Glycemic Index Checker
Search the glycemic index (GI) and glycemic load of 60+ Indian and global foods — rice, roti, idli, poha, fruit, dal — from published GI tables.
What is the glycaemic index?
The glycaemic index (GI) ranks carbohydrate foods by how quickly they raise blood sugar compared with pure glucose (GI 100). Low GI is 55 or less, medium 56–69 and high GI 70 or more. Low-GI foods release sugar slowly and are helpful for diabetes, PCOS and weight control. Glycaemic load (GL) also counts the portion size: a GL of 10 or less is low, 20 or more is high.
Lowest and highest GI foods in our list
| Low GI | GI | High GI | GI |
|---|---|---|---|
| Peanuts (moongphali) | 7 | Glucose | 103 |
| Chana dal (Bengal gram dal) | 11 | Rice crackers / rice cakes | 87 |
| Curd / plain yogurt (dahi) | 19 | Idli (instant dry mix) | 85 |
| Rajma (red kidney beans), boiled | 24 | Cornflakes | 81 |
| Cashews (kaju) | 25 | Instant oats porridge | 79 |
| Barley, boiled (jau) | 28 | Potato, boiled (aloo) | 78 |
Why GI values vary
- Variety: rice ranges from about 50 (some basmati) to over 80.
- Cooking and ripeness: longer cooking, mashing and riper fruit raise GI; cooling cooked rice or potato lowers it.
- The whole meal: eating carbs with dal, vegetables, curd, protein or fat lowers the overall blood-sugar rise.
- You: people respond differently — a glucose meter shows your own response.
Put low-GI eating into practice with the diabetes diet plan, PCOS diet plan or gestational diabetes diet plan.
Frequently asked questions
Is roti or rice better for diabetes?
Whole-wheat roti usually has a lower GI than white rice (about 45–62 vs about 70–73 in studies), but portion size matters most. Brown rice, parboiled rice and millets are better rice choices.
Are low-GI foods always healthy?
No — some foods like chips or chocolate have a moderate GI because of their fat. Use GI together with overall nutrition and portion size.
Does GI matter if I am not diabetic?
Low-GI meals keep you fuller and energy steadier, which can help with weight control and PCOS, but overall diet quality and calories matter most.
Sources: International tables of GI and GL values 2008 (Diabetes Care) · University of Sydney GI database · GI of Indian rice varieties (MDRF, 2012)
Values are averages from published tests; individual foods and brands vary. This page is general information, not medical advice.