Glycemic index of vegetables
Non-starchy vegetables like leafy greens, gourds, beans, okra, cauliflower and cabbage barely raise blood sugar and should fill half of a diabetes-friendly plate. Starchy vegetables like potato, sweet potato, arbi and corn behave more like grains and need portion control.
Best picks for blood sugar
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Easy swaps
The same kind of food, with a gentler effect on blood sugar.
Vegetables ranked by glycemic index
Lowest GI first. Tap any food for its full nutrition, portion advice and swaps.
| Food | GI | GL | Serving | Calories | Protein | Fiber |
|---|---|---|---|---|---|---|
| Methi (Fenugreek Leaves) | 5 | 0 | 1 bunch (cooked) | 25 kcal | 2.3g | 2.5g |
| Spinach (Palak) | 6 | 0 | 1 large bowl (cooked) | 23 kcal | 2.9g | 2.2g |
| Onion | 10 | 1 | 1 medium onion | 40 kcal | 1.1g | 1.7g |
| Drumstick (Moringa) | 10 | 0 | 2-3 drumstick pieces (in sambar) | 37 kcal | 2.1g | 3.2g |
| Cabbage (Patta Gobi) | 10 | 0 | 1 medium bowl (cooked) | 25 kcal | 1.3g | 2.5g |
| Bitter Gourd (Karela) | 15 | 1 | 1 medium bowl (cooked) | 20 kcal | 1g | 2.5g |
| Tomato | 15 | 1 | 1 medium tomato | 18 kcal | 0.9g | 1.2g |
| Cauliflower (Gobi) | 15 | 1 | 1 medium bowl (cooked) | 25 kcal | 2g | 2g |
| Brinjal (Baingan) | 15 | 1 | 1 medium bowl (cooked) | 25 kcal | 1g | 3g |
| Bottle Gourd (Lauki) | 15 | 0 | 1 medium bowl (cooked) | 15 kcal | 0.6g | 0.5g |
| Ridge Gourd (Turai) | 15 | 0 | 1 medium bowl (cooked) | 18 kcal | 1.2g | 1.5g |
| Cucumber (Kheera) | 15 | 0 | 1 medium cucumber | 16 kcal | 0.7g | 0.5g |
| Capsicum (Shimla Mirch) | 15 | 1 | 1 medium capsicum | 30 kcal | 1g | 2g |
| Ivy Gourd (Tindora) | 15 | 0 | 1 medium bowl (cooked) | 20 kcal | 1.2g | 1.5g |
| Radish (Mooli) | 15 | 0 | 1 medium radish | 16 kcal | 0.7g | 1.6g |
| Snake Gourd (Chichinda) | 15 | 0 | 1 medium bowl (cooked) | 18 kcal | 0.6g | 1g |
| Mushroom (Button) | 15 | 1 | 1 cup sliced | 22 kcal | 3.1g | 1g |
| Broccoli | 15 | 1 | 1 cup florets | 34 kcal | 2.8g | 2.6g |
| French Beans (Green Beans) | 15 | 1 | 1 cup chopped | 31 kcal | 1.8g | 3.4g |
| Cluster Beans (Gawar / Guar) | 15 | 2 | 1 cup chopped | 48 kcal | 3.3g | 3.2g |
| Saga Bhaja | 15 | 0 | 1 small bowl | 70 kcal | 3g | 3g |
| Okra (Bhindi) | 20 | 1 | 1 medium bowl (cooked) | 35 kcal | 2g | 3g |
| Carrot (Gajar) | 35 | 2 | 1 medium carrot | 35 kcal | 0.8g | 2.8g |
| Raw Banana (Plantain) | 40 | 8 | 1 medium raw banana (cooked) | 90 kcal | 1.3g | 2.5g |
| Green Peas (Matar) | 48 | 4 | 1 small bowl | 65 kcal | 4.5g | 4g |
| Sweet Corn (boiled kernels) | 52 | 10 | 1/2 cup kernels | 96 kcal | 3.4g | 2.4g |
| Sweet Potato (Shakarkandi) | 54 | 11 | 1 medium sweet potato | 130 kcal | 2g | 4g |
| Elephant Yam (Suran / Jimikand) | 54 | 13 | 1 cup cooked pieces | 118 kcal | 1.5g | 4g |
| Colocasia (Arbi / Taro root) | 58 | 13 | 1 cup cooked pieces | 112 kcal | 1.5g | 4.1g |
| Beetroot (Chukandar) | 64 | 4 | 1 small beetroot (cooked) | 35 kcal | 1.3g | 2g |
| Pumpkin (Kaddu) | 75 | 3 | 1 medium bowl (cooked) | 26 kcal | 1g | 0.5g |
| Potato (Aloo) | 78 | 15 | 1 medium potato (boiled) | 130 kcal | 3g | 2.5g |
GL and nutrition are per serving. How these values are sourced
Low-GI vegetables
GI 55 or below. These raise blood sugar slowly and make good everyday choices.
GI 5· LowMethi (Fenugreek Leaves)
मेथी · మెంతికూర
Leafy green with proven blood sugar-lowering properties. Contains galactomannan fiber and 4-hydroxyisoleucine which improve insulin sensitivity.
GI 6· LowSpinach (Palak)
पालक · పాలకూర
Iron-rich leafy green used in palak paneer, dal palak, and many other dishes. Negligible GI and highly nutritious.
GI 10· LowOnion
प्याज · ఉల్లిపాయ
Foundation of Indian cooking. Very low GI, contains quercetin and chromium which may aid blood sugar management.
GI 10· LowDrumstick (Moringa)
सहजन · మునగకాయ
Nutrient powerhouse used in sambar and curries. Moringa leaves and pods are both very low GI and packed with vitamins and minerals.
GI 10· LowCabbage (Patta Gobi)
पत्ता गोभी · క్యాబేజి
Affordable, versatile vegetable used in sabzi, salads, and stir-fries. Very low GI with good fiber and vitamin C content.
GI 15· LowBitter Gourd (Karela)
करेला · కాకరకాయ
Traditionally used for diabetes management in India. Contains compounds that mimic insulin action. Very low GI.
GI 15· LowTomato
टमाटर · టమాటో
Essential in Indian cooking. Very low GI and rich in lycopene. Used in virtually every curry, sambar, and chutney.
GI 15· LowCauliflower (Gobi)
गोभी · గోబీ
Versatile vegetable used in gobi manchurian, aloo gobi, gobi paratha, and more. Very low GI and low calorie.
GI 15· LowBrinjal (Baingan)
बैंगन · వంకాయ
Eggplant used in bharwa baingan, baingan bharta, and many South Indian dishes. Very low GI with good fiber.
GI 15· LowBottle Gourd (Lauki)
लौकी · సొరకాయ
Very low calorie gourd used in kofta, halwa, and sabzi. High water content makes it excellent for hydration and weight management.
GI 15· LowRidge Gourd (Turai)
तुरई · బీరకాయ
Light, easy-to-digest gourd popular in South Indian cooking. Very low GI and calorie, good for everyday diabetic meals.
GI 15· LowCucumber (Kheera)
खीरा · దోసకాయ
Hydrating, low-calorie vegetable perfect for salads and raita. Virtually zero glycemic impact. Ideal diabetic snack.
Showing 12 of 28. The rest are in the ranked table above.
Medium-GI vegetables
GI 56 to 69. Fine in moderate portions, ideally with protein or fiber on the plate.
GI 58· MediumColocasia (Arbi / Taro root)
अरबी · చామదుంప
A starchy tuber with a moderate GI. Higher in carbs than green vegetables, so portion control matters for diabetics.
GI 64· MediumBeetroot (Chukandar)
चुकंदर · బీట్రూట్
Deep red root vegetable rich in iron and nitrates. Medium GI but typically consumed in small quantities, keeping GL low.
High-GI vegetables to keep small
GI 70 or above. These raise blood sugar fastest, so keep portions small and have them with a meal.
GI 75· HighPumpkin (Kaddu)
कद्दू · గుమ్మడికాయ
Orange-fleshed gourd rich in beta-carotene. High GI but very low GL because it's mostly water with moderate carbs per serving.
GI 78· HighPotato (Aloo)
आलू · బంగాళాదుంప
The most consumed vegetable in India. High GI makes it a concern for diabetics, though cooking method matters significantly.
Related guides
Common questions
Which vegetables are best for diabetes?
Most are fine in sensible portions: 28 of the 32 vegetables on GlycemicIndia are low GI. The best picks for blood sugar are Cluster Beans (Gawar / Guar) (15), Raw Banana (Plantain) (40), Green Peas (Matar) (48), Sweet Corn (boiled kernels) (52), Sweet Potato (Shakarkandi) (54).
Which vegetables should sugar patients limit?
The highest-GI vegetables are Potato (Aloo) (78), Pumpkin (Kaddu) (75), Beetroot (Chukandar) (64), Colocasia (Arbi / Taro root) (58), Elephant Yam (Suran / Jimikand) (54). You don't have to give them up entirely: keep the portion small, have them after a meal rather than on an empty stomach, and pair them with protein, fiber or curd.
Sugar ke mareez ke liye kaun si sabziyan sabse acchi hain?
Gawar, kaccha kela, matar, makka jaise options sabse behtar hain, kyunki inka GI kam hai aur yeh sugar dheere badhate hain. aloo, kaddu, chukandar kam matra mein hi lein, aur dal, sabzi ya dahi ke saath khayein.
Building a full meal? Add foods to the meal calculator to see the glycemic load of the whole plate, or browse the complete list of low-GI Indian foods.