High-GI Indian Foods to Limit
These everyday Indian foods have a high glycemic index and cause rapid blood-sugar spikes. You don't have to cut them out entirely, but diabetics and pre-diabetics should keep portions small and pair them with protein, fat or fiber. Ranked from highest GI down.
Updated · ranked by glycemic index, highest first · How we source our data
If you do eat a high-GI food, shrink the portion and add protein or fiber (dal, curd, salad, nuts) to blunt the spike — and check our low-GI swaps on each food page.
At a glance: GI, GL and nutrition compared
| Food | GI | GL | Serving | Calories | Protein | Fiber |
|---|---|---|---|---|---|---|
| Rajgira (Amaranth) | 97 | 19 | 1 cup popped (30 g) | 112 kcal | 4g | 2g |
| Jalebi | 90 | 30 | 2-3 pieces | 270 kcal | 2g | 0.1g |
| Murmura (Puffed Rice) | 90 | 16 | 1 bowl (20 g) | 80 kcal | 1.3g | 0.3g |
| Gulab Jamun | 85 | 22 | 2 pieces | 300 kcal | 4g | 0.2g |
| Sabudana (Tapioca Pearls, Cooked) | 85 | 33 | 1 medium bowl (cooked khichdi) | 215 kcal | 1g | 1g |
| Jaggery (Gud) | 84 | 8 | 1 small piece (10 g) | 38 kcal | 0g | 0g |
| Cornflakes with Milk | 81 | 31 | 30g cornflakes with 1 cup milk | 230 kcal | 9g | 1g |
| Rasgulla | 80 | 20 | 2 pieces | 190 kcal | 5g | 0g |
| Masala Dosa | 80 | 22 | 1 masala dosa | 300 kcal | 6g | 2g |
| Lychee | 79 | 11 | 8-10 lychees | 66 kcal | 0.8g | 1.3g |
| Sabudana Khichdi | 79 | 32 | 1 medium bowl | 290 kcal | 5g | 2g |
| Potato (Aloo) | 78 | 15 | 1 medium potato (boiled) | 130 kcal | 3g | 2.5g |
| Khaja | 78 | 25 | 1 piece | 250 kcal | 2.5g | 0.5g |
| Aloo Pitika (Assamese Mashed Potato) | 78 | 20 | 1 small bowl | 170 kcal | 3g | 2.5g |
| Plain Dosa | 77 | 18 | 1 large dosa | 165 kcal | 4g | 1g |
| Watermelon | 76 | 4 | 1 medium slice | 46 kcal | 0.9g | 0.6g |
| Sooji Halwa (Sheera) | 76 | 27 | 1 small bowl (about 120g) | 300 kcal | 4g | 1g |
| Pumpkin (Kaddu) | 75 | 3 | 1 medium bowl (cooked) | 26 kcal | 1g | 0.5g |
| Vada Pav | 75 | 22 | 1 vada pav | 300 kcal | 5g | 2g |
| Aloo Tikki | 75 | 18 | 2 patties | 250 kcal | 4g | 3g |
| Kerala Parotta (Malabar) | 75 | 34 | 1 parotta | 300 kcal | 6g | 2g |
| Double ka Meetha | 75 | 38 | 1 small bowl | 380 kcal | 7g | 1g |
| Arisa Pitha | 75 | 35 | 2 pieces | 330 kcal | 3g | 1.5g |
| White Bread | 75 | 19 | 2 slices | 133 kcal | 4.5g | 1.2g |
| Neer Dosa | 75 | 28 | 3 neer dosas | 190 kcal | 3g | 1g |
| Modur Pulao (Kashmiri Sweet Saffron Rice) | 75 | 51 | 1 plate | 420 kcal | 6g | 1.5g |
| Soan Papdi | 74 | 17 | 1 cube (about 30g) | 145 kcal | 2g | 0.4g |
| White Rice (Polished) | 73 | 30 | 1 medium bowl (cooked) | 195 kcal | 4g | 0.6g |
| Sugarcane Juice | 73 | 18 | 1 glass | 180 kcal | 0.5g | 0g |
| Kachori | 73 | 19 | 2 kachoris | 320 kcal | 6g | 3g |
| Mysore Pak | 73 | 18 | 1 piece (about 40g) | 210 kcal | 3g | 0.8g |
| Samosa | 72 | 16 | 1 medium samosa | 250 kcal | 4g | 1.5g |
| Chole Bhature | 72 | 24 | 1 plate (2 bhature + chole) | 450 kcal | 12g | 5g |
| Rava Dosa | 72 | 22 | 1 large crispy rava dosa | 230 kcal | 5g | 1.5g |
| Pani Puri | 72 | 22 | 6 puris | 220 kcal | 5g | 3g |
| Gajar Halwa | 72 | 22 | 1 small bowl (about 120g) | 320 kcal | 5g | 2.5g |
| Sabudana Vada | 72 | 25 | 2 vadas | 250 kcal | 3g | 2g |
| Rusk (Toast) | 72 | 13 | 2 rusks | 105 kcal | 2.5g | 0.5g |
| Motichoor Laddu | 72 | 17 | 1 laddu | 175 kcal | 2.5g | 0.5g |
| Veg Fried Rice | 72 | 36 | 1 plate | 330 kcal | 6g | 2.5g |
| Ragi Malt (Ragi Java) | 72 | 16 | 1 glass (unsweetened) | 140 kcal | 5g | 2.5g |
| Sannas | 72 | 29 | 3 sannas | 200 kcal | 3.5g | 1g |
| Naan | 71 | 18 | 1 large naan | 260 kcal | 7g | 1.5g |
| Kulcha (Refined-Flour Leavened Bread) | 71 | 25 | 1 kulcha | 250 kcal | 6g | 1.5g |
| Kheer (Rice Pudding) | 70 | 24 | 1 small bowl (about 150g) | 230 kcal | 6g | 0.6g |
| Kaju Katli | 70 | 13 | 2 pieces (about 30g) | 140 kcal | 3g | 0.5g |
| Sakinalu | 70 | 25 | 3 pieces | 290 kcal | 5g | 2g |
| Gujiya | 70 | 15 | 1 piece | 190 kcal | 3g | 0.5g |
| Brown Bread | 70 | 16 | 2 slices | 125 kcal | 4.5g | 2.5g |
| Pav Bhaji | 70 | 39 | 1 plate (2 pav with bhaji) | 400 kcal | 10g | 6g |
| Rasmalai | 70 | 15 | 1 piece with milk | 190 kcal | 6g | 0g |
| Veg Momos (Steamed) | 70 | 25 | 1 plate (6 momos) | 220 kcal | 6g | 2g |
| Set Dosa | 70 | 31 | 3 small set dosas | 260 kcal | 6g | 2.5g |
| Akki Roti | 70 | 25 | 1 akki roti | 220 kcal | 4g | 2.5g |
| Thekua | 70 | 21 | 2 thekua | 230 kcal | 3g | 1.5g |
| Kashmiri Dum Aloo | 70 | 21 | 1 bowl | 280 kcal | 5g | 3.5g |
GL and nutrition are per serving. How these values are sourced
Looking for every option? See the complete list of low-GI Indian foods.
Explore each food
GI 97· HighRajgira (Amaranth)
राजगिरा · రాజగిరా (తోటకూర గింజలు)
Tiny amaranth seeds, popped and eaten as a fasting (vrat) food in ladoos, chikki, kheer and rotis. It is rich in protein and calcium, but popping turns the starch so easy to digest that it raises blood sugar almost as fast as glucose.
GI 90· HighJalebi
जलेबी · జిలేబి
Deep-fried fermented batter spirals soaked in sugar syrup. One of the highest GI Indian sweets.
GI 90· HighMurmura (Puffed Rice)
मुरमुरे · మరమరాలు
Light, crisp puffed rice used in bhel puri, jhal muri, chivda and as a quick snack. Puffing makes the starch very easy to digest, so it raises blood sugar quickly even though a bowl feels light.
GI 85· HighGulab Jamun
गुलाब जामुन · గులాబ్ జామున్
Deep-fried milk solid balls soaked in sugar syrup. Very high GI due to refined flour, sugar syrup, and deep frying.
GI 85· HighSabudana (Tapioca Pearls, Cooked)
साबूदाना · సగ్గుబియ్యం
Tapioca pearls made from cassava starch, commonly eaten during fasting as khichdi or kheer. Almost pure starch, giving it a very high GI and minimal fiber or protein.
GI 84· HighJaggery (Gud)
गुड़ · బెల్లం
Unrefined cane sugar boiled down into solid blocks, used in sweets, chai, chikki and after meals. It carries traces of iron and minerals, but it is still about 97% sugar and raises blood sugar about as fast as white sugar.
GI 81· HighCornflakes with Milk
कॉर्नफ्लेक्स दूध के साथ · కార్న్ఫ్లేక్స్ పాలతో
A bowl of plain cornflakes served with milk, a common quick Indian breakfast. The processed corn has a very high GI, only partly offset by the protein and fat in milk.
GI 80· HighRasgulla
रसगुल्ला · రసగుల్లా
Spongy cottage cheese balls in sugar syrup. Bengali classic. High GI from the sugar syrup, but slightly better than gulab jamun as it's not fried.
GI 80· HighMasala Dosa
मसाला दोसा · మసాలా దోస
Crispy rice-urad dal crepe filled with spiced potato masala. Higher GI than plain dosa due to potato filling. South Indian favorite.
GI 79· HighLychee
लीची · లీచి
Sweet, juicy summer fruit from Eastern India. High sugar content gives it a high GI — enjoy in limited quantities.
GI 79· HighSabudana Khichdi
साबूदाना खिचड़ी · సగ్గుబియ్యం కిచిడీ
A fasting-day dish of soaked tapioca pearls tossed with peanuts, potatoes and cumin. Almost pure starch, giving it a high glycemic index despite the peanuts.
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.
GI 78· HighKhaja
खाजा · ఖాజా
Flaky, many-layered pastry of maida, deep fried in ghee and dipped in sugar syrup, famous from Silao in Bihar and Puri in Odisha. Refined flour, frying and syrup together make it one of the fastest-acting sweets.
GI 78· HighAloo Pitika (Assamese Mashed Potato)
आलू पिटिका · ఆలూ పిటికా
Assamese comfort food of boiled potatoes mashed with raw mustard oil, onion, green chilli and coriander, sometimes with a boiled egg, eaten with rice. Mashed potato is one of the fastest-acting starches.
GI 77· HighPlain Dosa
दोसा · దోస
Crispy fermented crepe made from rice and urad dal batter. Higher GI than idli due to the crispy cooking method.
GI 76· HighWatermelon
तरबूज़ · పుచ్చకాయ
High GI but low GL per serving because it's mostly water. The numbers look scary but actual blood sugar impact is moderate in normal portions.
GI 76· HighSooji Halwa (Sheera)
सूजी का हलवा · సూజీ హల్వా
Roasted semolina cooked with ghee, sugar and water or milk. High GI from refined semolina and sugar.
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 75· HighVada Pav
वड़ा पाव · వడా పావ్
Mumbai's iconic street food — spiced potato fritter in a bread bun. High GI from potato + maida bun + deep frying.
GI 75· HighAloo Tikki
आलू टिक्की · ఆలూ టిక్కి
Spiced mashed-potato patty shallow or deep fried until crisp. High GI from the potato base and frying.
GI 75· HighKerala Parotta (Malabar)
केरल परोटा · కేరళ పరోటా
The flaky, layered Malabar flatbread made from refined flour (maida) and oil. Soft and indulgent, but the refined flour and fat make it a high-GI choice.
GI 75· HighDouble ka Meetha
डबल का मीठा · డబుల్ కా మీఠా
A Hyderabadi bread pudding of fried bread soaked in sugar syrup and sweetened milk, garnished with nuts. The fried refined bread and sugar make it a high-GI dessert.
GI 75· HighArisa Pitha
अरिसा पीठा · అరిసా పీఠా
A deep-fried Odia sweet of rice flour and jaggery dough coated in sesame seeds, made for festivals like Raja and Manabasa (the Telugu ariselu is a close cousin). Refined rice flour, jaggery and frying make it high GI.
GI 75· HighWhite Bread
सफ़ेद ब्रेड · వైట్ బ్రెడ్
Soft sliced bread made from refined flour (maida), eaten as toast, sandwiches and bread pakora. With almost no fiber, it digests quickly and raises blood sugar about as fast as glucose.
Showing 24 of 56. Every food is in the table above.
Which is better? Side-by-side comparisons
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Common questions
Which Indian foods are worst for blood sugar?
High-GI foods such as white rice, sabudana, cornflakes, refined-flour breads, potatoes and most sweets raise blood sugar the fastest and are best limited by people with diabetes.
Can diabetics ever eat high-GI foods?
Occasionally and in small portions, yes. Pairing a high-GI food with protein, healthy fat or fiber, and keeping the serving size small, reduces its impact on blood sugar.
Sources
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. American Journal of Clinical Nutrition, 2021; 114(5): 1625–1632.
- University of Sydney, Glycemic Index Research Service — GI Database (glycemicindex.com).
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad.
- ICMR–National Institute of Nutrition. Dietary Guidelines for Indians, 2024.
- ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification.
Many Indian dishes have never been clinically tested, so some values are estimates — each food page shows whether its GI was measured or estimated. See our methodology.
This guide is for general educational purposes only and is not medical advice. Glycemic index values are approximate and individual blood sugar responses vary. Please consult your doctor or a registered dietitian before making changes to your diet — see our full disclaimer.