South Indian Foods
South Indian cooking is built on rice, lentils and fermentation — idli, dosa, sambar, rasam, coconut chutneys and vegetable poriyals from Tamil Nadu, Kerala, Karnataka, Andhra Pradesh and Telangana. Dal-rich sides, vegetables and fermented batters are gentle on blood sugar, while polished white rice and crisp dosas are among the higher-GI staples.
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
- Gulab JamunGI 85
- Cornflakes with MilkGI 81
- Masala DosaGI 80
- Potato (Aloo)GI 78
- Plain DosaGI 77
Easy swaps
The same kind of food, with a gentler effect on blood sugar.
South 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 |
| Fish Fry | 5 | 0 | 2 pieces | 240 kcal | 28g | 0g |
| 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 |
| Coconut (Fresh) | 10 | 1 | 1 small piece of fresh coconut | 175 kcal | 1.7g | 4.5g |
| Onion | 10 | 1 | 1 medium onion | 40 kcal | 1.1g | 1.7g |
| Drumstick (Moringa) | 10 | 0 | 2-3 drumstick pieces (in sambar) | 37 kcal | 2.1g | 3.2g |
| Cabbage (Patta Gobi) | 10 | 0 | 1 medium bowl (cooked) | 25 kcal | 1.3g | 2.5g |
| Coconut Chutney | 10 | 0 | 2 tablespoons | 55 kcal | 0.8g | 1.5g |
| Pickle (Achar) | 10 | 0 | 1 teaspoon | 30 kcal | 0.2g | 0.3g |
| Chia Seeds | 10 | 0 | 1 tablespoon | 58 kcal | 2g | 4g |
| 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 |
| Ivy Gourd (Tindora) | 15 | 0 | 1 medium bowl (cooked) | 20 kcal | 1.2g | 1.5g |
| Radish (Mooli) | 15 | 0 | 1 medium radish | 16 kcal | 0.7g | 1.6g |
| 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 |
| 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 |
| Soybean (boiled white soybeans) | 16 | 1 | 1 small bowl (boiled) | 173 kcal | 17g | 6g |
| Okra (Bhindi) | 20 | 1 | 1 medium bowl (cooked) | 35 kcal | 2g | 3g |
| Gongura Pachadi | 20 | 1 | 2 tablespoons | 55 kcal | 1g | 2g |
| Soya Chunks (Meal Maker) | 20 | 1 | 30 g dry (about 1 cup cooked) | 103 kcal | 15.6g | 4g |
| Peanut Chutney | 23 | 1 | 2 tablespoons | 90 kcal | 4g | 2g |
| Dark Chocolate (70%) | 23 | 2 | 2 small squares (20 g) | 120 kcal | 1.5g | 2g |
| Jamun (Java Plum) | 25 | 3 | 10-12 jamuns | 60 kcal | 0.7g | 1g |
| Horse Gram (Kulthi / Ulavalu, cooked) | 25 | 6 | 1 small bowl (cooked) | 132 kcal | 9g | 7g |
| 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 |
| Vatha Kuzhambu | 26 | 4 | 1 small bowl | 95 kcal | 2g | 2g |
| Kala Chana (Black Chickpeas, boiled) | 28 | 8 | 1 small bowl (boiled) | 164 kcal | 9g | 8g |
| Tomato Chutney | 28 | 1 | 2 tablespoons | 45 kcal | 1g | 1g |
| 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 |
| Idli Podi | 30 | 2 | 1 tablespoon | 65 kcal | 3g | 2g |
| Fish Moilee (Meen Moilee) | 30 | 2 | 1 bowl | 250 kcal | 22g | 1g |
| Paruppu Usili | 30 | 5 | 1 small bowl | 160 kcal | 9g | 6g |
| 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 |
| Olan | 32 | 4 | 1 bowl | 130 kcal | 5g | 4g |
| 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 |
| Avial | 33 | 4 | 1 medium bowl | 190 kcal | 4g | 5g |
| Sambar | 35 | 4 | 1 large bowl | 100 kcal | 5g | 4g |
| Carrot (Gajar) | 35 | 2 | 1 medium carrot | 35 kcal | 0.8g | 2.8g |
| Coconut Water | 35 | 3 | 1 tender coconut (~300ml) | 55 kcal | 0.5g | 0g |
| Mixed Vegetable Curry | 35 | 5 | 1 medium bowl | 170 kcal | 4g | 5g |
| Thoran | 35 | 4 | 1 serving | 110 kcal | 3g | 4g |
| Kootu | 35 | 7 | 1 bowl | 140 kcal | 7g | 5g |
| Apple | 36 | 5 | 1 medium apple | 78 kcal | 0.4g | 3.6g |
| Pesarattu (Green Gram Dosa) | 38 | 7 | 1 large pesarattu | 140 kcal | 8g | 5g |
| Orange (Santra) | 40 | 4 | 1 medium orange | 70 kcal | 1.3g | 3.5g |
| 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 |
| Dates (Khajur) | 42 | 12 | 3-4 dates | 112 kcal | 1g | 3g |
| Mosambi (Sweet Lime) | 43 | 5 | 1 medium mosambi | 65 kcal | 1g | 2.5g |
| Foxtail Millet | 44 | 12 | 1 medium bowl (cooked) | 160 kcal | 6g | 6.7g |
| Moong Dal Chilla | 45 | 9 | 2 medium chillas | 185 kcal | 11g | 4g |
| Papad (Roasted) | 45 | 3 | 1 roasted papad | 50 kcal | 3g | 1g |
| 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 |
| Brown Rice | 50 | 16 | 1 medium bowl (cooked) | 170 kcal | 5g | 3.5g |
| 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 |
| Barnyard Millet (Sanwa / Samvat / Udalu, Cooked) | 50 | 19 | 1 medium bowl (cooked) | 165 kcal | 4g | 6g |
| Jowar Roti (Sorghum Bhakri) | 50 | 13 | 1 medium roti | 120 kcal | 3.5g | 3g |
| Kiwi | 50 | 7 | 1 large or 2 small fruits | 61 kcal | 1.1g | 3g |
| Multigrain Roti (Mixed Flours) | 51 | 12 | 1 medium roti | 140 kcal | 5g | 4.5g |
| Little Millet (Samai / Kutki, Cooked) | 52 | 21 | 1 medium bowl (cooked) | 180 kcal | 4g | 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 |
| Ragi (Finger Millet) | 54 | 14 | 1 medium bowl (cooked) | 155 kcal | 5g | 5.5g |
| Sweet Potato (Shakarkandi) | 54 | 11 | 1 medium sweet potato | 130 kcal | 2g | 4g |
| Sitaphal (Custard Apple) | 54 | 11 | 1 small custard apple (flesh only) | 100 kcal | 1.7g | 4g |
| Elephant Yam (Suran / Jimikand) | 54 | 13 | 1 cup cooked pieces | 118 kcal | 1.5g | 4g |
| Oats | 55 | 13 | 1 cup (cooked from 40g dry) | 150 kcal | 5g | 4g |
| Hand-Pounded Rice | 55 | 20 | 1 medium bowl (cooked) | 180 kcal | 4.5g | 2.5g |
| Chikoo (Sapota) | 55 | 12 | 1 medium chikoo | 100 kcal | 0.6g | 5g |
| Pakora / Bhajiya | 55 | 10 | 4-5 pieces | 230 kcal | 5g | 3g |
| Pongal | 55 | 16 | 1 medium bowl | 220 kcal | 6g | 3g |
| Red Rice (Matta / Kerala Rosematta, Cooked) | 55 | 24 | 1 medium bowl (cooked) | 165 kcal | 3.5g | 2g |
| Curd Rice (Thayir Sadam) | 55 | 19 | 1 medium bowl | 220 kcal | 6g | 1g |
| Pasta (Indian Masala) | 55 | 25 | 1 plate | 300 kcal | 9g | 3g |
| 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 |
| 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 |
| Vermicelli (Semiya / Seviyan, Cooked Plain) | 58 | 23 | 1 medium bowl (cooked upma) | 200 kcal | 5g | 2g |
| Filter Coffee | 58 | 8 | 1 small tumbler (about 150ml) | 90 kcal | 3g | 0g |
| Colocasia (Arbi / Taro root) | 58 | 13 | 1 cup cooked pieces | 112 kcal | 1.5g | 4.1g |
| Ragi Mudde (Ragi Sangati) | 58 | 21 | 1 ball | 170 kcal | 3.6g | 5.5g |
| Honey | 58 | 10 | 1 tablespoon | 64 kcal | 0.1g | 0g |
| Pineapple (Ananas) | 59 | 7 | 1 medium bowl (cubed) | 60 kcal | 0.6g | 1.5g |
| 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 |
| Mango Lassi | 60 | 16 | 1 glass (about 250ml) | 210 kcal | 6g | 1g |
| Jackfruit (Kathal, ripe) | 60 | 14 | 3-4 ripe bulbs | 95 kcal | 1.5g | 2g |
| Cheese Pizza | 60 | 27 | 2 slices (medium pizza) | 380 kcal | 15g | 2.5g |
| Banana Chips (Kerala) | 60 | 10 | 1 small handful (30 g) | 155 kcal | 0.7g | 2g |
| Bisi Bele Bath | 60 | 30 | 1 plate (about 1.5 cups) | 330 kcal | 10g | 6g |
| Jowar (Sorghum) | 62 | 17 | 1 medium bowl (cooked) | 163 kcal | 5.5g | 4.8g |
| 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 |
| 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 |
| Chakli | 65 | 14 | 2 pieces | 210 kcal | 4g | 2g |
| Muskmelon (Kharbooja / Cantaloupe) | 65 | 4 | 1 cup diced | 34 kcal | 0.8g | 1g |
| Puttu | 65 | 29 | 1 cylinder | 250 kcal | 5g | 3g |
| 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 |
| Upma | 66 | 15 | 1 medium bowl | 190 kcal | 5g | 2.5g |
| Suji (Rava / Semolina) | 66 | 19 | 40 g dry (makes 1 bowl upma) | 144 kcal | 5g | 1.6g |
| 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 |
| Puri | 68 | 15 | 2 puris | 230 kcal | 4g | 2g |
| Idiyappam (String Hoppers) | 68 | 23 | 3 string hopper nests | 200 kcal | 3.5g | 1.5g |
| Milk Barfi (Khoya Barfi) | 68 | 14 | 2 pieces (about 40g) | 160 kcal | 4g | 0.3g |
| Tamarind Rice (Pulihora) | 68 | 27 | 1 medium bowl | 270 kcal | 5g | 2g |
| Ven Pongal | 68 | 22 | 1 cup | 260 kcal | 8g | 3g |
| 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 |
| 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 |
| Brown Bread | 70 | 16 | 2 slices | 125 kcal | 4.5g | 2.5g |
| Set Dosa | 70 | 31 | 3 small set dosas | 260 kcal | 6g | 2.5g |
| Akki Roti | 70 | 25 | 1 akki roti | 220 kcal | 4g | 2.5g |
| Samosa | 72 | 16 | 1 medium samosa | 250 kcal | 4g | 1.5g |
| Rava Dosa | 72 | 22 | 1 large crispy rava dosa | 230 kcal | 5g | 1.5g |
| Rusk (Toast) | 72 | 13 | 2 rusks | 105 kcal | 2.5g | 0.5g |
| Veg Fried Rice | 72 | 36 | 1 plate | 330 kcal | 6g | 2.5g |
| 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 |
| Sugarcane Juice | 73 | 18 | 1 glass | 180 kcal | 0.5g | 0g |
| Mysore Pak | 73 | 18 | 1 piece (about 40g) | 210 kcal | 3g | 0.8g |
| Pumpkin (Kaddu) | 75 | 3 | 1 medium bowl (cooked) | 26 kcal | 1g | 0.5g |
| Kerala Parotta (Malabar) | 75 | 34 | 1 parotta | 300 kcal | 6g | 2g |
| White Bread | 75 | 19 | 2 slices | 133 kcal | 4.5g | 1.2g |
| Neer Dosa | 75 | 28 | 3 neer dosas | 190 kcal | 3g | 1g |
| 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 |
| Plain Dosa | 77 | 18 | 1 large dosa | 165 kcal | 4g | 1g |
| Potato (Aloo) | 78 | 15 | 1 medium potato (boiled) | 130 kcal | 3g | 2.5g |
| Masala Dosa | 80 | 22 | 1 masala dosa | 300 kcal | 6g | 2g |
| 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 |
| 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 |
| Prawn / Shrimp Curry | No carbs* | 0 | 1 medium bowl | 200 kcal | 24g | 0.5g |
| 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 |
| 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 South 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· 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 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· LowCoconut (Fresh)
नारियल · కొబ్బరి
Fresh coconut meat (malai). Very low GI due to high fat and fiber content with minimal carbohydrates.
GI 10· LowOnion
प्याज · ఉల్లిపాయ
Foundation of Indian cooking. Very low GI, contains quercetin and chromium which may aid blood sugar management.
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· 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· 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.
Showing 12 of 122. The rest are in the ranked table above.
Medium-GI South Indian 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 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· 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· 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· 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· 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.
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· MediumHoney
शहद · తేనె
Natural sweetener made by bees, mostly glucose and fructose. Its GI is a little lower than table sugar because of the fructose, but a spoon of honey has more calories and nearly as much sugar as a spoon of cheeni.
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 59· MediumAam Panna
आम पन्ना · ఆమ్ పన్నా
Tangy summer cooler of boiled raw mango, sugar, cumin and mint. Medium GI from added sugar balanced by tart mango and spices.
GI 60· MediumChai (Milk Tea)
चाय · టీ / చాయ్
Indian milk tea with sugar. The GI depends heavily on sugar added — without sugar it has minimal glycemic impact.
Showing 12 of 46. The rest are in the ranked table above.
High-GI South 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· 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· HighSet Dosa
सेट डोसा · సెట్ దోసె
Small, thick, spongy dosas from Karnataka served in a set of three, made from a fermented rice and urad dal batter with poha, cooked on one side only. Softer and thicker than a crisp dosa, with more rice per serving.
GI 70· HighAkki Roti
अक्की रोटी · అక్కి రొట్టె
Karnataka flatbread made by patting rice flour mixed with onion, carrot, coriander, dill and green chilli straight onto a hot pan. Tasty and gluten-free, but rice flour raises blood sugar faster than millet rotis.
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· 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· 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· HighVeg Fried Rice
वेज फ्राइड राइस · వెజ్ ఫ్రైడ్ రైస్
Indo-Chinese street and restaurant favourite of white rice stir-fried with cabbage, carrot, beans, spring onion and soy sauce. Mostly polished white rice cooked soft, so it raises blood sugar quickly.
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· HighSugarcane Juice
गन्ने का रस · చెరకు రసం
Freshly pressed sugarcane juice, popular street drink. High in natural sugars — despite being 'natural', it's essentially liquid sugar.
Showing 12 of 25. The rest are in the ranked table above.
Which is better? Side-by-side comparisons
Related guides
Common questions
Is South Indian food good for diabetes?
Largely, yes: 122 of the 193 South Indian foods in our database are low GI. Foods like Chana Dal (8), Roasted Chana (10), Guava (Amrood) (12) raise blood sugar slowly, while Gulab Jamun (85), Cornflakes with Milk (81), Masala Dosa (80) raise it fastest and are best kept to small portions.
Which South Indian foods have the lowest glycemic index?
The lowest-GI South 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 South Indian foods should diabetics limit?
The highest-GI South Indian foods are Gulab Jamun (85), Cornflakes with Milk (81), Masala Dosa (80), Potato (Aloo) (78), Plain Dosa (77). 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 South 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. gulab jamun, cornflakes with milk, masala dosa kam matra mein hi lein, aur dal, sabzi ya dahi ke saath khayein.
Is idli or dosa better for diabetes?
Idli is slightly better: steamed idli has a GI of 69 versus 77 for a crisp plain dosa. Better still is pesarattu (green gram dosa), with a GI of 38. Whichever you choose, eat it with sambar for protein and fiber and keep the portion moderate.
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.