Kerala Foods
Kerala's cuisine is coconut-rich and rice-based — matta red rice, fish curries, sadya dishes like avial, thoran and olan, and breakfasts of appam, puttu and idiyappam. Coconut-based vegetable dishes and fish curries are low GI; rice-flour breakfasts and Kerala parotta are higher.
Best picks for blood sugar
- OlanGI 32
- AvialGI 33
- SambarGI 35
- Coconut WaterGI 35
- ThoranGI 35
Keep these small
- Masala DosaGI 80
- Plain DosaGI 77
- Kerala Parotta (Malabar)GI 75
- White Rice (Polished)GI 73
- Payasam (Vermicelli/Moong Dal)GI 69
Easy swaps
The same kind of food, with a gentler effect on blood sugar.
Kerala 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 |
| 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 |
| Cashews (Kaju) | 25 | 1 | 10 cashews | 83 kcal | 2.7g | 0.5g |
| Fish Moilee (Meen Moilee) | 30 | 2 | 1 bowl | 250 kcal | 22g | 1g |
| Olan | 32 | 4 | 1 bowl | 130 kcal | 5g | 4g |
| Avial | 33 | 4 | 1 medium bowl | 190 kcal | 4g | 5g |
| Sambar | 35 | 4 | 1 large bowl | 100 kcal | 5g | 4g |
| Coconut Water | 35 | 3 | 1 tender coconut (~300ml) | 55 kcal | 0.5g | 0g |
| Thoran | 35 | 4 | 1 serving | 110 kcal | 3g | 4g |
| Raw Banana (Plantain) | 40 | 8 | 1 medium raw banana (cooked) | 90 kcal | 1.3g | 2.5g |
| Erissery | 40 | 7 | 1 bowl | 165 kcal | 6g | 5g |
| Brown Rice | 50 | 16 | 1 medium bowl (cooked) | 170 kcal | 5g | 3.5g |
| Medu Vada | 50 | 8 | 2 vadas | 220 kcal | 7g | 3g |
| Ragi (Finger Millet) | 54 | 14 | 1 medium bowl (cooked) | 155 kcal | 5g | 5.5g |
| Hand-Pounded Rice | 55 | 20 | 1 medium bowl (cooked) | 180 kcal | 4.5g | 2.5g |
| Red Rice (Matta / Kerala Rosematta, Cooked) | 55 | 24 | 1 medium bowl (cooked) | 165 kcal | 3.5g | 2g |
| Filter Coffee | 58 | 8 | 1 small tumbler (about 150ml) | 90 kcal | 3g | 0g |
| Pineapple (Ananas) | 59 | 7 | 1 medium bowl (cubed) | 60 kcal | 0.6g | 1.5g |
| Papaya | 60 | 7 | 1 medium bowl (cubed) | 60 kcal | 0.7g | 2.5g |
| 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 |
| Banana Chips (Kerala) | 60 | 10 | 1 small handful (30 g) | 155 kcal | 0.7g | 2g |
| Banana | 62 | 14 | 1 medium banana | 105 kcal | 1.3g | 3g |
| Puttu | 65 | 29 | 1 cylinder | 250 kcal | 5g | 3g |
| Idiyappam (String Hoppers) | 68 | 23 | 3 string hopper nests | 200 kcal | 3.5g | 1.5g |
| Idli | 69 | 14 | 3 medium idlis | 150 kcal | 4g | 1.5g |
| Appam | 69 | 18 | 2 medium appams | 175 kcal | 3g | 1.5g |
| Payasam (Vermicelli/Moong Dal) | 69 | 22 | 1 small bowl (about 150g) | 220 kcal | 5g | 0.8g |
| White Rice (Polished) | 73 | 30 | 1 medium bowl (cooked) | 195 kcal | 4g | 0.6g |
| Kerala Parotta (Malabar) | 75 | 34 | 1 parotta | 300 kcal | 6g | 2g |
| Plain Dosa | 77 | 18 | 1 large dosa | 165 kcal | 4g | 1g |
| Masala Dosa | 80 | 22 | 1 masala dosa | 300 kcal | 6g | 2g |
| 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 |
| 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 Kerala 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 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.
GI 15· LowRasam
रसम · రసం / చారు
South Indian spiced tamarind-tomato broth. Very low calorie and low GI. Excellent digestive and often served as a soup course.
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 30· LowFish Moilee (Meen Moilee)
फिश मोइली · చేప మొయిలీ
A mild Kerala fish stew simmered in coconut milk with ginger, green chili and turmeric. High in protein and healthy fats with very few carbs, giving it a very low glycemic load.
GI 32· LowOlan
ओलन · ఓలన్
A delicate Kerala dish of ash gourd and cowpea (red beans) simmered gently in thin coconut milk with green chillies. Low in carbs, light and naturally low-GI.
GI 33· LowAvial
अवियल · అవియల్
Kerala mixed vegetable curry with coconut, curry leaves and yogurt. Low GI from fiber-rich vegetables and healthy coconut fat.
GI 35· LowSambar
सांभर · సాంబార్
Lentil and vegetable stew with tamarind, a South Indian staple. The dal and vegetable combination keeps GI low.
GI 35· LowCoconut Water
नारियल पानी · కొబ్బరి నీళ్ళు
Natural electrolyte drink from tender coconuts. Low GI, hydrating, and rich in potassium. Popular across South India.
Showing 12 of 24. The rest are in the ranked table above.
Medium-GI Kerala foods
GI 56 to 69. Fine in moderate portions, ideally with protein or fiber on the plate.
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 59· MediumPineapple (Ananas)
अनानास · అనాసపండు
Tropical fruit rich in bromelain enzyme and vitamin C. Medium GI — the acidity provides some buffering effect on glucose response.
GI 60· MediumPapaya
पपीता · బొప్పాయి
Tropical fruit rich in vitamin A and digestive enzymes. Medium GI but moderate glycemic load per serving.
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 60· MediumBanana Chips (Kerala)
केले के चिप्स · అరటి చిప్స్
Thin slices of raw banana fried in coconut oil and salted, a Kerala tea-time and travel snack. Frying removes much of raw banana's slow starch, and the chips are high in fat and easy to overeat.
GI 62· MediumBanana
केला · అరటి పండు
The most consumed fruit in India. GI varies by ripeness — green/semi-ripe is lower GI than fully ripe bananas.
GI 65· MediumPuttu
पुट्टू · పుట్టు
A Kerala breakfast of steamed cylinders of ground rice layered with grated coconut, usually eaten with kadala curry or banana. Rice-flour based, so its GI is moderate.
GI 68· MediumIdiyappam (String Hoppers)
इडियप्पम · ఇడియప్పం
Steamed rice-flour noodles pressed into delicate nests (string hoppers / nool puttu), a staple breakfast in Kerala and Tamil Nadu. Made from refined rice flour, giving it a medium-high GI.
GI 69· MediumIdli
इडली · ఇడ్లి
Steamed fermented rice and urad dal cake. South Indian staple breakfast. Fermentation slightly lowers GI and improves digestibility.
GI 69· MediumAppam
अप्पम · అప్పం
A soft, lacy fermented hopper from Kerala made with rice batter and coconut, with a fluffy centre and crisp edges. Fermentation moderates the GI but the refined rice base keeps it in the medium-high range.
GI 69· MediumPayasam (Vermicelli/Moong Dal)
पायसम · పాయసం
South Indian pudding of vermicelli or moong dal simmered in sweetened milk with cardamom and cashews. High GI from refined vermicelli and sugar.
High-GI Kerala foods to keep small
GI 70 or above. These raise blood sugar fastest, so keep portions small and have them with a meal.
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 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 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.
Which is better? Side-by-side comparisons
Related guides
Common questions
Is Kerala food good for diabetes?
Largely, yes: 24 of the 40 Kerala foods in our database are low GI. Foods like Olan (32), Avial (33), Sambar (35) raise blood sugar slowly, while Masala Dosa (80), Plain Dosa (77), Kerala Parotta (Malabar) (75) raise it fastest and are best kept to small portions.
Which Kerala foods have the lowest glycemic index?
The lowest-GI Kerala foods in our database are Olan (32), Avial (33), Sambar (35), Coconut Water (35), Thoran (35).
Which Kerala foods should diabetics limit?
The highest-GI Kerala foods are Masala Dosa (80), Plain Dosa (77), Kerala Parotta (Malabar) (75), White Rice (Polished) (73), Payasam (Vermicelli/Moong Dal) (69). 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 Kerala khana sabse accha hai?
Olan, avial, sambar, nariyal pani jaise options sabse behtar hain, kyunki inka GI kam hai aur yeh sugar dheere badhate hain. masala dosa, dosa, parotta kam matra mein hi lein, aur dal, sabzi ya dahi ke saath khayein.
Is Kerala matta rice good for diabetes?
Matta (Kerala red) rice is a better choice than polished white rice — it keeps more bran and fiber, with a GI of 55 versus 73 for white rice. Portion size still matters, so pair it with plenty of vegetables and fish or dal.
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.