Indian Food GI Lookup Tool
Search 100 common Indian foods by name to instantly see their Glycaemic Index (GI) value and classification - Low, Medium, or High.
Educational estimator only - not medical advice.
Search for a food above or tap a popular tag to see its Glycaemic Index.
The Glycaemic Index (GI) measures how quickly carbohydrates in food raise blood glucose compared to pure glucose (GI = 100). Lower GI foods cause a slower, more gradual rise in blood sugar.
Cooking method matters: The same food can have different GI values based on preparation. Parboiled rice has a lower GI than sticky white rice. Cooling cooked rice/potatoes increases resistant starch, lowering GI.
Meal context matters: Adding protein, fat, or fibre to a high-GI food slows its digestion and effectively lowers the meal's glycaemic response. Eating a banana with peanuts, for example, blunts the spike significantly.
GI vs GL: GI measures spike rate; Glycaemic Load (GL) combines GI with portion size to reflect actual impact. A watermelon has high GI (76) but low GL per normal serving - because it's mostly water.
The FOD GI Database and Starter Chapter 8 go deep on GI and GL in the Indian diet - including portion-adjusted loads, which combinations reduce spikes, and a complete guide to navigating South Asian cuisine with diabetes.
FOD Starter: Ch 8 - GI & GL Indian Food GuideGI values are sourced from published databases (International Tables of GI, Sydney University GI Research, and peer-reviewed Indian food studies). Values may vary by brand, preparation method, ripeness, and regional variation. Use as a general guide, not an absolute measure. Individual blood glucose responses vary.