North Indian Foods
North Indian food revolves around wheat rotis, dals and legumes, dairy (paneer, curd, ghee) and slow-cooked gravies. Everyday staples like dal, chole, rajma, paneer and vegetable sabzis are mostly low GI, while refined breads such as naan and bhature, potato-heavy dishes and syrupy sweets raise blood sugar fastest.
Best picks for blood sugar
- Chana DalGI 8
- Roasted ChanaGI 10
- Guava (Amrood)GI 12
- Amla (Indian Gooseberry)GI 15
- Cluster Beans (Gawar / Guar)GI 15
Keep these small
- Rajgira (Amaranth)GI 97
- Murmura (Puffed Rice)GI 90
- JalebiGI 90
- Sabudana (Tapioca Pearls, Cooked)GI 85
- Gulab JamunGI 85
Easy swaps
The same kind of food, with a gentler effect on blood sugar.
North Indian 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 |
|---|---|---|---|---|---|---|
| Methi (Fenugreek Leaves) | 5 | 0 | 1 bunch (cooked) | 25 kcal | 2.3g | 2.5g |
| Mint Chutney (Pudina) | 5 | 0 | 2 tablespoons | 10 kcal | 0.5g | 0.5g |
| Keema (Minced Meat) | 5 | 1 | 1 medium bowl | 280 kcal | 22g | 2g |
| Spinach (Palak) | 6 | 0 | 1 large bowl (cooked) | 23 kcal | 2.9g | 2.2g |
| Chana Dal | 8 | 1 | 1 medium bowl (cooked) | 130 kcal | 9g | 6g |
| Roasted Chana | 10 | 2 | 1 small handful (30g) | 110 kcal | 6g | 5g |
| Paneer | 10 | 0 | 4-5 cubes | 260 kcal | 18g | 0g |
| Onion | 10 | 1 | 1 medium onion | 40 kcal | 1.1g | 1.7g |
| Cabbage (Patta Gobi) | 10 | 0 | 1 medium bowl (cooked) | 25 kcal | 1.3g | 2.5g |
| Pickle (Achar) | 10 | 0 | 1 teaspoon | 30 kcal | 0.2g | 0.3g |
| Chia Seeds | 10 | 0 | 1 tablespoon | 58 kcal | 2g | 4g |
| Flaxseeds (Alsi) | 10 | 0 | 1 tablespoon | 53 kcal | 1.8g | 2.7g |
| Greek Yogurt (Unsweetened) | 11 | 1 | 1 small bowl | 90 kcal | 15g | 0g |
| Guava (Amrood) | 12 | 2 | 1 medium guava | 68 kcal | 2.5g | 5g |
| Curd / Yogurt (Dahi) | 14 | 1 | 1 medium bowl | 90 kcal | 5g | 0g |
| 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 |
| Buttermilk (Chaas) | 15 | 1 | 1 glass | 40 kcal | 2.5g | 0g |
| Bitter Gourd (Karela) | 15 | 1 | 1 medium bowl (cooked) | 20 kcal | 1g | 2.5g |
| Tomato | 15 | 1 | 1 medium tomato | 18 kcal | 0.9g | 1.2g |
| Cauliflower (Gobi) | 15 | 1 | 1 medium bowl (cooked) | 25 kcal | 2g | 2g |
| Brinjal (Baingan) | 15 | 1 | 1 medium bowl (cooked) | 25 kcal | 1g | 3g |
| Bottle Gourd (Lauki) | 15 | 0 | 1 medium bowl (cooked) | 15 kcal | 0.6g | 0.5g |
| Ridge Gourd (Turai) | 15 | 0 | 1 medium bowl (cooked) | 18 kcal | 1.2g | 1.5g |
| Cucumber (Kheera) | 15 | 0 | 1 medium cucumber | 16 kcal | 0.7g | 0.5g |
| Capsicum (Shimla Mirch) | 15 | 1 | 1 medium capsicum | 30 kcal | 1g | 2g |
| Radish (Mooli) | 15 | 0 | 1 medium radish | 16 kcal | 0.7g | 1.6g |
| Baingan Bharta | 15 | 1 | 1 medium bowl | 90 kcal | 2g | 4g |
| Amla (Indian Gooseberry) | 15 | 2 | 2 medium fruits | 44 kcal | 0.9g | 4.3g |
| Mushroom (Button) | 15 | 1 | 1 cup sliced | 22 kcal | 3.1g | 1g |
| Broccoli | 15 | 1 | 1 cup florets | 34 kcal | 2.8g | 2.6g |
| French Beans (Green Beans) | 15 | 1 | 1 cup chopped | 31 kcal | 1.8g | 3.4g |
| Cluster Beans (Gawar / Guar) | 15 | 2 | 1 cup chopped | 48 kcal | 3.3g | 3.2g |
| Almonds (Badam) | 15 | 0 | 10 almonds | 82 kcal | 3g | 1.7g |
| Walnuts (Akhrot) | 15 | 0 | 4 to 5 halves | 98 kcal | 2.3g | 1g |
| Soybean (boiled white soybeans) | 16 | 1 | 1 small bowl (boiled) | 173 kcal | 17g | 6g |
| Palak Paneer | 20 | 2 | 1 medium bowl | 220 kcal | 14g | 3g |
| Okra (Bhindi) | 20 | 1 | 1 medium bowl (cooked) | 35 kcal | 2g | 3g |
| Soya Chunks (Meal Maker) | 20 | 1 | 30 g dry (about 1 cup cooked) | 103 kcal | 15.6g | 4g |
| Dried Green Peas (Vatana, boiled) | 22 | 5 | 1 small bowl (boiled) | 118 kcal | 8g | 8g |
| Dark Chocolate (70%) | 23 | 2 | 2 small squares (20 g) | 120 kcal | 1.5g | 2g |
| Sprout Chaat | 25 | 3 | 1 medium bowl | 100 kcal | 7g | 5g |
| Jamun (Java Plum) | 25 | 3 | 10-12 jamuns | 60 kcal | 0.7g | 1g |
| Kadhi | 25 | 3 | 1 medium bowl | 120 kcal | 5g | 2g |
| Bhindi Masala | 25 | 2 | 1 medium bowl | 150 kcal | 3g | 4g |
| Processed Cheese | 25 | 1 | 1 slice | 80 kcal | 5g | 0g |
| Cashews (Kaju) | 25 | 1 | 10 cashews | 83 kcal | 2.7g | 0.5g |
| Masoor Dal (Red Lentils) | 26 | 4 | 1 medium bowl (cooked) | 115 kcal | 8g | 4g |
| Rajma (Kidney Beans) | 28 | 5 | 1 medium bowl (cooked) | 140 kcal | 9g | 7g |
| Barley (Jau, Cooked) | 28 | 12 | 1 cup (cooked) | 193 kcal | 3.5g | 6g |
| Kala Chana (Black Chickpeas, boiled) | 28 | 8 | 1 small bowl (boiled) | 164 kcal | 9g | 8g |
| Toor Dal (Arhar) | 29 | 4 | 1 medium bowl (cooked) | 120 kcal | 8g | 5g |
| Urad Dal (Black Gram) | 30 | 5 | 1 medium bowl (cooked) | 130 kcal | 9g | 5g |
| Dal Tadka | 30 | 5 | 1 medium bowl | 130 kcal | 7g | 4.5g |
| Whole Green Moong (Sabut Moong, cooked) | 30 | 6 | 1 small bowl (cooked) | 105 kcal | 7g | 8g |
| Butter Chicken | 30 | 3 | 1 bowl | 420 kcal | 28g | 2g |
| Sarson ka Saag | 30 | 3 | 1 bowl | 150 kcal | 5g | 5g |
| Ker Sangri | 30 | 4 | 1 small bowl | 150 kcal | 5g | 7g |
| Buffalo Milk | 30 | 3 | 1 glass (200 ml) | 194 kcal | 7.5g | 0g |
| Moong Dal | 31 | 5 | 1 medium bowl (cooked) | 105 kcal | 7.5g | 4g |
| Milk (Full Fat) | 31 | 4 | 1 glass | 150 kcal | 8g | 0g |
| Toned Milk | 31 | 3 | 1 glass | 120 kcal | 7g | 0g |
| Paneer Butter Masala | 32 | 4 | 1 medium bowl | 320 kcal | 12g | 3g |
| Chole (Chickpeas) | 33 | 7 | 1 medium bowl | 160 kcal | 9g | 8g |
| Pear (Nashpati) | 33 | 4 | 1 medium pear | 85 kcal | 0.5g | 5g |
| Black-Eyed Peas (Lobia) | 33 | 6 | 1 medium bowl (cooked) | 130 kcal | 8g | 6g |
| Matar Paneer | 34 | 5 | 1 medium bowl | 270 kcal | 12g | 5g |
| Carrot (Gajar) | 35 | 2 | 1 medium carrot | 35 kcal | 0.8g | 2.8g |
| Mixed Vegetable Curry | 35 | 5 | 1 medium bowl | 170 kcal | 4g | 5g |
| Besan Chilla | 35 | 6 | 2 medium chillas | 220 kcal | 11g | 5g |
| Sattu (Roasted Gram Flour) | 35 | 5 | 2 tablespoons in a glass of water | 120 kcal | 7g | 5g |
| Rogan Josh | 35 | 2 | 1 bowl (2 pieces with gravy) | 380 kcal | 28g | 1.5g |
| Apple | 36 | 5 | 1 medium apple | 78 kcal | 0.4g | 3.6g |
| Chana Masala | 36 | 9 | 1 medium bowl | 240 kcal | 11g | 9g |
| Makhana (Fox Nuts) | 37 | 9 | 1 bowl roasted (30 g) | 105 kcal | 3g | 1.5g |
| Dal Makhani | 38 | 8 | 1 medium bowl | 290 kcal | 12g | 8g |
| Orange (Santra) | 40 | 4 | 1 medium orange | 70 kcal | 1.3g | 3.5g |
| Strawberry | 41 | 3 | about 7 medium berries | 33 kcal | 0.7g | 2g |
| Dates (Khajur) | 42 | 12 | 3-4 dates | 112 kcal | 1g | 3g |
| Mosambi (Sweet Lime) | 43 | 5 | 1 medium mosambi | 65 kcal | 1g | 2.5g |
| Moong Dal Chilla | 45 | 9 | 2 medium chillas | 185 kcal | 11g | 4g |
| Papad (Roasted) | 45 | 3 | 1 roasted papad | 50 kcal | 3g | 1g |
| Khoya (Mawa) | 45 | 3 | 2 tablespoons | 120 kcal | 4g | 0g |
| Daliya (Broken Wheat) | 48 | 12 | 1 medium bowl (cooked) | 140 kcal | 5g | 5g |
| Green Peas (Matar) | 48 | 4 | 1 small bowl | 65 kcal | 4.5g | 4g |
| Dahi Vada | 48 | 9 | 2 vadas with yogurt | 240 kcal | 9g | 3g |
| Gatte ki Sabzi | 48 | 11 | 1 bowl with gravy | 230 kcal | 9g | 4g |
| Brown Rice | 50 | 16 | 1 medium bowl (cooked) | 170 kcal | 5g | 3.5g |
| Barnyard Millet (Sanwa / Samvat / Udalu, Cooked) | 50 | 19 | 1 medium bowl (cooked) | 165 kcal | 4g | 6g |
| Kiwi | 50 | 7 | 1 large or 2 small fruits | 61 kcal | 1.1g | 3g |
| Kuttu Roti (Buckwheat) | 50 | 16 | 2 rotis | 220 kcal | 6g | 5g |
| Multigrain Roti (Mixed Flours) | 51 | 12 | 1 medium roti | 140 kcal | 5g | 4.5g |
| Fig (Anjeer, fresh) | 51 | 10 | 2 medium figs | 74 kcal | 0.8g | 2.9g |
| Missi Roti (Gram + Wheat Flour Flatbread) | 52 | 12 | 1 medium roti | 150 kcal | 6g | 4g |
| Sweet Corn (boiled kernels) | 52 | 10 | 1/2 cup kernels | 96 kcal | 3.4g | 2.4g |
| Instant Noodles (Maggi) | 52 | 23 | 1 small pack (70 g, dry) | 310 kcal | 6g | 2g |
| Pomegranate (Anar) | 53 | 8 | 1 medium bowl of arils | 120 kcal | 2.5g | 5.5g |
| Grapes (Angoor) | 53 | 9 | 1 small bowl (~20 grapes) | 82 kcal | 0.8g | 1g |
| Quinoa (Cooked) | 53 | 21 | 1 cup (cooked) | 222 kcal | 8g | 5.2g |
| Sweet Potato (Shakarkandi) | 54 | 11 | 1 medium sweet potato | 130 kcal | 2g | 4g |
| Elephant Yam (Suran / Jimikand) | 54 | 13 | 1 cup cooked pieces | 118 kcal | 1.5g | 4g |
| Bajre ki Khichdi | 54 | 18 | 1 bowl | 250 kcal | 9g | 6g |
| Sattu Paratha | 54 | 21 | 1 paratha | 280 kcal | 10g | 6g |
| Oats | 55 | 13 | 1 cup (cooked from 40g dry) | 150 kcal | 5g | 4g |
| Rajma Chawal | 55 | 18 | 1 plate (rice + rajma) | 350 kcal | 14g | 9g |
| Pakora / Bhajiya | 55 | 10 | 4-5 pieces | 230 kcal | 5g | 3g |
| Lassi (Sweet) | 55 | 10 | 1 glass | 180 kcal | 6g | 0g |
| Thepla (Methi Thepla) | 55 | 13 | 1 medium thepla | 145 kcal | 4g | 3g |
| Pasta (Indian Masala) | 55 | 25 | 1 plate | 300 kcal | 9g | 3g |
| Aloo Gobi | 56 | 8 | 1 medium bowl | 160 kcal | 4g | 3.5g |
| Mango (Aam) | 56 | 9 | 1 medium slice / half mango | 80 kcal | 0.8g | 1.8g |
| Badam Milk | 56 | 11 | 1 glass (about 240ml) | 200 kcal | 8g | 1g |
| Thandai | 57 | 13 | 1 glass (about 250ml) | 230 kcal | 7g | 1.2g |
| Muesli (Fruit & Nut) | 57 | 22 | 1 bowl (50 g with milk) | 260 kcal | 9g | 4g |
| Vanilla Ice Cream | 57 | 10 | 1 scoop | 145 kcal | 2.5g | 0g |
| Basmati Rice | 58 | 22 | 1 medium bowl (cooked) | 190 kcal | 4.5g | 0.8g |
| Paratha | 58 | 14 | 1 medium paratha | 220 kcal | 5g | 3.5g |
| Vermicelli (Semiya / Seviyan, Cooked Plain) | 58 | 23 | 1 medium bowl (cooked upma) | 200 kcal | 5g | 2g |
| Aloo Matar | 58 | 12 | 1 medium bowl | 200 kcal | 5g | 5g |
| Tamarind Chutney | 58 | 7 | 2 tablespoons | 70 kcal | 0g | 1g |
| Colocasia (Arbi / Taro root) | 58 | 13 | 1 cup cooked pieces | 112 kcal | 1.5g | 4.1g |
| Honey | 58 | 10 | 1 tablespoon | 64 kcal | 0.1g | 0g |
| Peanut Chikki | 58 | 7 | 1 piece | 125 kcal | 4g | 1g |
| Moong Dal Khichdi | 58 | 28 | 1 bowl | 280 kcal | 10g | 5g |
| Aloo Bhujia (Namkeen) | 58 | 8 | 1 small bowl (30 g) | 165 kcal | 4g | 2g |
| Litti Chokha | 58 | 34 | 2 litti with chokha | 420 kcal | 13g | 9g |
| Pineapple (Ananas) | 59 | 7 | 1 medium bowl (cubed) | 60 kcal | 0.6g | 1.5g |
| Makki di Roti (Cornmeal Flatbread) | 59 | 16 | 1 medium roti | 155 kcal | 4g | 3.5g |
| Aam Panna | 59 | 11 | 1 glass (about 240ml) | 80 kcal | 0g | 0.5g |
| Chai (Milk Tea) | 60 | 6 | 1 cup (with 2 tsp sugar) | 80 kcal | 3g | 0g |
| 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 |
| Mango Lassi | 60 | 16 | 1 glass (about 250ml) | 210 kcal | 6g | 1g |
| Mutton Biryani | 60 | 27 | 1 plate | 580 kcal | 26g | 2g |
| Cheese Pizza | 60 | 27 | 2 slices (medium pizza) | 380 kcal | 15g | 2.5g |
| Wheat Chapati | 62 | 12 | 2 medium chapatis | 170 kcal | 5.5g | 4g |
| Banana | 62 | 14 | 1 medium banana | 105 kcal | 1.3g | 3g |
| Phulka (Small Puffed Wheat Roti) | 62 | 11 | 1 small phulka | 105 kcal | 3g | 2.5g |
| Nimbu Pani (Sweet Lemonade) | 62 | 11 | 1 glass (about 240ml) | 75 kcal | 0g | 0.1g |
| Egg Biryani | 62 | 28 | 1 plate | 450 kcal | 16g | 2g |
| Dal Pitha | 62 | 25 | 4 pithas | 230 kcal | 8g | 4g |
| Poha (Flattened Rice) | 64 | 16 | 1 medium plate | 200 kcal | 4g | 1.5g |
| Beetroot (Chukandar) | 64 | 4 | 1 small beetroot (cooked) | 35 kcal | 1.3g | 2g |
| Raisins (Kishmish, dried) | 64 | 19 | 1 small handful (2 tbsp) | 120 kcal | 1.2g | 1.5g |
| Laddu (Besan) | 65 | 16 | 1 medium laddu | 210 kcal | 4g | 1.5g |
| Muskmelon (Kharbooja / Cantaloupe) | 65 | 4 | 1 cup diced | 34 kcal | 0.8g | 1g |
| Dal Baati Churma | 65 | 39 | 2 baati with dal | 450 kcal | 12g | 6g |
| Gobi Manchurian | 65 | 20 | 1 plate (about 8 pieces) | 300 kcal | 5g | 3g |
| Sugar (Cheeni) | 65 | 3 | 1 teaspoon | 20 kcal | 0g | 0g |
| Veg Pulao | 65 | 33 | 1 plate | 300 kcal | 6g | 3g |
| Marie Biscuit | 65 | 12 | 4 biscuits | 110 kcal | 2g | 0.5g |
| Suji (Rava / Semolina) | 66 | 19 | 40 g dry (makes 1 bowl upma) | 144 kcal | 5g | 1.6g |
| Chura Dahi (Poha with Curd) | 66 | 32 | 1 bowl with curd and jaggery | 290 kcal | 8g | 1.5g |
| Puri | 68 | 15 | 2 puris | 230 kcal | 4g | 2g |
| Aloo Paratha | 68 | 18 | 1 aloo paratha | 280 kcal | 6g | 3g |
| Bhel Puri | 68 | 22 | 1 plate | 230 kcal | 5g | 4g |
| Milk Barfi (Khoya Barfi) | 68 | 14 | 2 pieces (about 40g) | 160 kcal | 4g | 0.3g |
| 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 |
| 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 |
| Thekua | 70 | 21 | 2 thekua | 230 kcal | 3g | 1.5g |
| Kashmiri Dum Aloo | 70 | 21 | 1 bowl | 280 kcal | 5g | 3.5g |
| 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 |
| Samosa | 72 | 16 | 1 medium samosa | 250 kcal | 4g | 1.5g |
| Chole Bhature | 72 | 24 | 1 plate (2 bhature + chole) | 450 kcal | 12g | 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 |
| 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 |
| 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 |
| Soan Papdi | 74 | 17 | 1 cube (about 30g) | 145 kcal | 2g | 0.4g |
| Pumpkin (Kaddu) | 75 | 3 | 1 medium bowl (cooked) | 26 kcal | 1g | 0.5g |
| Aloo Tikki | 75 | 18 | 2 patties | 250 kcal | 4g | 3g |
| White Bread | 75 | 19 | 2 slices | 133 kcal | 4.5g | 1.2g |
| 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 |
| Potato (Aloo) | 78 | 15 | 1 medium potato (boiled) | 130 kcal | 3g | 2.5g |
| Lychee | 79 | 11 | 8-10 lychees | 66 kcal | 0.8g | 1.3g |
| Sabudana Khichdi | 79 | 32 | 1 medium bowl | 290 kcal | 5g | 2g |
| Rasgulla | 80 | 20 | 2 pieces | 190 kcal | 5g | 0g |
| Cornflakes with Milk | 81 | 31 | 30g cornflakes with 1 cup milk | 230 kcal | 9g | 1g |
| Jaggery (Gud) | 84 | 8 | 1 small piece (10 g) | 38 kcal | 0g | 0g |
| 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 |
| 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 |
| Rajgira (Amaranth) | 97 | 19 | 1 cup popped (30 g) | 112 kcal | 4g | 2g |
| Chicken Curry | No carbs* | 0 | 1 medium bowl (2 pieces with gravy) | 250 kcal | 25g | 1g |
| 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 |
| Tandoori Chicken | No carbs* | 0 | 2 pieces (leg and thigh) | 260 kcal | 30g | 0g |
| Ghee | No carbs* | 0 | 1 teaspoon | 90 kcal | 0g | 0g |
| Green Tea (Plain) | No carbs* | 0 | 1 cup (about 240ml) | 2 kcal | 0g | 0g |
| Butter (Table) | No carbs* | 0 | 1 teaspoon | 72 kcal | 0g | 0g |
| Boiled Egg | No carbs* | 0 | 1 large egg | 78 kcal | 6g | 0g |
| Chicken Tikka | No carbs* | 0 | 6 to 8 pieces | 250 kcal | 35g | 0g |
| Masala Omelette | No carbs* | 0 | 1 omelette (2 eggs) | 190 kcal | 13g | 0.8g |
| Egg Bhurji | No carbs* | 0 | 1 plate (2 eggs) | 200 kcal | 13g | 1g |
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 North Indian foods
GI 55 or below. These raise blood sugar slowly and make good everyday choices.
GI 5· LowMethi (Fenugreek Leaves)
मेथी · మెంతికూర
Leafy green with proven blood sugar-lowering properties. Contains galactomannan fiber and 4-hydroxyisoleucine which improve insulin sensitivity.
GI 5· LowMint Chutney (Pudina)
पुदीना चटनी · పుదీనా పచ్చడి
Fresh mint and coriander ground with green chilli and lemon. Zero GI accompaniment that adds flavor to any meal.
GI 5· LowKeema (Minced Meat)
कीमा · కీమా
Spiced minced mutton or chicken with peas. High protein, very low GI from the meat. The peas add some carbs but also fiber.
GI 6· LowSpinach (Palak)
पालक · పాలకూర
Iron-rich leafy green used in palak paneer, dal palak, and many other dishes. Negligible GI and highly nutritious.
GI 8· LowChana Dal
चना दाल · శనగపప్పు
Split Bengal gram, one of the lowest GI foods available. Excellent source of protein and complex carbohydrates.
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· LowPaneer
पनीर · పనీర్
Indian cottage cheese. Very low GI, high protein. One of the best vegetarian protein sources for diabetics.
GI 10· LowOnion
प्याज · ఉల్లిపాయ
Foundation of Indian cooking. Very low GI, contains quercetin and chromium which may aid blood sugar management.
GI 10· LowCabbage (Patta Gobi)
पत्ता गोभी · క్యాబేజి
Affordable, versatile vegetable used in sabzi, salads, and stir-fries. Very low GI with good fiber and vitamin C content.
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· 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.
Showing 12 of 120. The rest are in the ranked table above.
Medium-GI North Indian foods
GI 56 to 69. Fine in moderate portions, ideally with protein or fiber on the plate.
GI 56· MediumAloo Gobi
आलू गोभी · ఆలూ గోబీ
Potato and cauliflower curry. The potato component raises the GI — the cauliflower helps balance it somewhat.
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 56· MediumBadam Milk
बादाम दूध · బాదం పాలు
Warm milk blended with almond paste, saffron and sugar. Medium GI; almond fat and milk protein moderate the sugar.
GI 57· MediumThandai
ठंडाई · ఠండాయి
Chilled spiced milk drink with almonds, fennel, poppy seeds, saffron and sugar, popular at Holi. Medium GI from sugar tempered by nuts and milk.
GI 57· MediumMuesli (Fruit & Nut)
म्यूज़ली · మ్యూస్లీ
Packaged breakfast mix of rolled oats, flakes, dried fruit and nuts, eaten with milk or curd. It looks healthy, but many Indian brands add sugar, honey and cornflakes, which push the sugar up.
GI 57· MediumVanilla Ice Cream
वनीला आइसक्रीम · వెనిల్లా ఐస్ క్రీమ్
Frozen dessert of milk, cream and sugar. The fat slows the sugar so its GI is only medium, but most of its carbohydrate is added sugar, and cups and cones are rarely just one scoop.
GI 58· MediumBasmati Rice
बासमती चावल · బాస్మతి బియ్యం
Long-grain aromatic rice with a lower GI than regular white rice due to its higher amylose content.
GI 58· MediumParatha
पराठा · పరాఠా
Layered whole wheat flatbread cooked with oil or ghee. The fat content actually helps slow glucose absorption slightly.
GI 58· MediumVermicelli (Semiya / Seviyan, Cooked Plain)
सेवइयाँ · సేమియా
Thin wheat-flour vermicelli used to make upma, kheer and pulao. Made largely from refined wheat, it has a medium GI that rises if cooked very soft.
GI 58· MediumAloo Matar
आलू मटर · ఆలూ మటర్
Potatoes and green peas in a spiced tomato gravy. Medium GI from the potato, partly offset by fiber from peas.
GI 58· MediumTamarind Chutney
इमली की चटनी · చింతపండు చట్నీ
Sweet and tangy Imli chutney made from tamarind pulp, jaggery and spices, used in chaats. Higher in sugars, giving it a medium glycemic impact.
GI 58· MediumColocasia (Arbi / Taro root)
अरबी · చామదుంప
A starchy tuber with a moderate GI. Higher in carbs than green vegetables, so portion control matters for diabetics.
Showing 12 of 48. The rest are in the ranked table above.
High-GI North Indian 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· HighKheer (Rice Pudding)
खीर · ఖీర్
Slow-cooked rice simmered in sweetened milk with cardamom and nuts. High GI from white rice and sugar in milk.
GI 70· HighKaju Katli
काजू कतली · కాజు కత్లి
Thin diamond-shaped fudge of ground cashews and sugar syrup. High GI from sugar, though cashew fat slows it slightly.
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 70· HighBrown Bread
ब्राउन ब्रेड · బ్రౌన్ బ్రెడ్
Sliced bread sold as brown or atta bread. Many Indian brands are still mostly maida coloured with caramel, so the GI is only slightly lower than white bread unless the label says 100% whole wheat.
GI 70· HighPav Bhaji
पाव भाजी · పావ్ భాజీ
Mumbai street favourite of buttery, spiced mashed-vegetable bhaji (mostly potato) with soft maida pav toasted in butter. The refined-flour buns and potato make it a high-GI, high-calorie meal.
GI 70· HighRasmalai
रसमलाई · రసమలై
Bengali sweet of soft chhena (paneer) discs soaked in thickened, saffron and cardamom-flavoured sweet milk. The milk protein and fat slow it a little compared with rasgulla, but the sugar is still high.
GI 70· HighVeg Momos (Steamed)
वेज मोमोज़ · వెజ్ మోమోస్
Steamed dumplings of thin maida dough stuffed with cabbage, carrot, onion and spices, now a street favourite across India. The refined-flour wrapper digests quickly, and one plate is usually eaten as a full snack meal.
GI 70· HighThekua
ठेकुआ · ఠేకువా
Crisp, deep-fried cookies of whole-wheat flour, jaggery or sugar, ghee, coconut and fennel, pressed in a wooden mould and made for Chhath Puja in Bihar and Jharkhand. Sweet and dense, they are easy to eat several of.
GI 70· HighKashmiri Dum Aloo
कश्मीरी दम आलू · కశ్మీరీ దమ్ ఆలూ
Baby potatoes pricked, deep fried and simmered in a spiced curd and Kashmiri-chilli gravy with fennel and dry ginger. The potatoes carry most of the carbohydrate, and frying adds fat.
GI 71· HighNaan
नान · నాన్
Refined flour leavened bread baked in tandoor. High GI due to maida (refined flour) and typically brushed with butter.
GI 71· HighKulcha (Refined-Flour Leavened Bread)
कुलचा · కుల్చా
A soft leavened bread made from refined maida flour, popular in Punjab and often stuffed. Made from refined flour, it has a high GI and little fiber.
GI 72· HighSamosa
समोसा · సమోసా
Deep-fried pastry with spiced potato filling. High GI from refined flour outer and potato filling, plus deep frying adds calories.
Showing 12 of 38. The rest are in the ranked table above.
Which is better? Side-by-side comparisons
Related guides
Common questions
Is North Indian food good for diabetes?
Largely, yes: 120 of the 206 North Indian foods in our database are low GI. Foods like Chana Dal (8), Roasted Chana (10), Guava (Amrood) (12) raise blood sugar slowly, while Rajgira (Amaranth) (97), Murmura (Puffed Rice) (90), Jalebi (90) raise it fastest and are best kept to small portions.
Which North Indian foods have the lowest glycemic index?
The lowest-GI North Indian foods in our database are Chana Dal (8), Roasted Chana (10), Guava (Amrood) (12), Amla (Indian Gooseberry) (15), Cluster Beans (Gawar / Guar) (15).
Which North Indian foods should diabetics limit?
The highest-GI North Indian foods are Rajgira (Amaranth) (97), Murmura (Puffed Rice) (90), Jalebi (90), Sabudana (Tapioca Pearls, Cooked) (85), Gulab Jamun (85). 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 North Indian khana sabse accha hai?
Chana dal, bhuna chana, amrood, amla jaise options sabse behtar hain, kyunki inka GI kam hai aur yeh sugar dheere badhate hain. rajgira, murmura, jalebi 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.