Andhra Foods
Andhra food is famously spicy and rice-centred — pappu (dal), pulusu, gongura, fiery pickles and pesarattu for breakfast. Dals, pesarattu and vegetable curries are low GI and high in protein and fiber; large rice portions and dosa varieties are where the glycemic load builds up.
Best picks for blood sugar
- Horse Gram (Kulthi / Ulavalu, cooked)GI 25
- Palakura PappuGI 28
- Dosakaya PappuGI 30
- Pachi PulusuGI 30
- Buffalo MilkGI 30
Keep these small
- Murmura (Puffed Rice)GI 90
- Masala DosaGI 80
- Plain DosaGI 77
- Mysore PakGI 73
- White Rice (Polished)GI 73
Easy swaps
The same kind of food, with a gentler effect on blood sugar.
Andhra foods ranked by glycemic index
Lowest GI first. Tap any food for its full nutrition, portion advice and swaps.
| Food | GI | GL | Serving | Calories | Protein | Fiber |
|---|---|---|---|---|---|---|
| Fish Fry | 5 | 0 | 2 pieces | 240 kcal | 28g | 0g |
| Coconut (Fresh) | 10 | 1 | 1 small piece of fresh coconut | 175 kcal | 1.7g | 4.5g |
| Drumstick (Moringa) | 10 | 0 | 2-3 drumstick pieces (in sambar) | 37 kcal | 2.1g | 3.2g |
| Coconut Chutney | 10 | 0 | 2 tablespoons | 55 kcal | 0.8g | 1.5g |
| Pickle (Achar) | 10 | 0 | 1 teaspoon | 30 kcal | 0.2g | 0.3g |
| 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 |
| Tomato | 15 | 1 | 1 medium tomato | 18 kcal | 0.9g | 1.2g |
| Brinjal (Baingan) | 15 | 1 | 1 medium bowl (cooked) | 25 kcal | 1g | 3g |
| Ridge Gourd (Turai) | 15 | 0 | 1 medium bowl (cooked) | 18 kcal | 1.2g | 1.5g |
| Ivy Gourd (Tindora) | 15 | 0 | 1 medium bowl (cooked) | 20 kcal | 1.2g | 1.5g |
| Snake Gourd (Chichinda) | 15 | 0 | 1 medium bowl (cooked) | 18 kcal | 0.6g | 1g |
| Rasam | 15 | 1 | 1 large bowl | 45 kcal | 2g | 1.5g |
| Chicken 65 | 15 | 1 | 1 plate | 320 kcal | 28g | 1g |
| Okra (Bhindi) | 20 | 1 | 1 medium bowl (cooked) | 35 kcal | 2g | 3g |
| Gongura Pachadi | 20 | 1 | 2 tablespoons | 55 kcal | 1g | 2g |
| Peanut Chutney | 23 | 1 | 2 tablespoons | 90 kcal | 4g | 2g |
| Horse Gram (Kulthi / Ulavalu, cooked) | 25 | 6 | 1 small bowl (cooked) | 132 kcal | 9g | 7g |
| Tomato Chutney | 28 | 1 | 2 tablespoons | 45 kcal | 1g | 1g |
| Palakura Pappu | 28 | 3 | 1 bowl | 150 kcal | 9g | 6g |
| Idli Podi | 30 | 2 | 1 tablespoon | 65 kcal | 3g | 2g |
| Dosakaya Pappu | 30 | 6 | 1 bowl | 150 kcal | 9g | 5g |
| Pachi Pulusu | 30 | 3 | 1 bowl | 60 kcal | 1g | 2g |
| Buffalo Milk | 30 | 3 | 1 glass (200 ml) | 194 kcal | 7.5g | 0g |
| Sambar | 35 | 4 | 1 large bowl | 100 kcal | 5g | 4g |
| Coconut Water | 35 | 3 | 1 tender coconut (~300ml) | 55 kcal | 0.5g | 0g |
| Pesarattu (Green Gram Dosa) | 38 | 7 | 1 large pesarattu | 140 kcal | 8g | 5g |
| Raw Banana (Plantain) | 40 | 8 | 1 medium raw banana (cooked) | 90 kcal | 1.3g | 2.5g |
| Bagara Baingan | 42 | 7 | 1 bowl | 190 kcal | 5g | 5g |
| Foxtail Millet | 44 | 12 | 1 medium bowl (cooked) | 160 kcal | 6g | 6.7g |
| Ragi Roti | 50 | 10 | 1 medium ragi roti | 145 kcal | 4.5g | 5g |
| Medu Vada | 50 | 8 | 2 vadas | 220 kcal | 7g | 3g |
| Ragi Dosa | 50 | 11 | 1 large ragi dosa | 145 kcal | 4.5g | 4g |
| Kodo Millet (Kodo / Arikelu, Cooked) | 50 | 20 | 1 medium bowl (cooked) | 175 kcal | 4.5g | 5g |
| Little Millet (Samai / Kutki, Cooked) | 52 | 21 | 1 medium bowl (cooked) | 180 kcal | 4g | 4g |
| Ragi (Finger Millet) | 54 | 14 | 1 medium bowl (cooked) | 155 kcal | 5g | 5.5g |
| Sitaphal (Custard Apple) | 54 | 11 | 1 small custard apple (flesh only) | 100 kcal | 1.7g | 4g |
| Hand-Pounded Rice | 55 | 20 | 1 medium bowl (cooked) | 180 kcal | 4.5g | 2.5g |
| Pongal | 55 | 16 | 1 medium bowl | 220 kcal | 6g | 3g |
| Curd Rice (Thayir Sadam) | 55 | 19 | 1 medium bowl | 220 kcal | 6g | 1g |
| Mango (Aam) | 56 | 9 | 1 medium slice / half mango | 80 kcal | 0.8g | 1.8g |
| Filter Coffee | 58 | 8 | 1 small tumbler (about 150ml) | 90 kcal | 3g | 0g |
| Ragi Mudde (Ragi Sangati) | 58 | 21 | 1 ball | 170 kcal | 3.6g | 5.5g |
| Peanut Chikki | 58 | 7 | 1 piece | 125 kcal | 4g | 1g |
| Chicken Biryani | 60 | 22 | 1 medium plate | 400 kcal | 20g | 1.5g |
| Jackfruit (Kathal, ripe) | 60 | 14 | 3-4 ripe bulbs | 95 kcal | 1.5g | 2g |
| Jowar (Sorghum) | 62 | 17 | 1 medium bowl (cooked) | 163 kcal | 5.5g | 4.8g |
| Phulka (Small Puffed Wheat Roti) | 62 | 11 | 1 small phulka | 105 kcal | 3g | 2.5g |
| Upma | 66 | 15 | 1 medium bowl | 190 kcal | 5g | 2.5g |
| Uttapam | 67 | 20 | 1 medium uttapam with toppings | 210 kcal | 6g | 2.5g |
| Lemon Rice (Chitranna) | 67 | 25 | 1 medium bowl | 250 kcal | 4g | 1.5g |
| Rava Idli | 67 | 24 | 3 idlis | 210 kcal | 6g | 2g |
| Tamarind Rice (Pulihora) | 68 | 27 | 1 medium bowl | 270 kcal | 5g | 2g |
| Idli | 69 | 14 | 3 medium idlis | 150 kcal | 4g | 1.5g |
| Payasam (Vermicelli/Moong Dal) | 69 | 22 | 1 small bowl (about 150g) | 220 kcal | 5g | 0.8g |
| Gujiya | 70 | 15 | 1 piece | 190 kcal | 3g | 0.5g |
| Rava Dosa | 72 | 22 | 1 large crispy rava dosa | 230 kcal | 5g | 1.5g |
| Ragi Malt (Ragi Java) | 72 | 16 | 1 glass (unsweetened) | 140 kcal | 5g | 2.5g |
| White Rice (Polished) | 73 | 30 | 1 medium bowl (cooked) | 195 kcal | 4g | 0.6g |
| Mysore Pak | 73 | 18 | 1 piece (about 40g) | 210 kcal | 3g | 0.8g |
| Plain Dosa | 77 | 18 | 1 large dosa | 165 kcal | 4g | 1g |
| Masala Dosa | 80 | 22 | 1 masala dosa | 300 kcal | 6g | 2g |
| Jaggery (Gud) | 84 | 8 | 1 small piece (10 g) | 38 kcal | 0g | 0g |
| Murmura (Puffed Rice) | 90 | 16 | 1 bowl (20 g) | 80 kcal | 1.3g | 0.3g |
| Chicken Curry | No carbs* | 0 | 1 medium bowl (2 pieces with gravy) | 250 kcal | 25g | 1g |
| Fish Curry | No carbs* | 0 | 1 medium bowl (1 piece with gravy) | 180 kcal | 22g | 0.5g |
| Egg Curry | No carbs* | 0 | 2 eggs with gravy | 220 kcal | 14g | 1g |
| Mutton Curry | No carbs* | 0 | 1 medium bowl (2 pieces with gravy) | 300 kcal | 26g | 0.5g |
| Prawn / Shrimp Curry | No carbs* | 0 | 1 medium bowl | 200 kcal | 24g | 0.5g |
GL and nutrition are per serving. * No meaningful carbohydrate, so GI doesn't apply and the food has minimal direct effect on blood sugar. How these values are sourced
Low-GI Andhra foods
GI 55 or below. These raise blood sugar slowly and make good everyday choices.
GI 5· LowFish Fry
फिश फ्राई · ఫిష్ ఫ్రై
Shallow-fried fish fillets or steaks marinated in spices, with a light coating. High in protein with very few carbs and a low glycemic impact.
GI 10· LowCoconut (Fresh)
नारियल · కొబ్బరి
Fresh coconut meat (malai). Very low GI due to high fat and fiber content with minimal carbohydrates.
GI 10· LowDrumstick (Moringa)
सहजन · మునగకాయ
Nutrient powerhouse used in sambar and curries. Moringa leaves and pods are both very low GI and packed with vitamins and minerals.
GI 10· LowCoconut Chutney
नारियल चटनी · కొబ్బరి పచ్చడి
Fresh coconut ground with green chillies, ginger, and tempered with mustard seeds. Essential South Indian accompaniment. Very low GI.
GI 10· LowPickle (Achar)
अचार · ఊరగాయ
Traditional Indian oil-based pickle (mango, lime, mixed). Virtually no glycemic impact due to tiny serving sizes and oil base.
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 15· LowTomato
टमाटर · టమాటో
Essential in Indian cooking. Very low GI and rich in lycopene. Used in virtually every curry, sambar, and chutney.
GI 15· LowBrinjal (Baingan)
बैंगन · వంకాయ
Eggplant used in bharwa baingan, baingan bharta, and many South Indian dishes. Very low GI with good fiber.
GI 15· LowRidge Gourd (Turai)
तुरई · బీరకాయ
Light, easy-to-digest gourd popular in South Indian cooking. Very low GI and calorie, good for everyday diabetic meals.
GI 15· LowIvy Gourd (Tindora)
कुंदरू / तिंडोरा · దొండకాయ
Small gourd vegetable popular in South and West Indian cuisine. Research suggests it has anti-hyperglycemic properties.
GI 15· LowSnake Gourd (Chichinda)
चिचिंडा · పొట్లకాయ
Long green gourd used in South Indian curries and stir-fries. Very low calorie, very low GI — a diabetic-friendly everyday vegetable.
Showing 12 of 45. The rest are in the ranked table above.
Medium-GI Andhra foods
GI 56 to 69. Fine in moderate portions, ideally with protein or fiber on the plate.
GI 56· MediumMango (Aam)
आम · మామిడి పండు
King of fruits in India. Despite being sweet, ripe mango has a medium GI. However, portion control is key due to high natural sugar.
GI 58· MediumFilter Coffee
फ़िल्टर कॉफ़ी · ఫిల్టర్ కాఫీ
South Indian brewed coffee mixed with hot milk and sugar, served frothy. Medium GI mainly from the added sugar.
GI 58· MediumRagi Mudde (Ragi Sangati)
रागी मुद्दे · రాగి ముద్ద
Karnataka and Rayalaseema staple of ragi flour stirred into boiling water and shaped into soft balls, eaten with sambar, saaru or soppu curry. Whole finger millet gives fiber and calcium, but the very soft, cooked-through texture digests faster than a ragi roti.
GI 58· MediumPeanut Chikki
मूंगफली चिक्की · పల్లీ పట్టీ
Crunchy brittle of roasted peanuts set in jaggery syrup, a winter and travel snack from Lonavala to Hyderabad. The peanuts slow digestion, but the jaggery still makes it a sweet with a medium GI.
GI 60· MediumChicken Biryani
चिकन बिरयानी · చికెన్ బిర్యాని
Layered rice and chicken dish. Uses basmati rice which has a lower GI than regular white rice, but the portion size matters.
GI 60· MediumJackfruit (Kathal, ripe)
कटहल · పనస పండు
A large tropical fruit whose ripe yellow bulbs are sweet and fibrous. Moderate GI with a decent fiber content.
GI 62· MediumJowar (Sorghum)
ज्वार · జొన్నలు
Gluten-free millet widely consumed in Maharashtra and Karnataka. Used for rotis, bhakri, and porridge.
GI 62· MediumPhulka (Small Puffed Wheat Roti)
फुल्का · ఫుల్కా
A thin, soft wholewheat roti puffed directly over a flame and made without oil. An everyday Indian staple with a medium GI driven by whole wheat flour.
GI 66· MediumUpma
उपमा · ఉప్మా
Savory semolina (rava) porridge with vegetables. Quick South Indian breakfast, but semolina has a relatively high GI.
GI 67· MediumUttapam
उत्तपम · ఉత్తప్పం
A thick, soft pancake made from fermented rice and urad dal batter, topped with onions, tomatoes and chillies. The lentil content and toppings moderate its GI relative to plain rice dishes.
GI 67· MediumLemon Rice (Chitranna)
नींबू चावल · నిమ్మకాయ అన్నం
Tangy South Indian rice tempered with mustard, curry leaves, peanuts and turmeric, finished with lemon juice. The peanuts and oil add fat that modestly slows glucose absorption.
GI 67· MediumRava Idli
रवा इडली · రవ్వ ఇడ్లీ
Instant idli of roasted semolina (suji) and curd, tempered with mustard, curry leaves and cashews, made famous in Bengaluru. Without the fermented urad dal of regular idli, it is mostly refined wheat and digests faster.
Showing 12 of 15. The rest are in the ranked table above.
High-GI Andhra foods to keep small
GI 70 or above. These raise blood sugar fastest, so keep portions small and have them with a meal.
GI 70· HighGujiya
गुजिया · కజ్జికాయలు
Holi and Diwali sweet of maida pastry filled with khoya, coconut, dry fruits and sugar, then deep-fried and sometimes dipped in sugar syrup. Refined flour, sugar and frying make it a high-GI, high-calorie treat.
GI 72· HighRava Dosa
रवा डोसा · రవ్వ దోశ
A thin, crispy crepe made from semolina (rava), rice flour and a little maida, studded with cumin and chillies. Higher GI than fermented dosa due to refined flours and a lacy, oil-fried texture.
GI 72· HighRagi Malt (Ragi Java)
रागी माल्ट · రాగి జావ
Thin porridge drink of finger millet (ragi) flour cooked in water, then mixed with milk and jaggery or with salted buttermilk. Ragi is nutritious, but cooked into a smooth, thin drink it raises blood sugar quickly.
GI 73· HighWhite Rice (Polished)
सफेद चावल · తెల్ల బియ్యం
Polished white rice, the most commonly consumed staple in India. High GI due to removal of bran and fiber during polishing.
GI 73· HighMysore Pak
मैसूर पाक · మైసూర్ పాక్
Rich gram-flour sweet cooked in generous ghee and sugar, a Karnataka classic. High GI from sugar and refined flour.
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 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 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 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.
Which is better? Side-by-side comparisons
Related guides
Common questions
Is Andhra food good for diabetes?
Largely, yes: 45 of the 69 Andhra foods in our database are low GI. Foods like Horse Gram (Kulthi / Ulavalu, cooked) (25), Palakura Pappu (28), Dosakaya Pappu (30) raise blood sugar slowly, while Murmura (Puffed Rice) (90), Masala Dosa (80), Plain Dosa (77) raise it fastest and are best kept to small portions.
Which Andhra foods have the lowest glycemic index?
The lowest-GI Andhra foods in our database are Horse Gram (Kulthi / Ulavalu, cooked) (25), Palakura Pappu (28), Dosakaya Pappu (30), Pachi Pulusu (30), Buffalo Milk (30).
Which Andhra foods should diabetics limit?
The highest-GI Andhra foods are Murmura (Puffed Rice) (90), Masala Dosa (80), Plain Dosa (77), Mysore Pak (73), White Rice (Polished) (73). You don't have to avoid them entirely — keep portions small and pair them with protein, fiber or curd.
Sugar ke mareez ke liye kaun sa Andhra khana sabse accha hai?
Kulthi, palak dal, dosakaya pappu, pachi pulusu jaise options sabse behtar hain, kyunki inka GI kam hai aur yeh sugar dheere badhate hain. murmura, masala dosa, dosa kam matra mein hi lein, aur dal, sabzi ya dahi ke saath khayein.
Building a full meal? Add foods to the meal calculator to see the glycemic load of the whole plate, or browse the complete list of low-GI Indian foods.