Rajasthani Foods
Rajasthan's desert cuisine is built on millet (bajra), gram flour, dried beans and berries like ker sangri, and plenty of dairy — dal baati churma, gatte ki sabzi, kadhi and bajre ki khichdi. Besan- and millet-based dishes are mostly low GI; sweet churma and fried snacks like kachori are the ones to limit.
Best picks for blood sugar
- Cluster Beans (Gawar / Guar)GI 15
- KadhiGI 25
- Ker SangriGI 30
- Moth Beans (Matki, sprouted and cooked)GI 35
- Besan ChillaGI 35
Keep these small
- Rajgira (Amaranth)GI 97
- JalebiGI 90
- KachoriGI 73
- Motichoor LadduGI 72
- GujiyaGI 70
Easy swaps
The same kind of food, with a gentler effect on blood sugar.
Rajasthani 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 |
| Pickle (Achar) | 10 | 0 | 1 teaspoon | 30 kcal | 0.2g | 0.3g |
| Buttermilk (Chaas) | 15 | 1 | 1 glass | 40 kcal | 2.5g | 0g |
| Cluster Beans (Gawar / Guar) | 15 | 2 | 1 cup chopped | 48 kcal | 3.3g | 3.2g |
| Kadhi | 25 | 3 | 1 medium bowl | 120 kcal | 5g | 2g |
| Ker Sangri | 30 | 4 | 1 small bowl | 150 kcal | 5g | 7g |
| Moth Beans (Matki, sprouted and cooked) | 35 | 7 | 1 small bowl (sprouted, cooked) | 117 kcal | 7g | 7g |
| Besan Chilla | 35 | 6 | 2 medium chillas | 220 kcal | 11g | 5g |
| Foxtail Millet | 44 | 12 | 1 medium bowl (cooked) | 160 kcal | 6g | 6.7g |
| Papad (Roasted) | 45 | 3 | 1 roasted papad | 50 kcal | 3g | 1g |
| Daliya (Broken Wheat) | 48 | 12 | 1 medium bowl (cooked) | 140 kcal | 5g | 5g |
| Gatte ki Sabzi | 48 | 11 | 1 bowl with gravy | 230 kcal | 9g | 4g |
| Jowar Roti (Sorghum Bhakri) | 50 | 13 | 1 medium roti | 120 kcal | 3.5g | 3g |
| Kuttu Roti (Buckwheat) | 50 | 16 | 2 rotis | 220 kcal | 6g | 5g |
| Bajra Roti | 52 | 11 | 1 medium bajra roti | 160 kcal | 5g | 4.5g |
| Missi Roti (Gram + Wheat Flour Flatbread) | 52 | 12 | 1 medium roti | 150 kcal | 6g | 4g |
| Bajre ki Khichdi | 54 | 18 | 1 bowl | 250 kcal | 9g | 6g |
| Bajra (Pearl Millet) | 55 | 15 | 1 medium bowl (cooked) | 170 kcal | 6g | 5g |
| Lassi (Sweet) | 55 | 10 | 1 glass | 180 kcal | 6g | 0g |
| Sev | 56 | 11 | 1 small bowl | 220 kcal | 6g | 3g |
| Thandai | 57 | 13 | 1 glass (about 250ml) | 230 kcal | 7g | 1.2g |
| Paratha | 58 | 14 | 1 medium paratha | 220 kcal | 5g | 3.5g |
| 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 |
| Wheat Chapati | 62 | 12 | 2 medium chapatis | 170 kcal | 5.5g | 4g |
| Laddu (Besan) | 65 | 16 | 1 medium laddu | 210 kcal | 4g | 1.5g |
| Dal Baati Churma | 65 | 39 | 2 baati with dal | 450 kcal | 12g | 6g |
| Gujiya | 70 | 15 | 1 piece | 190 kcal | 3g | 0.5g |
| Motichoor Laddu | 72 | 17 | 1 laddu | 175 kcal | 2.5g | 0.5g |
| Kachori | 73 | 19 | 2 kachoris | 320 kcal | 6g | 3g |
| Jalebi | 90 | 30 | 2-3 pieces | 270 kcal | 2g | 0.1g |
| Rajgira (Amaranth) | 97 | 19 | 1 cup popped (30 g) | 112 kcal | 4g | 2g |
| Mutton Curry | No carbs* | 0 | 1 medium bowl (2 pieces with gravy) | 300 kcal | 26g | 0.5g |
| Ghee | No carbs* | 0 | 1 teaspoon | 90 kcal | 0g | 0g |
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 Rajasthani 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 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 15· LowButtermilk (Chaas)
छाछ · మజ్జిగ
Diluted curd with salt, cumin, and coriander. Virtually zero glycemic impact and great for digestion.
GI 15· LowCluster Beans (Gawar / Guar)
ग्वार फली · గోరు చిక్కుడు
Slightly bitter green beans very high in soluble fiber (guar gum), which makes them excellent for blood sugar control. Very low GI.
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 30· LowKer Sangri
केर सांगरी · కేర్ సాంగ్రి
An iconic Rajasthani dry dish of desert berries (ker) and beans (sangri) cooked with spices and yogurt. Extremely high in fiber with a very low glycemic impact.
GI 35· LowMoth Beans (Matki, sprouted and cooked)
मटकी · మత్తి బీన్స్
Small brown moth beans (matki / Turkish gram), usually sprouted then lightly cooked. A drought-hardy legume with a low GI and high fiber, common in Maharashtrian usal and Rajasthani dishes.
GI 35· LowBesan Chilla
बेसन चीला · శెనగపిండి అట్టు
Savoury pancake of gram flour (besan) batter with onion, tomato, green chilli and coriander, cooked on a tawa with a little oil. Chickpea flour is high in protein and fiber, which keeps the GI low and makes it a filling breakfast.
GI 44· LowFoxtail Millet
कांगनी · కొర్రలు
A traditional Indian millet making a comeback. Excellent low-GI alternative to rice with higher protein and mineral content.
GI 45· LowPapad (Roasted)
पापड़ · అప్పడం
Thin crisp wafer made from urad or other lentil flour, roasted over flame rather than fried. Small serving with modest carbs and a low to medium glycemic impact.
GI 48· LowDaliya (Broken Wheat)
दलिया · గోధుమ రవ్వ
Cracked wheat porridge, a traditional North Indian breakfast. High fiber content makes it a better choice than refined wheat products.
GI 48· LowGatte ki Sabzi
गट्टे की सब्जी · గట్టే కి సబ్జీ
Rajasthani curry of steamed gram-flour (besan) dumplings simmered in a spiced yogurt gravy. Besan and yogurt are both low-GI, making this a blood-sugar-friendly choice.
Showing 12 of 21. The rest are in the ranked table above.
Medium-GI Rajasthani foods
GI 56 to 69. Fine in moderate portions, ideally with protein or fiber on the plate.
GI 56· MediumSev
सेव · సేవ్
Crunchy deep-fried gram-flour vermicelli namkeen. Medium GI from besan but high in fat and calories due to deep frying.
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 58· MediumParatha
पराठा · పరాఠా
Layered whole wheat flatbread cooked with oil or ghee. The fat content actually helps slow glucose absorption slightly.
GI 58· MediumMoong Dal Khichdi
मूंग दाल खिचड़ी · పెసరపప్పు కిచిడీ
Comfort meal of rice and yellow moong dal cooked soft with turmeric, cumin and ghee, eaten across India when unwell or tired. The dal adds protein and slows the rice a little, but a soft, mushy khichdi still gives a fairly quick rise.
GI 58· MediumAloo Bhujia (Namkeen)
आलू भुजिया · ఆలూ భుజియా
Crisp fried sev of besan and potato, the classic Bikaneri namkeen served with chai and to guests. Besan keeps the GI moderate, but it is deep fried and very easy to keep eating.
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· MediumLaddu (Besan)
बेसन लड्डू · బేసన్ లడ్డూ
Gram flour, ghee, and sugar sweets. The besan base provides some protein, but the sugar and ghee make it calorie-dense.
GI 65· MediumDal Baati Churma
दाल बाटी चूरमा · దాల్ బాటీ చూర్మా
Rajasthan's signature plate: baked wheat baati served with dal and sweet ghee-laden churma. Wholesome but very calorie- and ghee-dense, with a high glycemic load per full serving.
High-GI Rajasthani 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· 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 73· HighKachori
कचौरी · కచోరి
Deep-fried refined-flour pastry stuffed with spiced lentil or onion filling. High GI and calorie-dense from refined flour and frying.
GI 90· HighJalebi
जलेबी · జిలేబి
Deep-fried fermented batter spirals soaked in sugar syrup. One of the highest GI Indian sweets.
GI 97· HighRajgira (Amaranth)
राजगिरा · రాజగిరా (తోటకూర గింజలు)
Tiny amaranth seeds, popped and eaten as a fasting (vrat) food in ladoos, chikki, kheer and rotis. It is rich in protein and calcium, but popping turns the starch so easy to digest that it raises blood sugar almost as fast as glucose.
Which is better? Side-by-side comparisons
Related guides
Common questions
Is Rajasthani food good for diabetes?
Largely, yes: 21 of the 34 Rajasthani foods in our database are low GI. Foods like Cluster Beans (Gawar / Guar) (15), Kadhi (25), Ker Sangri (30) raise blood sugar slowly, while Rajgira (Amaranth) (97), Jalebi (90), Kachori (73) raise it fastest and are best kept to small portions.
Which Rajasthani foods have the lowest glycemic index?
The lowest-GI Rajasthani foods in our database are Cluster Beans (Gawar / Guar) (15), Kadhi (25), Ker Sangri (30), Moth Beans (Matki, sprouted and cooked) (35), Besan Chilla (35).
Which Rajasthani foods should diabetics limit?
The highest-GI Rajasthani foods are Rajgira (Amaranth) (97), Jalebi (90), Kachori (73), Motichoor Laddu (72), Gujiya (70). 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 Rajasthani khana sabse accha hai?
Gawar, kadhi, ker sangri, matki jaise options sabse behtar hain, kyunki inka GI kam hai aur yeh sugar dheere badhate hain. rajgira, jalebi, kachori 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.