Indian Foods That Don't Spike Blood Sugar

Legume-based breakfasts spike blood sugar the least: pesarattu (green gram dosa, GI 38), moong dal chilla (GI 45) and ragi dosa (GI 50) are all low GI, and eggs or sprouts work well too. Idli (GI 69), upma (66) and poha (64) are medium GI, so pair them with sambar, dal or curd and keep the portion moderate.

Polished white rice is high GI (73) and a typical bowl has a glycemic load of about 30, so it raises blood sugar quickly. Wheat chapati is medium GI (62) with a much lower load per roti (about 12). Smaller rice portions, brown or hand-pounded rice, millets, and eating rice or roti with dal and vegetables all reduce the spike.

No food with carbohydrate has zero effect, but the lowest-GI Indian foods raise blood sugar very slowly: most non-starchy and leafy vegetables, chana dal and many legumes, guava, amla, coconut, curd and paneer. These are the safest everyday foods for steady blood sugar.

Non-starchy vegetables (spinach, methi, gourds, beans, cauliflower, cucumber, tomato) and high-protein, low-carb foods like paneer, curd and eggs have a minimal effect on blood sugar and can form the bulk of your meals, with carbohydrates kept in controlled portions.

Most non-starchy vegetables have a very low glycemic index and barely raise blood sugar, while being rich in fiber. Starchy vegetables like potato, sweet potato and yam are the exception and should be eaten in smaller portions.