Healthy Low-GI Indian Snacks
Snack time is where blood-sugar plans often fall apart. These Indian snacks have a low glycemic index, and the best of them are steamed or roasted rather than deep-fried, so you get crunch and flavour without the spike.
Updated · ranked by glycemic index, lowest first · How we source our data
Short answer
The best Indian snacks for diabetics are roasted chana (GI 10), sprout chaat (GI 25), dhokla (GI 45), khandvi and dahi vada (both GI 48) — roasted, steamed or protein-rich rather than deep-fried. Keep to a small bowl, and save fried snacks like samosa (GI 72) and pakora for occasional treats.
Favour steamed and roasted snacks (dhokla, roasted chana, sprout chaat) over fried ones, and keep portions to a small bowl.
At a glance: GI, GL and nutrition compared
| Food | GI | GL | Serving | Calories | Protein | Fiber |
|---|---|---|---|---|---|---|
| Roasted Chana | 10 | 2 | 1 small handful (30g) | 110 kcal | 6g | 5g |
| Chia Seeds | 10 | 0 | 1 tablespoon | 58 kcal | 2g | 4g |
| Flaxseeds (Alsi) | 10 | 0 | 1 tablespoon | 53 kcal | 1.8g | 2.7g |
| Roasted Peanuts (Moongphali) | 14 | 1 | 1 small handful (30 g) | 170 kcal | 7.5g | 2.5g |
| Peanut Butter | 14 | 1 | 2 tablespoons | 190 kcal | 8g | 2g |
| Almonds (Badam) | 15 | 0 | 10 almonds | 82 kcal | 3g | 1.7g |
| Walnuts (Akhrot) | 15 | 0 | 4 to 5 halves | 98 kcal | 2.3g | 1g |
| Sprout Chaat | 25 | 3 | 1 medium bowl | 100 kcal | 7g | 5g |
| Cashews (Kaju) | 25 | 1 | 10 cashews | 83 kcal | 2.7g | 0.5g |
| Makhana (Fox Nuts) | 37 | 9 | 1 bowl roasted (30 g) | 105 kcal | 3g | 1.5g |
| Dhokla | 45 | 8 | 3-4 pieces | 140 kcal | 5g | 3g |
| Dahi Vada | 48 | 9 | 2 vadas with yogurt | 240 kcal | 9g | 3g |
| Khandvi | 48 | 9 | 5–6 rolls | 180 kcal | 7g | 2g |
| Medu Vada | 50 | 8 | 2 vadas | 220 kcal | 7g | 3g |
| Khakhra | 52 | 11 | 2 khakhras | 160 kcal | 5g | 4g |
| Handvo | 52 | 15 | 1 thick slice | 220 kcal | 7g | 4g |
| Instant Noodles (Maggi) | 52 | 23 | 1 small pack (70 g, dry) | 310 kcal | 6g | 2g |
| Pakora / Bhajiya | 55 | 10 | 4-5 pieces | 230 kcal | 5g | 3g |
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 10· LowRoasted Chana
भुना चना · పుట్నాలు / వేరుశనగలు
Dry roasted chickpeas, a traditional Indian snack. Very low GI, high fiber, and high protein. Perfect diabetic snack.
GI 10· LowChia Seeds
चिया सीड्स · చియా గింజలు
Tiny black-and-white seeds that swell into a gel in water, often confused with sabja (basil seeds). Almost all their carbohydrate is fiber, so they barely raise blood sugar and can slow the rise from the rest of a meal.
GI 10· LowFlaxseeds (Alsi)
अलसी · అవిసె గింజలు
Small brown seeds rich in omega-3 fats and soluble fiber, eaten roasted, ground into chutney podi or mixed into roti dough. Very low in digestible carbs, they help keep blood sugar steady.
GI 14· LowRoasted Peanuts (Moongphali)
मूंगफली · వేరుశెనగ పప్పు
India's everyday nut, technically a legume, eaten roasted in winter, in poha, chutneys and chikki. High in protein and fat with very little carbohydrate, peanuts have one of the lowest GIs of any food.
GI 14· LowPeanut Butter
पीनट बटर · పీనట్ బటర్
Ground roasted peanuts, sometimes with added sugar and oil. Low in carbohydrate and rich in fat and protein, so it barely raises blood sugar, but it is calorie-dense.
GI 15· LowAlmonds (Badam)
बादाम · బాదం
Nutritious tree nuts rich in healthy fats, protein, vitamin E and magnesium, often soaked overnight and eaten in the morning. Very few carbohydrates, so they barely raise blood sugar and can blunt the spike from a carb-heavy meal.
GI 15· LowWalnuts (Akhrot)
अखरोट · అక్రోట్
Brain-shaped tree nuts rich in omega-3 fats, mostly grown in Kashmir. They are very low in carbohydrate, so they hardly move blood sugar, and studies link regular walnut eating with better heart health.
GI 25· LowSprout Chaat
अंकुरित चाट · మొలకల చాట్
Mixed sprouts salad with onions, tomatoes, and lemon. One of the healthiest Indian snacks — high protein, low GI.
GI 25· LowCashews (Kaju)
काजू · జీడిపప్పు
Creamy, kidney-shaped nuts grown along the Konkan and Kerala coasts, eaten as a snack and ground into rich gravies. They have a little more carbohydrate than almonds but still a low GI.
GI 37· LowMakhana (Fox Nuts)
मखाना · మఖానా
Popped lotus seeds (phool makhana) from Bihar, eaten roasted as a snack, in kheer or in curries. Light, crunchy and low in fat, roasted makhana has a low GI and is a popular snack for people managing diabetes.
GI 45· LowDhokla
ढोकला · ధోక్లా
Steamed fermented gram flour snack from Gujarat. Lower GI than fried snacks due to steaming and besan base. Light and protein-rich.
GI 48· LowDahi Vada
दही वड़ा · దహీ వడ
Soft fried lentil dumplings soaked and served in spiced yogurt. Low-medium GI as protein-rich dal and yogurt temper the response.
GI 48· LowKhandvi
खांडवी · ఖాండ్వీ
Delicate Gujarati rolls of gram flour and yogurt, steamed and tempered with mustard seeds. Low-GI besan and yogurt make this a light, blood-sugar-friendly snack.
GI 50· LowMedu Vada
मेदू वड़ा · గారెలు
Deep-fried urad dal doughnut, a South Indian breakfast staple. The urad dal base provides protein, but deep frying adds calories.
GI 52· LowKhakhra
खाखरा · ఖాఖ్రా
Thin, crisp roasted Gujarati cracker made from whole-wheat flour. Low-medium GI as it is roasted, not fried, and uses whole wheat.
GI 52· LowHandvo
हांडवो · హాండ్వో
A savoury Gujarati baked cake of fermented rice-and-lentil batter with bottle gourd and spices. Fermentation and the lentil content keep its GI moderate.
GI 52· LowInstant Noodles (Maggi)
इंस्टेंट नूडल्स (मैगी) · ఇన్స్టంట్ నూడుల్స్ (మ్యాగీ)
Two-minute instant noodles made from refined wheat flour (maida) that is pre-fried in palm oil, cooked with a masala tastemaker. The frying fat slows digestion so the GI tests in the low-50s, but one pack is mostly refined carbs and salt with very little protein or fiber.
GI 55· LowPakora / Bhajiya
पकोड़ा / भजिया · పకోడి / బజ్జి
Deep-fried fritters made with besan batter and vegetables. High calorie from deep frying, but besan has lower GI than maida.
Which is better? Side-by-side comparisons
Common questions
What can a diabetic eat as an evening snack in India?
Good evening snacks are roasted chana, sprout chaat, a small portion of dhokla, a glass of buttermilk (chaas), or a low-GI fruit such as guava (GI 12), pear (GI 33) or apple (GI 36). They keep blood sugar steady until dinner without adding many calories.
Is samosa good for diabetes?
Samosa is high GI (72) and deep-fried, with refined flour and potato, so it raises blood sugar quickly and is calorie-dense (about 250 kcal each). If you have one, make it an occasional single samosa eaten with a meal or with chana, not on an empty stomach.
Are packaged namkeen and chips safe for diabetics?
Most packaged namkeen, bhujia and chips are fried and made from refined flour, besan or potato, so they are best kept occasional. If you buy packaged snacks, check the label for carbohydrate, sugar and fiber per serving and choose roasted or baked options with more protein and fiber.
What are good low-GI snacks for diabetics in India?
Roasted chana, sprout chaat, dhokla and dahi vada are great low-GI choices — high in fiber and protein, which keeps blood sugar steady between meals.
Are fried snacks bad for blood sugar?
Fried snacks are calorie-dense and often raise blood sugar quickly. Even when a fried snack has a lowish GI, the large amount of fat and refined flour makes it best eaten only occasionally and in small portions.
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.