Glycemic Index (GI): The Key to Blood Sugar Control for Diabetics

Jan 6, 2026

Glycemic Index (GI) ranks carbohydrate foods by how fast they raise blood sugar, helping diabetics choose smarter options over refined carbs like maida. This guide breaks down GI science for everyday Indian meals.

What is Glycemic Index?

Glycemic Index rates carbs from 0-100 based on blood sugar rise within 2 hours post-meal versus glucose. Low GI (55 or less): oats, lentils, apples. Medium (56-69): brown rice, sweet potato. High (70+): maida bread, potatoes, sugary drinks.

Why GI Matters for Diabetes

High-GI foods digest rapidly, flooding blood with glucose and triggering insulin surges that lead to crashes, cravings and insulin resistance over time. For Indians, maida-heavy rotis and snacks silently sabotage control; low-GI swaps stabilise HbA1c and energy.

Indian Foods: High vs Low GI

Category High GI Examples (Avoid) Low GI Alternatives
Breads Maida roti (85), white bread (75) Jowar bhakri (50), whole wheat (50) 
Snacks Biscuits (80), samosa (70) Besan cheela (45), roasted chana 
Staples White rice (89), poha (80) Millets (50), daliya (45) 


Practical Tips

Pair high-GI foods with protein/fibre (dal, veggies) to lower effective GI. Test post-meal sugar to personalise; aim for under 140 mg/dL at 2 hours.

 

  1. https://www.kauveryhospital.com/blog/family-and-general-medicine/low-glycemic-index-grains-that-are-good-for-diabetics-and-elders/
  2. https://www.apollo247.com/health-topics/general-medical-consultation/health-effects-of-maida-healthy-alternatives
  3. https://pmc.ncbi.nlm.nih.gov/articles/PMC5037128/
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