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Idli
इडली · ఇడ్లి
Steamed fermented rice and urad dal cake. South Indian staple breakfast. Fermentation slightly lowers GI and improves digestibility.
69
GI · Medium GI
0Low (55)Med (69)110+
69
Glycemic Index
14
Glycemic Load
120g
Serving Size
150
Calories
Per serving: 3 medium idlis
Nutrition per Serving
30g
Carbs
4g
Protein
0.5g
Fat
1.5g
Fiber
Tips to Manage Blood Sugar
Ragi idlis (mix ragi flour into batter) significantly lower the GI. Pair with sambar instead of chutney for added protein and fiber.
GI Source: PMC Studies on South Indian Foods
Lower-GI Alternatives
Try these instead for better blood sugar control
Ragi Dosa
रागी दोसा · రాగి దోస
Dosa made with ragi (finger millet) flour instead of rice. Significantly lower GI than regular dosa with added calcium and iron benefits.
South IndianAndhraTamil
GL 11145 kcal1 large ragi dosa
Pesarattu (Green Gram Dosa)
पेसरट्टू · పెసరట్టు
Andhra specialty dosa made from whole green gram. One of the best breakfast options for diabetics — high protein, low GI.
AndhraSouth Indian
GL 7140 kcal1 large pesarattu