Veg Pulao — 1 plate
Illustrative image (AI-generated)

Veg Pulao

वेज पुलाव · వెజ్ పులావ్

Also called: pulao, pulav, pulav rice, vegetable pulao, matar pulao

Basmati rice cooked with whole spices, ghee and mixed vegetables like peas, carrots and beans. Basmati and the added fat keep it from being as fast as plain white rice, but a full plate is still a large serving of refined carbs.

65
GI · Medium GI
0Low (55)Med (69)110+
65
Glycemic Index
Estimated
33
Glycemic Load
200g
Serving Size
300
Calories
Per serving: 1 plate

Calories & Nutrition: Veg Pulao (1 plate)

50g
Carbs
2g
Sugars
3g
Fiber
6g
Protein
8g
Fat

Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.

Grains & RiceNorth IndianSouth IndianPunjabivegetarian

Tips to Manage Blood Sugar

Load it with more vegetables than rice, add a handful of peas or chana for protein, and serve a half plate with raita and dal instead of a full plate on its own.

Veg Pulao and blood sugar: common questions

Answers per serving (1 plate).

In English

What is the glycemic index of Veg Pulao?

Veg Pulao has a glycemic index of 65, which is classified as Medium GI.

Does Veg Pulao increase blood sugar?

Veg Pulao has a medium glycemic index (65), so it raises blood sugar moderately. It is best eaten in small portions, paired with protein or fiber, if you are watching your blood sugar.

Is Veg Pulao good for sugar patients (diabetics)?

Veg Pulao has a medium GI (65). People with diabetes can include it in moderation, ideally paired with protein or fiber to slow the glucose rise.

What is the glycemic load of Veg Pulao?

Veg Pulao has a glycemic load of 33 per serving (1 plate).

Hindi mein

Pulao ka sugar (GI) kitna hota hai?

Pulao ka glycemic index (GI) 65 hai, jo madhyam (medium) mana jata hai. Ek serving (1 plate) ka glycemic load (GL) 33 hai, aur isme lagbhag 2g sugar aur 50g carbohydrate hota hai.

Kya pulao khane se sugar badhti hai?

Haan, thoda. Pulao ka GI 65 hai, isliye yeh blood sugar ko madhyam gati se badhata hai. Chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.

Kya sugar ke mareez pulao kha sakte hain?

Haan, lekin thodi matra mein. Pulao ko protein ya fiber wale khane ke saath khayein taaki sugar dheere badhe.

Pulao mein kitni calorie hoti hai?

Ek serving (1 plate) pulao mein lagbhag 300 calorie hoti hain, saath mein 50g carbohydrate, 6g protein aur 3g fiber.

GI Source: Estimated from ingredients (basmati rice, vegetables, ghee) · How we source GI data

Lower-GI Alternatives

Try these instead for better blood sugar control

Brown Rice — 1 medium bowl (cooked)GI 50· Low

Brown Rice

ब्राउन चावल · బ్రౌన్ బియ్యం

Unpolished rice with bran intact. Higher fiber content results in slower glucose absorption compared to white rice.

South IndianNorth IndianKerala
GL 16170 kcal1 medium bowl (cooked)
Quinoa (Cooked) — 1 cup (cooked)GI 53· Low

Quinoa (Cooked)

क्विनोआ · క్వినోవా

A protein-rich pseudo-cereal increasingly used in Indian kitchens as a rice substitute in pulao, upma and salads. Low to medium GI with good fiber and complete protein.

North IndianSouth Indian
GL 21222 kcal1 cup (cooked)
Foxtail Millet — 1 medium bowl (cooked)GI 44· Low

Foxtail Millet

कांगनी · కొర్రలు

A traditional Indian millet making a comeback. Excellent low-GI alternative to rice with higher protein and mineral content.

South IndianAndhraTamil+1
GL 12160 kcal1 medium bowl (cooked)