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Vermicelli (Semiya / Seviyan, Cooked Plain)
सेवइयाँ · సేమియా
Thin wheat-flour vermicelli used to make upma, kheer and pulao. Made largely from refined wheat, it has a medium GI that rises if cooked very soft.
58
GI · Medium GI
0Low (55)Med (69)110+
58
Glycemic Index
23
Glycemic Load
150g
Serving Size
200
Calories
Per serving: 1 medium bowl (cooked upma)
Nutrition per Serving
40g
Carbs
5g
Protein
3g
Fat
2g
Fiber
Tips to Manage Blood Sugar
Cook vermicelli al dente and load it with vegetables to add fiber and lower the effective GI.
GI Source: University of Sydney GI Database
Lower-GI Alternatives
Try these instead for better blood sugar control
Daliya (Broken Wheat)
दलिया · గోధుమ రవ్వ
Cracked wheat porridge, a traditional North Indian breakfast. High fiber content makes it a better choice than refined wheat products.
North IndianPunjabiRajasthani
GL 12140 kcal1 medium bowl (cooked)
Oats
ओट्स · ఓట్స్
Rolled oats widely adopted in Indian breakfasts. Rich in beta-glucan fiber which helps regulate blood sugar.
North IndianSouth Indian
GL 13150 kcal1 cup (cooked from 40g dry)
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)