Punjabi Foods
Punjabi cuisine is hearty and dairy-rich: tandoori rotis, makki di roti with sarson ka saag, rajma, chole, dal makhani, paneer dishes and lassi. The legumes, greens and paneer are low GI; naan, bhature, kulcha and potato-stuffed parathas are the ones to keep small.
Best picks for blood sugar
Keep these small
- Aloo TikkiGI 75
- Motichoor LadduGI 72
- Rusk (Toast)GI 72
- Gajar HalwaGI 72
- Chole BhatureGI 72
Easy swaps
The same kind of food, with a gentler effect on blood sugar.
Punjabi 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 |
|---|---|---|---|---|---|---|
| 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 |
| Paneer | 10 | 0 | 4-5 cubes | 260 kcal | 18g | 0g |
| Cauliflower (Gobi) | 15 | 1 | 1 medium bowl (cooked) | 25 kcal | 2g | 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 |
| Palak Paneer | 20 | 2 | 1 medium bowl | 220 kcal | 14g | 3g |
| Kadhi | 25 | 3 | 1 medium bowl | 120 kcal | 5g | 2g |
| 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 |
| 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 |
| Butter Chicken | 30 | 3 | 1 bowl | 420 kcal | 28g | 2g |
| Sarson ka Saag | 30 | 3 | 1 bowl | 150 kcal | 5g | 5g |
| Buffalo Milk | 30 | 3 | 1 glass (200 ml) | 194 kcal | 7.5g | 0g |
| Milk (Full Fat) | 31 | 4 | 1 glass | 150 kcal | 8g | 0g |
| Paneer Butter Masala | 32 | 4 | 1 medium bowl | 320 kcal | 12g | 3g |
| Chole (Chickpeas) | 33 | 7 | 1 medium bowl | 160 kcal | 9g | 8g |
| 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 |
| Chana Masala | 36 | 9 | 1 medium bowl | 240 kcal | 11g | 9g |
| Dal Makhani | 38 | 8 | 1 medium bowl | 290 kcal | 12g | 8g |
| Moong Dal Chilla | 45 | 9 | 2 medium chillas | 185 kcal | 11g | 4g |
| 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 |
| Kuttu Roti (Buckwheat) | 50 | 16 | 2 rotis | 220 kcal | 6g | 5g |
| Missi Roti (Gram + Wheat Flour Flatbread) | 52 | 12 | 1 medium roti | 150 kcal | 6g | 4g |
| Rajma Chawal | 55 | 18 | 1 plate (rice + rajma) | 350 kcal | 14g | 9g |
| Lassi (Sweet) | 55 | 10 | 1 glass | 180 kcal | 6g | 0g |
| Aloo Gobi | 56 | 8 | 1 medium bowl | 160 kcal | 4g | 3.5g |
| 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 |
| Aloo Matar | 58 | 12 | 1 medium bowl | 200 kcal | 5g | 5g |
| Tamarind Chutney | 58 | 7 | 2 tablespoons | 70 kcal | 0g | 1g |
| Makki di Roti (Cornmeal Flatbread) | 59 | 16 | 1 medium roti | 155 kcal | 4g | 3.5g |
| Mango Lassi | 60 | 16 | 1 glass (about 250ml) | 210 kcal | 6g | 1g |
| Wheat Chapati | 62 | 12 | 2 medium chapatis | 170 kcal | 5.5g | 4g |
| Veg Pulao | 65 | 33 | 1 plate | 300 kcal | 6g | 3g |
| Aloo Paratha | 68 | 18 | 1 aloo paratha | 280 kcal | 6g | 3g |
| Veg Momos (Steamed) | 70 | 25 | 1 plate (6 momos) | 220 kcal | 6g | 2g |
| 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 |
| 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 |
| Aloo Tikki | 75 | 18 | 2 patties | 250 kcal | 4g | 3g |
| Tandoori Chicken | No carbs* | 0 | 2 pieces (leg and thigh) | 260 kcal | 30g | 0g |
| Ghee | No carbs* | 0 | 1 teaspoon | 90 kcal | 0g | 0g |
| Butter (Table) | No carbs* | 0 | 1 teaspoon | 72 kcal | 0g | 0g |
| Chicken Tikka | No carbs* | 0 | 6 to 8 pieces | 250 kcal | 35g | 0g |
| 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 Punjabi foods
GI 55 or below. These raise blood sugar slowly and make good everyday choices.
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 10· LowPaneer
पनीर · పనీర్
Indian cottage cheese. Very low GI, high protein. One of the best vegetarian protein sources for diabetics.
GI 15· LowCauliflower (Gobi)
गोभी · గోబీ
Versatile vegetable used in gobi manchurian, aloo gobi, gobi paratha, and more. Very low GI and low calorie.
GI 15· LowRadish (Mooli)
मूली · ముల్లంగి
Crunchy root vegetable eaten raw in salads or cooked in parathas and sambar. Very low GI and aids digestion.
GI 15· LowBaingan Bharta
बैंगन भर्ता · వంకాయ పచ్చడి
Smoky roasted eggplant mashed with onions, tomatoes, and spices. Very low GI, full of flavor, and one of the healthiest North Indian dishes.
GI 20· LowPalak Paneer
पालक पनीर · పాలకూర పనీర్
Spinach and cottage cheese curry. Low GI, high protein dish. The fat from paneer slows glucose absorption.
GI 25· LowKadhi
कढ़ी · కడి / మజ్జిగ పులుసు
Yogurt-based curry thickened with besan (gram flour). Low GI from both curd and besan. Comfort food across North and West India.
GI 28· LowRajma (Kidney Beans)
राजमा · రాజ్మా
Red kidney beans, a North Indian staple especially in Punjabi cuisine. Excellent protein source with low GI.
GI 28· LowBarley (Jau, Cooked)
जौ · బార్లీ
Pearl barley is a fiber-rich whole grain valued for its beta-glucan content, which slows digestion. One of the lowest-GI grains, often used in soups, khichdi and porridge.
GI 28· LowKala Chana (Black Chickpeas, boiled)
काला चना · నల్ల శనగలు
Whole brown-black chickpeas, boiled. A protein- and fiber-rich legume with a low glycemic index, popular across India as a salad base, curry, or snack.
GI 30· LowUrad Dal (Black Gram)
उड़द दाल · మినపప్పు
Split black gram, base of idli/dosa batter and dal makhani. Very high in protein and iron. Low GI.
Showing 12 of 37. The rest are in the ranked table above.
Medium-GI Punjabi 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 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· 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 59· MediumMakki di Roti (Cornmeal Flatbread)
मक्की दी रोटी · మొక్కజొన్న రొట్టె
A Punjabi winter flatbread made from maize (cornmeal) flour, classically served with sarson da saag. Gluten-free with a medium GI and good fiber.
GI 60· MediumMango Lassi
आम लस्सी · మామిడి లస్సీ
Blended drink of yogurt, ripe mango pulp and sugar. Medium GI; yogurt protein tempers the mango and added sugar.
GI 62· MediumWheat Chapati
चपाती · చపాతి
Whole wheat flatbread, the most common bread in North India. Moderate GI with good fiber content from whole wheat.
GI 65· MediumVeg Pulao
वेज पुलाव · వెజ్ పులావ్
Basmati rice cooked with whole spices, ghee and mixed vegetables like peas, carrots and beans. Basmati and the added fat keep it from being as fast as plain white rice, but a full plate is still a large serving of refined carbs.
GI 68· MediumAloo Paratha
आलू पराठा · ఆలూ పరాఠా
Potato-stuffed wheat paratha, a North Indian breakfast staple. The potato filling raises GI above regular paratha.
High-GI Punjabi 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· 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 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.
GI 72· HighChole Bhature
छोले भटूरे · ఛోలే భటూరే
Chickpea curry with deep-fried maida bread. While chole alone is low GI, the bhatura (refined flour + deep fried) makes this a high GI combination.
GI 72· HighGajar Halwa
गाजर का हलवा · గాజర్ హల్వా
Grated carrots slow-cooked in milk, ghee and sugar, garnished with nuts. High GI from added sugar despite carrot fiber.
GI 72· HighRusk (Toast)
रस्क (टोस्ट) · రస్క్
Crisp, twice-baked sweet bread dunked in chai at almost every Indian home. Rusk is made from maida, sugar and fat and has had its water baked out, so it is dense with fast carbs.
GI 72· HighMotichoor Laddu
मोतीचूर लड्डू · మోతీచూర్ లడ్డు
Festival and wedding sweet of tiny fried besan boondi soaked in sugar syrup and pressed into balls. The syrup-soaked boondi makes it one of the faster-acting Indian sweets.
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.
Which is better? Side-by-side comparisons
Related guides
Common questions
Is Punjabi food good for diabetes?
Largely, yes: 37 of the 56 Punjabi foods in our database are low GI. Foods like Kadhi (25), Rajma (Kidney Beans) (28), Barley (Jau, Cooked) (28) raise blood sugar slowly, while Aloo Tikki (75), Motichoor Laddu (72), Rusk (Toast) (72) raise it fastest and are best kept to small portions.
Which Punjabi foods have the lowest glycemic index?
The lowest-GI Punjabi foods in our database are Kadhi (25), Rajma (Kidney Beans) (28), Barley (Jau, Cooked) (28), Kala Chana (Black Chickpeas, boiled) (28), Urad Dal (Black Gram) (30).
Which Punjabi foods should diabetics limit?
The highest-GI Punjabi foods are Aloo Tikki (75), Motichoor Laddu (72), Rusk (Toast) (72), Gajar Halwa (72), Chole Bhature (72). 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 Punjabi khana sabse accha hai?
Kadhi, rajma, jau, kala chana jaise options sabse behtar hain, kyunki inka GI kam hai aur yeh sugar dheere badhate hain. aloo tikki, motichoor laddu, rusk kam matra mein hi lein, aur dal, sabzi ya dahi ke saath khayein.
Is rajma good for diabetes?
Yes — rajma (kidney beans) has a GI of 28 and a glycemic load of just 5, and is rich in fiber and protein. Rajma chawal is a different story: the rice lifts the plate's GI to 55 and its glycemic load to 18, so keep the rice portion small or swap in brown rice or a roti.
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.