in people with diabetes or impaired glucose tolerance (Zafar et al., 2019). Choosing lower-GI foods adds up.
FAQ
Which Indian foods have a low glycemic index?
Pulses and sundal (chickpea sundal tested 24), chapatti (52) and broken wheat upma (52) are low. Lentils, kidney beans and soya beans are among the lowest in the international tables.
Is ragi low GI?
It depends on the dish. A finger millet stiff porridge ball tested 98 in healthy Indian adults, which is high. Other ragi preparations may differ.
What is the GI of white rice and chapatti?
Boiled white rice averages 73 (high) and chapatti 52 (low) in the international tables. Variety and cooking change the value.
Is low GI the same as healthy?
Not always. Ice cream is 51 because fat slows digestion. Use GI to compare similar carb foods, alongside portion and overall nutrition.
Save this chart for your next grocery list, and explore our glucose hub and the science behind Trulo.
This article is for information, not medical advice. If you have diabetes or take medication, talk to your doctor before changing your diet.
Research & References
- Shobana S, et al. Carbohydrate profiling & glycaemic indices of selected traditional Indian foods. Indian Journal of Medical Research, 2022. — Supports: GI of 12 Indian dishes; 50 g available carbohydrate vs glucose; healthy adults aged 20–45.
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care, 2008. — Supports: GI of cereals, pulses, vegetables, fruits, dairy and sugars in the chart.
- Atkinson FS, et al. International tables of glycemic index and glycemic load values 2021: a systematic review. American Journal of Clinical Nutrition, 2021. — Supports: updated international GI tables.
- Zafar MI, et al. Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis. American Journal of Clinical Nutrition, 2019. — Supports: 54 RCTs; benefits on HbA1c, fasting glucose, BMI and LDL.
- Chiavaroli L, et al. Effect of low glycaemic index or load dietary patterns on glycaemic control and cardiometabolic risk factors in diabetes. BMJ, 2021. — Supports: GI zones in practice; HbA1c benefit of low GI/GL diets.
